Are you one of the tens of millions of people that workout, but never get the results you want? Did you know that it is estimated that only 5% of people get the results they want when they join a gym? That means if 100 people join a gym today, only 5 people will see results in the future! Why is this? Well, for starters most people who go to the gym don’t even know that they are doing the wrong things. They simply lack the knowledge to get the kind of results they are capable of. Follow this simple list of the most common mistakes made in fitness, and start to correct them today. You can get what you desire; you just need the knowledge to do it. THIS IS PART 2….
1. Speedy Gonzalez
Now don’t throw stones at me just yet. I am not talking about keeping up your pace at the gym and breaking a sweat that way, but I am referring to those of you that do 10 reps of a bench press in lighting speed time. Seriously, it looks like you’re going to have a heart attack when you grunt and turn red like that. Doing quick reps will increased blood pressure, increased risk of injury and decreased results. Instead opt for time under tension, where you exhale for two counts as you lift and inhale for four counts as you return to your starting position. Time under tension is recommended for max results. Remember to breath properly, so with any exercise exhale on exertion (the hardest part), inhale on the easiest part.
2. No Technique
Not thinking about your technique can decrease the amount of muscle being built, decrease the amount of calories being burned and increase your risk for injury. Proper lifting and breathing techniques will maximize your results and time in the gym! Talk to a trainer in your area about proper techniques. Rule of thumb: if you don’t understand an exercise, machine, or weight, ASK!
3. No Focus
Research suggests that you will increase the productivity of your workout by staying mentally focused on the particular muscle group you’re working on. If it is lifting weights or doing plyometric or aerobic exercises, think about the muscles you’re working and note the contraction of each muscle. Also, be sure you are keeping all your goals fresh in your mind, and that you are staying focused on those goals. This will keep you focused on why you are on the gym in the first place. Are you wanting weight loss, looking forward to being able to increase your playing with children/grandchildren, or concentrating on tackling serious health problems? They can all be accomplished if you keep them in focus.
4. No Warm Up
A warm up should be done before your workout. Warming up prepares your joints, muscles, ligament and cardiovascular system for exercise. It will gradually raise your body temperature to prepare for exercise, increases your range of motion to make your muscle healthy and stronger, and decreases your risk of injury. Examples include, but are not limited to aerobic jogging, walking, jumping rope, or stepping. Stretching (assisted and non-assisted), and activity specific drills.
5. No Cool Down
A cool down should be done after your workout. Most people overlook the cool down. But think about this for a second. Stopping your exercise abruptly can cause venous pulling and decrease the removal of waste products and toxins in the body. An example of this is when lactic acid builds up from your workout and a muscle becomes tight, this naturally happens after a workout. The drawback is if you continue to not cool down, then a micro-trauma of muscle spasms will occur and over time pain and injury emerges. As I stated before, not cooling down can lead to muscle cramps and increased soreness. The benefits of a cool down are as follows, it will gradually decrease your body temperature, gradually decrease your heart rate, increases the recovery process and decreases the recovery time. That last part is important, read it again!
Examples include, but are not limited to aerobic jogging, walking, jumping rope, stepping. Stretching that is assisted and non-assisted.
~ As I said in part 1, start correcting these mistakes today, and start seeing the results tomorrow! You can be one of the 5% that actually get results, just apply the knowledge!!
Dr Tonya Ingalls, D.C.