Tag Archives: warming up

Common Workout Mistakes

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!

Remember These Five Workout Tips

Choosing to embark on a fitness journey can be intimidating.  Getting and staying in shape takes time, energy and plenty of motivation.  Setting goals is easy, actually getting them is challenging.  Make sure any fitness goal you set is realistic, by achieving each goal you’ll stay motivated and see better results.  Seeing results is the best way to stay excited about hitting the gym, and preventing injuries is super important, so before you head out, here are five things you should be sure you include in your workout.

Warm up.  Getting loosened up prepares your body for a serious workout by increasing heart rate, range of motion and circulation.  This decreases the risk for injury and sets your muscles up to do some heavy lifting.

Proper technique.  Invest in a couple of sessions with a trainer or coach to learn the correct form and appropriate weight to use for exercises.  Learning proper technique is the key to preventing injury and seeing gains in strength.

Use heavy weights.  Lifting weights is wonderful, lofting heavy weights is even better.  To burn fat, metabolic rate has to increase.  A pound of muscle burns twice as many calories as a pound of fat, which will help speed up metabolism.  To ensure muscle growth, make sure you are using enough weight, if you can easily do fifteen repetitions, time to increase the weight.

Steer clear of the machines.  There are lots of strength machines in the gym, and while they look fun and exciting, they are bad news.  The majority of machines force your joints into unnatural positions, and isolate single muscles, which is not functional.  The goal of strength training is to make everyday activities easier, so stick with full body exercises like squats, deadlifts and pull-ups.

Mix it up.  Change your workout regularly by taking a group class once a week, seeing a trainer, or do something outside every now and then.  Trying something new prevents workout boredom and overtraining while continuing to challenge muscles and build strength.

Now you know what to avoid, so find a professional and get started!