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Fit Factor: What not to do
Posted on Jan 19th 2007 6:00AM by Martha EdwardsYou've taken the all-important step of establishing a workout routine, and getting active is never a bad thing, but there are some things you need to keep in mind when working out at the gym, both in the interest of results and your personal safety. Here they are in no particular order:
5) Weight overload: Some people are naturally competitive, and feel the need to impress people with the amount of weight they can lift. I'm not saying this is a bad thing, as I am a tad competitive myself and believe that occasionally, some healthy competition can be a good thing, as it keeps you on your toes. However, competition is not helpful when you're hurting yourself to beat the other person. I heard a personal trainer once give this rule of thumb: If you're not struggling at all, you need more weight; if your muscles are shaking badly, you need less. Don't try to be a tough guy (or gal) -- stepping down for the sake of your body is just as noble.4) Incorrect posture: This applies to both weights and cardio machines. When lifting, pulling or pushing weights, having your spine out of alignment can lead to serious injury. And it's just as dangerous when you're on the elliptical trainer and other cardio machines. Like your mother said, stand and sit up straight. You're back will thank you, and as an added bonus, you'll look more slender too.
3) Taking it easy: Working too hard at the gym is dangerous, but how about not challenging yourself enough? You have little chance of injuring yourself, but you won't see results either. If every time you work out you're lifting the same amount of weights, you're not challenging yourself enough, or maybe even at all. And why spend all that money on a gym membership that provides no results? You don't want to overdo it, but you should be gradually increasing the amount of iron you are pumping, as well as trying new exercises.
2) Working only one spot: repeat after me: spot training does not work. You can't get rid of your belly bulge by doing 500 sit-ups a day. Don't get me wrong -- doing sit-ups is a good thing, but you need to get rid of that layer of fat before your muscles will reach the surface and give you a six pack. This is the same for your butt, thighs, arms and so on. Feel free to work those flab-covered muscles, but don't make the mistake of working only those muscles. You're better off working towards all-over muscle definition and doing some extra cardio to blast the stubborn layer of fat.
And the number one fitness mistake is ... Sweatin' to the Oldies! Just kidding! It's:
1) Falling into a routine: I've said it before and I'll say it again. If you do the same thing over and over again, you'll get bored. And when you get bored, you get unmotivated and start making excuses for not going to the gym. Plus you end up working all the same muscles and don't see the results you want. So spice it up and do something different. Make activity part of your routine, but the part of it that you look forward to.
5) Weight overload: Some people are naturally competitive, and feel the need to impress people with the amount of weight they can lift. I'm not saying this is a bad thing, as I am a tad competitive myself and believe that occasionally, some healthy competition can be a good thing, as it keeps you on your toes. However, competition is not helpful when you're hurting yourself to beat the other person. I heard a personal trainer once give this rule of thumb: If you're not struggling at all, you need more weight; if your muscles are shaking badly, you need less. Don't try to be a tough guy (or gal) -- stepping down for the sake of your body is just as noble.4) Incorrect posture: This applies to both weights and cardio machines. When lifting, pulling or pushing weights, having your spine out of alignment can lead to serious injury. And it's just as dangerous when you're on the elliptical trainer and other cardio machines. Like your mother said, stand and sit up straight. You're back will thank you, and as an added bonus, you'll look more slender too.
3) Taking it easy: Working too hard at the gym is dangerous, but how about not challenging yourself enough? You have little chance of injuring yourself, but you won't see results either. If every time you work out you're lifting the same amount of weights, you're not challenging yourself enough, or maybe even at all. And why spend all that money on a gym membership that provides no results? You don't want to overdo it, but you should be gradually increasing the amount of iron you are pumping, as well as trying new exercises.
2) Working only one spot: repeat after me: spot training does not work. You can't get rid of your belly bulge by doing 500 sit-ups a day. Don't get me wrong -- doing sit-ups is a good thing, but you need to get rid of that layer of fat before your muscles will reach the surface and give you a six pack. This is the same for your butt, thighs, arms and so on. Feel free to work those flab-covered muscles, but don't make the mistake of working only those muscles. You're better off working towards all-over muscle definition and doing some extra cardio to blast the stubborn layer of fat.
And the number one fitness mistake is ... Sweatin' to the Oldies! Just kidding! It's:
1) Falling into a routine: I've said it before and I'll say it again. If you do the same thing over and over again, you'll get bored. And when you get bored, you get unmotivated and start making excuses for not going to the gym. Plus you end up working all the same muscles and don't see the results you want. So spice it up and do something different. Make activity part of your routine, but the part of it that you look forward to.
