Top Ten Workout Mistakes

Recently the American Council on Exercise (ACE) conducted a survey in which they polled more than 3,000 fitness professionals on what they thought to be some of the most common mistakes people make in the gym. The following “Top 10” list from ACE points out the most common mistakes. How many of these fitness mistakes do you make while in the gym?
       
NOT STRETCHING ENOUGH
Always start your fitness routine with a quick 10-minute warm-up of an aerobic activity. A brisk walk with a full stretching routine immediately following will get your muscles warm and pliable. Simple stretching moves that work the hamstrings, calves, and quadriceps work perfectly for any lower body activity. Make sure you hold the stretch for at least 30 seconds. It will feel great and even more important, get your body ready for exercise.
       
LIFTING TOO MUCH WEIGHT
Pick a weight that you can effectively manage for each set of repetitions, feeling that nice "burn" only in the last couple of repetitions of your last set. If you find yourself straining or losing your posture while trying to get the weights up and down, then your weight is far too heavy and you should take the weight down. If you're not feeling the "burn" at all, then you should consider increasing your weights. Only you will know what is right. So, please remember to always listen to your body.
       
NOT WARMING UP PRIOR TO ACTIVITY Before an adequate stretching routine, you should always start off with a proper warm-up. Try at least 10 minutes of an aerobic activity such as a brisk walk, short jog or even a very low level intensity stair stepping set. Your muscles need time to adjust to the new demands any fitness routine will be placing on them and they need to be ready. It's always best to start slowly and gradually increase intensity.
       
NOT COOLING DOWN AFTER ANY TYPE OF WORKOUT Far too many people hoping off the treadmill immediately following an intense routine in which they've pushed their muscles to the maximum. Always take at least 10 minutes to cool down gradually, so that your heart rate can slow to a normal pace and your muscles can stretch properly. This is a simple way to avoid injury.
       
EXERCISING TOO INTENSELY
There is such a thing as working-out too much and too hard. If you're a beginner, start your routines at a realistic level and don't push yourself over the top. This can lead to injury and most commonly, an increased "give-up" factor. If you're a fitness veteran, make sure that you aren't pushing yourself to the gym more than 4-5 times a week. While some people think more is better, remember it is not the quantity, but the quality.
       
NOT DRINKING ENOUGH WATER By the time your body is telling you that you're thirsty, you are already dehydrated. Always drink water before, during and after your workouts to stay properly hydrated.
       
LEANING HEAVILY ON A STAIRSTEPPER
Posture, posture, posture! If you're leaning on the stairstepper in order to maintain the intensity of the step level, then you need to take down the intensity. Leaning on the stepper makes your routine less effective and efficient and can lead to wrist strain.
       
NOT EXERCISING INTENSELY ENOUGH Any exercise is better than nothing at all. However, if you're looking to increase your overall fitness, lose weight or even increase muscle tone, you should always exercise intensely enough to work up a light sweat and get your heart beating at your personal training level.
       
JERKING WHILE LIFTING WEIGHTS
Anytime you lift weights, always do so with proper posture and slow controlled movements. Jerking the weights is a sign of improper posture and too heavy a weight choice. Practice proper posture and the rest will fall into place. It is not about the number of pounds you lift, but how you lift it.
       
CONSUMING ENERGY BARS AND SPORTS DRINKS DURING MODERATE WORKOUTS
Drink, drink, drink to your health. Stay hydrated before, during and after your workout. If you are a person who trains at elevated intensities and for long periods of time, you may want to consider re-hydrating with a sports drink or giving yourself an extra boost with an energy drink or a bar. However, if you are a moderate fitness guru, you only need a cool drink of water or an isotonic to replenish your body's need for liquids.

Most important, don't be afraid to ask for advice or assistance while you are in the gym. Most health clubs have a full staff of trained professionals who can assist you with any type of fitness or nutrition question. Before you make a mistake or hurt yourself, take a moment, find a professional, and ask your question. Remember to breathe, have fun and get fit.

ACE Fitness

Reprinted by permission of the American Council on Exercise.

Want more information like this delivered directly to your home? ACE Fitness Matters, a bimonthly magazine from the American Council on Exercise (ACE) is the source for the most accurate, up-to-date fitness information you need to live a healthy, active life. Visit ACE's Web site, learn more about ACE Fitness Matters, or buy your subscription at www.acefitness.org.

ACE is a nonprofit certifying organization committed to promoting active, healthy lifestyles and their positive effects on the mind, body, and spirit. ACE pledges to enable all segments of society to enjoy the benefits of physical activity and protect the public against unsafe and ineffective fitness products and trends.

Date Published: 2002-12-03