Top 10 gym mistakes
In this article, we will point out the 10 principle mistakes that people make in the gym, according to several fitness professionals. In some cases, these fails can simply do the difference between the workout success and failure. However, they can also cost you, leading to pains and body injuries.
Don’t stretch enough
Don’t stretch the muscles that you’ve worked out can cause injuries and hamper the muscle post-workout recovery. For example, after a run, stretching the lower members main muscles (quadriceps, hamstrings and calves) is crucial.
Tip: Stretching immediately after the aerobic activity, while the muscles are still warm, so you can prevent injuries.
Lifting too heavy
When you choose the weights for your training sessions, make sure they are appropriate for your own weight and for your physical condition. In the beginning, avoid set a very high bar, because the strength or resistance workout should be gradual and progressive.
Tip: Choose a weight with which you can do the first 15 reps easily. The second series should already require a bigger effort, otherwise, it is a weight too light for you.
Skipping the warm-up
If you running late to your group training sessions, you will miss a key moment of the class: the warm-up. It is a primary mistake, but widely common due to lack of time or even laziness. Keep in mind that the muscles need time to adapt to the workout physical demands. Five to ten minutes may be enough.
Tip: Plan ahead your group classes so you don’t be late. If you arrive late anyway, the best thing to do is to dose the effort in the first 10 minutes.
Skipping the cool-down
Any training session should have an initial moment (warm-up), a key phase (answering to your main goal) and a final phase (cool-down). This last one allows the organism return to a rest situation, gradually decreasing the cardiac and respiratory frequency. An abrupt stop can provoke dizziness and tension drop, mainly in hypertensive individuals or individuals with heart problems.
Tip: Save some minutes to lower the blood pressure and stretch your muscles in order to increase flexibility and help your body get ready for the next exercise.
Keep in mind that it is more effective training moderately during long periods of time then training intensively during just a few minutes, especially when we are talking about an aerobic workout. The American College of Sports Medicine advice, at least, 30 minutes of moderate exercise per day.
Tip: The ideal is not to exaggerate, either in terms of duration (above 75 minutes of training), or intensity (above 85% of maximum cardiac frequency). The exercise is beneficial, but only if in the right amount.
Forget to hydrate
It is a mistake to wait until you feel thirsty for you to hydrate. The thirst is already a dehydration sign, with the consequences that it causes regarding a decrease in the physical performance.
Tip: The water can kill the thirst, but it will not replace the body mineral salts lost during the workout in a sufficient quantity. Besides, the fatigue symptoms resulting from the effort increase can also come from the blood sugar level decrease, that’s whey, isotonic drinks with carbs are often recommended. follow the maximum hydration in the workout: before, during and after. Drink 500ml two hours after the workout, and 1 to 1,2l per each hour of physical exercise.
A wrong posture undoes the training results and can lead to several types of problem, from muscles injuries, back pains or tendonitis. The posture is not a concern exclusive to modalities such as yoga or pilates, despite being a recurrent theme in these classes. Anywhere in the gym, the body alignment should be properly valued.
Tips: On the treadmill, keep the inclination and the velocity adjusted, so you can walk or run with support yourself on the machine or without the need to incline too much the torso forward (inclination above 8% is critical). on the steppers and ellipticals, put your hands just with the enough strength to balance yourself. When you use free weights, keep the back straight, without tilting your head forward. If you are standing, slightly bend your knees.
Don’t sweat the t-shirt
Meaning, don’t train hard enough to raise the heart frequency above the usual levels. The workout should not be considered a routine.
Tip: The lack of intensity can also be a sign of lack of motivation. Maybe it is time to try new modalities or different exercises.
Performing movements too quickly and in an uncontrolled way can cause muscles and ligaments injuries, once are provoked tensions too high. The most flagrant cases happen when you do weightlifting exercises (push or pull) with setting the position right.
Tip: Controlled movement. It is a rule to apply in any kind of workout. In weightlifting exercises, the ideal execution velocity is slow: 4 seconds per rep.
Poorly supplemented workout
Which difference makes bringing an isotonic drink to the workout (above 45 minutes) or eating a cake before exercise? It is quite different.
The cake higher sugar content increases considerably the blood glucose, causing an insulin peak and, afterwards, a very fast decrease of these levels that, if matching with the end of the workout, can lead to a hypoglycemia. Moreover: the isotonic drink pre-hydrates and it is easy to digest; the cake dehydrates and, depending on its fat content, stays longer in the stomach, diverting the blood that would be needed in the muscles.
Tip: For longest workouts (more than 45 minutes), choose energetic bars that don’t have the same effects as cakes. The bars are made of slow absorption sugars which provide gradual energy to the organism.