Gym Tips

By

Sheri Wiese – A.C.E Fitness Instructor 

One of the reasons people become discouraged with weight loss or remaining consistent is due to various mistakes they make in the gym. There are simple solutions to problems you may encounter at the gym. The American Council on Exercise recently addressed this issue and posted the top 10 GYM MISTAKES that I would like to share with you. 

1. The all-or-nothing approach. Not having an entire hour to spend at the gym is not a good reason to skip a workout. Research shows that even 10 minutes of exercise can provide important health benefits.
2. Unbalanced strength-training programs. Most people tend to focus on certain muscles, such as the abs or biceps, because they have a greater impact on appearance or it is where they feel strongest. But to achieve a strong, balanced body, you have to train all muscle groups.
3. Bad form. Bad form is a sure way to get injured. Do not use your back to gain momentum when lifting or while lunging, keep your knee over the ankle.
4. Not progressing wisely. Exercising too much, too hard or too often is a common mistake made by many fitness enthusiasts.
5. Not enough variety. Too many people find a routine or physical activity they like-and then they never change it. Unchanging workouts can lead to boredom, plateaus and/or injury, while overloading it can lead to injury or burnout.
6. Not adjusting machines to one’s body size. Using improperly adjusted machines can lead to poor results and increase your risk if injury; you should seek the assistance of gym personnel when needed.
7. Focusing on anything but your workout. Reading or watching TV can adversely affect the quality of your workout because the distraction will literally slow you down.
8. Not properly cooling down after your workout.
9. Poor gym etiquette. For example, lingering on machines after you have finished your sets, talking loud on a cell phone while on the stairclimber or not wiping your sweat off a cardio machine.
10. Not setting realistic goals. Unrealistic goals are among the leading causes of exercise dropout. Create a goal that is specific to your needs and appropriate to your fitness level.
    

For more information go to www.acefitness.org

Column Copyright 2004 by Sheri Wiese