To get the best possible results in the gym, you need to get the best possible workout every time you try. Of course you’ll have good days and bad days, but there are lots of ways to make sure you give yourself the best opportunity to succeed. Even if you work with a trainer or take group exercises classes, there are times when you’re sure to be on your own. Avoiding these common workout pitfalls will help you reach your goals without injury.
Not resting. Your body needs time to recover from all the extra work you’re asking it to do. Give it what it needs. Taking at least one day off each week will allow your muscles and bones to recover from the strain you’ve recently exerted on them.
Wearing weights. Not the heavy kind you lift, but the ones you strap to your body. Ankle weights, wrist weights and weight vests can inhibit natural movement and prevent you from getting all the benefits of an exercise. They can also change the way your skeletal system works and put excess stress on sensitive areas like joint, tendons and ligaments. Weight vests are great if you’re preparing for deployment, otherwise, you probably shouldn’t wear one.
Not warming up. Warming up is incredibly important. It preps your muscles and heart to do harder work and will help prevent injuries. Loosening up muscles and increasing blood flow helps joints move properly, and a good warm up also means a better workout overall because your body will be ready for the overload.
Exercise at an inappropriate level. Too easy and you won’t do any good. Too hard and you’ll get injured or be too sore to go back anytime soon. Find your target zone by wearing a heart rate monitor and use perceived rate of exertion (RPE) to determine how hard you’re working, never rely on what a machine tells you.
Always doing the same thing. If you do the same exact things each time you hit the gym, your body will stop responding to the stimulus. By giving your muscles something new to do all the time, you continually challenge your muscles to work in new ways. A wide variety of exercises leads to well-rounded and powerful muscles that can work strongly through a full range of motion.
Follow these tips to make sure you get the most out of your trips to the gym. Want help planning your workouts or deciding how to warm up? Ask us! Email Info@FitNicePT.com for answers today!