Just finding time to
get to the health club can be challenging, and once you're there
it's all too easy to get sidelined by an injury. Here's how to keep
your sweat sessions safer.
Bad form
Pushing yourself beyond your abilities can
lead to injury. To burn more calories, people often go too fast and
hang on to the machines. "The counter is based on doing the exercise
correctly, so you're cheating yourself and risking injury," says
Cedric Bryant, of the American Council on Exercise, which identified
these 10 mistakes.
The all-or-nothing approach
If you don't have a full hour, you don't have
to skip your workout. Try exercising at a higher intensity through
interval training, or combination exercises such as lunges with
biceps curls.
Unbalanced strength training
Many of us just focus on
"mirror muscles," Bryant says. Be sure to work opposing muscle
groups. Talk to a trainer or group exercise instructor to be sure
you're not ignoring the muscle groups you can't see.
The too-much factor
Exercising too hard or too
often can keep you from progressing. If you're unable to talk during
your workout, if you're still, wiped out two hours later or if you
can't adhere to proper form, then you're doing too much.
Poor gym etiquette
Wiping your sweat off the machines won't make
you stronger or leaner, but it will give you the healthy glow of
good karma and keep other gym rats from spurning you.
Not enough variety
Not only does sticking to the
same routine get boring, but you're also more likely to injure
yourself and plateau. Tweak your routine every three or four months.
Lack of focus
"There is a positive aspect to
being distracted from your workout," Bryant says. "But it can
detract from your intensity and form." If you’re watching TV, pick
up the intensity during commercials. If you're reading, check your
form every few pages.
Not adjusting the equipment
Don't skip your club's orientation session,
where a trainer walks you through proper use of the machines. Your
workout will be safer and more productive.
Setting vague goals
Don't say you're going to
"lose weight" or "get fit." Instead, tell yourself you're going to
lose a specific number of pounds over a certain time. Or tell
yourself that in two months you're going to run a 10K. Be specific.
Not cooling down
If you neglect to cool down, you can injure
yourself. Take five minutes to walk at a lower intensity then spend
a few minutes stretching.
