We all know by now how essential exercise of some sort is to our lifestyles. In fact I came across a recent stat that mentioned those classified as “obese” were putting in less than an hour of exercise a year! There are more reasons pointing to the benefits of exercise than those against it. So if (I really mean when) you are going to carve out the time to fit in a workout why not make the most of it?
Below are 5 exercises pitfalls to avoid to make sure you are maximizing your effort and don’t end up injuring yourself:
1) Putting in the time, but not the effort – folks get into a gym habit, and when something becomes easier they don’t increase the intensity, leading to a plateau in weight loss and no improvement. Too many of us believe 30 minutes a day on the elliptical will solve our body issues, when the reality is, “If you want serious results, you need to do serious exercise.” Make yourself sweat! (http://sportsmedicine.about.com/od/sampleworkouts/a/WorkoutMistakes.htm)
2) Never changing your workout – this issue is in line with the gym habit we just mentioned. Not only do you have to sweat it out, but mixing up your routine is a surefire way to get impressive results. Simple changes like small weight increases or taking a different group class each week will cause quick and noticeable changes in the way your body fits you.
3) FORM – if you’re not sure about your position, ASK a trainer or someone whom you know is educated enough to help and not hurt you. If you are certain you are doing something correctly, ASK this same person to double-check your form. I’ve said before that small changes add up to big results – just make sure the results are positive!
4) Be wary of those machines! – “Weight machines… usually focus on one muscle group at a time, and they don’t replicate the way we move in the course of our daily lives,” according to a Huffington Post article. It continues, “For maximum efficiency, try total-body exercises that involve squatting, bending, lunging and reaching.”
5) …and one for the ladies: Yoga in general is fine during “that time,” but try to avoid headstands. Doing inverted yoga poses not only adds to your flow, but can make cramps much worse! (http://www.womenshealthmag.com/fitness/exercise-during-period#.)
Have you heard of any additional exercise no no’s to be avoided? Let us know!
– Kate Milde, Contributing Writer