June Article
Max Factor
By Bev Hillman
Vancouver Personal Training
Are you cheating on your workout?
Do you take time to stretch after workouts? Are you scrupulous about form and technique? Do you lean on stair climber handles?
These are some of the most common errors exercisers make. Not stretching enough tops the list.
Stretching not only helps you attain fitness goals and decreases the risk of injury but also improves muscular balance and postural awareness. And it decreases the risk of lower back pain! It gives you that time at the end of your workout to prepare for a positive day or reflect on the day
you just had.
Failing to warm up is also a problem. It prepares the body for your workout by getting the muscles warm, joints lubricated, blood flowing and the heart rate elevated. A gradual warm up will also enhance your performance. Start slowly for five to 10 minutes then work up to your customary speed.
Lifting too much weight is the riskiest error seen and can lead to injury either immediately or eventually. Once the lift becomes easy, increase the weight by five per cent for the upper body and 10 per cent for lower body. The gradual increase will be motivating and you will see results without setbacks.
Bad form, yet another danger, is rampant. When lifting weights, movements should be smooth and controlled as you think about isolating muscles and where you're feeling the contraction. Do not jerk so fast that you are using momentum instead of strength to lift the weight. Moving the weight slowly is more difficult and recruits more muscle fibre, making your workout safer and more effective. The results will be well worth it.
Pacing is an issue as well. Don't push yourself; learn to pace yourself and listen to your body. Bring your heart rate up to where you're breathing deeply and able to talk. You want to be able to go the distance, 20 to 30 minutes of cardiovascular condition. Leaning on the stair climber, elliptical or treadmill when exercising will not only diminish the aerobic benefits and calorie expenditure by about 25 per cent but can also strain arms, shoulders and lower back. Keep a straight back and your weight on your feet, using only the bars for balance.
Taking time to cool down. Lowering your heart rate allows the blood to come back from the large lower body muscles and puts less stress on the heart by allowing it to gradually return to normal.
And drink plenty of water. Drink a glass 20 minutes before hand and half a cup every 15 minutes during the session. It's easy to buzz through a workout without thinking about it.
Train smart, make your workout effective and time efficient. Concentration on body alignment and techniques are key. Remember, practice makes perfect but only if it's perfect practice. If you have further questions or concerns, talk to a trainer or gym employee.
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