If you are a gym member and get a spare few minutes, read this blog!!! It may just help you get your money’s worth.
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10 MOST COMMON GYM MISTAKES – REVEALED
Sounds simple right?, but the majority of gym user have not made any improvements in the last 1,2,3,4 months plus. For example, If you usually do level 8 on the cross trainer, and were also doing that 3 months ago you have broken the first rule of exercise and not changed your training programme! Also, lifting the same weight as two months ago is another sign you have hit an exercise plateau.
This totally undermines your exercise and goals. You must change your exercise programme regularly. Change it next time you are in the gym, If you do level 8 do level 10, or if you usually do 15 reps a set then increase the weight and do just 10. You must force the body to respond and adapt to change.
2) Not warming up
Give your muscles time to adjust to your exercise routine by working them gradually and increasing intensity over time.
3) Not cooling down. Don’t stop cold immediately after a cardio workout. Take a few minutes to ease back to your normal heart rate. Failure to do this will lead to blood pooling of the body and cause stiffness in the muscles the next day.
4) Not stretching enough
Stretch after an aerobic exercise while your muscles are still warm and limber. In my experience stetching is by far the least practiced form of exercise by individuals and yet it carries many, many benefits. To exercise at all requires a certain range of movement, by increasing this range of movement you are also increasing the work load on a muscle. Flexibility keeps us agile and mobile, two very importants needs as we all grow older!!
5) Not doing all four key areas of exercise.
In general, many women do just cardio and most guys just weights. You will not achieve your goals until you get a perfect balance of aerobic, resistance, core and flexibility training. Once these are all in place it is about how you do each of these methods. Remember that different people require different amounts of each exercise type. For example, some people would be better served spending longer on the weights than the cardio while other people the reverse. If you are not sure what you should be doing & how long for etc, please leave your comments or simply email [email protected]
6) Thinking a gym session has to be a certain length of time!
The reality of the issue is that as long as you do all four exercise areas in the right way you do not need to commit massive amounts of time. Too many people think they must hit their 20 minutes on the bike or the session has been a failure. Anything is better than nothing and a short bout even if just 10 minutes is better than getting out of the routine and disappearing for months on end.
7) Going too easy.
There is a certain intensity that you must reach to achieve your goals and training benefits. The key is to hit this intensity, which is unique to each person, while sticking to the principles of programme design. A sign of going too low is reading a book on the cardio machines. If this is you it would be wise to examine your training methods. Weights wise women are more likely to be guilty of lifting lighter than optimal weights as they worry about putting on bulk. A misplaced concern that just cannot happen. If you do 15 reps but could have done 20-30 reps you will be making little progress. Next time your are in the gym do not just stop at your goal number, stop when you cannot do anymore and lose your good lifting technique.
8) Going too hard
Where women are more likely to go too light the guys are more likely to go too heavy. If you can’t keep perfect technique for the desired reps your weight is too heavy. Cardio wise you do not need to be at deaths door to be attaining the benefits of the training. A common mistake would be to go 19 minutes at a comfortable pace before turning into a maniac for the last minute and nearly killing yourself. On completion that mad final spurt did not help the fitness too much and leave a nasty memory of how painful the gym can be. Try interval training instead and go mad for one minute then easy for two!
9) Bad form
I could go into any gym in the UK and I guarantee within 30 seconds I could find someone using bad form whilst exercising! Whether it’s using weights or a cardiovascular machine, bad form is very common and leads to a much greater risk of injury than good to the body.
If you find yourself jerking weights, go down to a lighter weight, which you can lift and lower with control. Improper use of weights can lead to strain and injury, particularly for the back muscles.
If you are ever unsure whether you are using correct form, find a qualfied instructor or book yourself a session in with a personal trainer!
10) Inappropriate consumption of energy bars and sports drinks. You do not need to supplement with energy bars and sports drinks if you are only working out moderately. Otherwise, you are just taking on unnecessary calories that you are trying to work off. Energy bars and sports drinks start to matter when you work out for an hour or more in one sitting.