Wednesday, July 20, 2011

Fitness Mistakes

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Here is the latest Get Fit email from Dr. Jacobs.

Ten Common Fitness Mistakes
If you are experiencing pain while working out, not seeing the results you want or becoming bored, you may be making common exercise mistakes.

Many people don’t realize there is a right and wrong way to workout. Cooper Fitness Center Professional Fitness Trainer Loren Maine gives us ten common mistakes you might be committing during your exercise routine.

1. Exercise frequency - Too little exercise can lead many health problems. However, too much exercise can cause aches and pains, fatigue, weakened immune system, decrease in performance and more. Aim for four to five days of physical activity each week for around 30 minutes each day.

2. Keeping the same routine - Your body will stay at the same level of fitness if exercises aren’t new or challenging. At this point, your body is said to be on a plateau. Change is good!

3. Only practicing cardio - Your exercise program needs balance. A successful training regime should address both cardiovascular training and resistance training.

4. Keeping the same volume - When the body gets used to an amount of weight, fitness improvements are limited. Change the number of sets, repetitions and weight being lifting to avoid reaching a standstill.

5. Eating too little – You might not think that your diet affects your work out. If you aren't eating enough, your body goes into "protection mode" and actually stores fat to survive. Also, exercise performance will be hindered if the body is not properly nourished.

6. Skipping the warm up - Properly warming up reduces the risk of injury. At the beginning of the exercise routine, dedicate approximately ten minutes to prepare the targeted muscle group.

7. Lifting too much weight - Lifting weight that is too heavy alters proper posture. This can lead to muscle and joint compensations that increase risk of injury. Lift a weight that is challenging enough that the muscle fatigues by the last few repetitions.

8. Not drinking enough water - Drink plenty of water before, during and after exercise. Dehydration alters exercise performance and may cause dizziness, cramps, lethargy and more.

9. Working through an injury - Acute pain could turn into chronic pain if not properly addressed. If you have an injury, consult an expert and/or remember the acronym RICE: rest, ice, compression and elevation.

10. Forgoing a professional fitness trainer –Utilizing a professional trainer keeps you on task, challenges your body and provides expert assistance. As a motivation factor, it’s easier to go to the gym when you know you have an “appointment.

2 comments:

-J.Darling said...

I agree! The biggest problems I see on the MyFitnessPal boards is boredem (Almost ANY weight loss program will work if you stick with it, but darn that bordem). I'm always trying new things - upping my distance, upping my elliptical training (I LOVE random mode for a good sweat!), or mixing up my work outs (Just Dance 2 is a GREAT work out and soooo much fun). Going to a class can be helpful too! Since I work from home, and just moved to a new state, I don't have a lot of friends yet, but going out to engage in group activities helps! I'm in a community theater production currently (Into the Woods) - where singing and dancing burns calories and helps me make friends. There are hiking groups, biking groups, and even lots of virtual "teams" you can join! I'm also part of a virtual running team called Team Voice. We do virtual 5ks (which is a 5 k in your area on the same day as others), and raise money for a Make-a-Wish kid to get to Disneyworld. We're all HUGE disney fans and try to meet up to do races at the parks. It's been great fun!

Losing Brownies said...

I really need to get back into te gym and get more fitness into my routine!

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