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Plenty of people who exercise in
health clubs don't know how to use the equipment effectively or even
safely. While there are many training errors, this list provides the most
common mistakes people make during exercise at the gym according to a
survey conducted by the American Council on Exercise. Are you making these
exercise mistakes?
- The all-or-nothing approach. Even if you don't have all the
time you'd like for your workout, research shows that just ten minutes
of exercise can provide important health benefits. A little bit can
add up over time, so just do what you can. See: How
Much Exercise Do You Need?
- Unbalanced strength
training programs. Most people focus only on certain muscles
(like the abdominals or biceps), but it's important to work your whole
body and core to achieve balance and health.
- Poor Technique or form. Using incorrect form can lead to
injury. Examples include: letting the knee extend beyond the toes
during a lunge or squat;
using momentum to lift heavy weights; not exercising through a full
range of motion will produce less-than-optimal results. To learn
proper form, it's helpful to invest in a few sessions with a certified
Personal
Trainer
- Inconsistent Progression.
Exercising too hard and too often, or increasing intensity too quickly
is a common mistake. Consistency and gradual progression are important
for avoiding injury as well as for making improvements.
- Lack of Cross
training. Many people stick with a routine and then never
change it. The same workout week after week will lose its
effectiveness and may lead to boredom, injury or burnout.
- Incorrect Machine Set-up. Exercise equipment is adjustable
and it's important that you set it up to fit you before you use it. If
you don't know how, ask a staff person. Using poorly adjusted
equipment is a set-up for injury.
- Skipping the Warm
Up. Taking about 5-10 minutes to gradually increase your body
temperature and heart rate has been shown to decrease your risk of
injury. Try this great
core strengthening warm up.
- Poor gym
etiquette. This can range from simple rudeness (lingering on
machines) to extreme poor taste(bad body oder or not wiping your sweat
from machines). Always be considerate of other exercisers.
- Poor Goal
Setting. Unrealistic or vague goals can contribute to exercise
dropout. The key is to establish a training goal that is specific and
appropriate for your fitness and skill levels. Try to define
challenging but not impossible goals.
Source: The
American Council on Exercise.
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