Posts Tagged exercise
Ever been to the gym and seen someone doing something that you’ve had drilled into your head as being just plain wrong? You’ve got your coach or trainer from way-back-when shouting in your head telling you what not to do. You might even have the urge to correct someone, which seems noble but doesn’t always end well.
Before you make sure other people are doing their exercises correctly, you might want to assure that you’re not making any mistakes of your own. This could avoid a potentially embarrassing situation.
For the next handful of posts, we’re going to go through a short blog series of the most common mistakes seen in the gym.
Are these things that you already know? Are you effectively putting them into good practice? Let’s find out…
#1 Skipping Warm Up
I don’t have a lot of time to work out. Why not skip the warm up and just get started?
Maybe you’re the type that has been really looking forward to exercising all day, so once you finally get to the gym you go straight for the weights and start pumping. While that’s a show of good enthusiasm, it’s misplaced enthusiasm.
The point of warming up is to alert the body to an increase in physical activity. It takes a little time for the body to adjust, and trying to push it through this adjustment can reduce the effectiveness of your workout and even result in an exercise related injury. Consider this, an injury could mean you won’t be working out that muscle group again for quite a while. Is all that time really worth skipping a five minute warm up session?
An effective warm up will…
- Increase the heart rate and breathing to increase the amount of oxygen and essential nutrients to muscle tissue.
- Remove waste products from muscle tissue to improve muscular flexibility.
- Alert the nervous system to improve reaction time and coordination.
Preparing your muscles to be more pliable, have better reaction time and be more effectively fueled is an enormous advantage when you have a limited amount of time to work out. In general, it can give you the edge you need to see yourself reaching long term goals faster than you otherwise would.
But there’s more to this gym faux pas than meets the eye. It may be a common mistake for people to shrug off the warm up altogether, but it’s almost just as common for people to work out the wrong muscle groups.
For example, have you ever seen someone jump on the treadmill for five minutes right before obliterating their pectorals on the bench press?
Yes the treadmill is going to increase your heart rate and breathing, which is a good thing. But running will misinform the legs that they need to get ready to work out, without ever telling your chest that it’s about to be pulverized. If this is going to be an important chest day for you, you need to let your chest know about that ahead of time.
In terms of how to warm up your chest, all you need to do is put light intensity stress on that muscle group. This could be in the form of just lifting some small dumbbells over a long period of time. Or you could go for a light intensity inclined push up. Just make sure not to even approach the point of exhaustion. Keep the intensity light, and you should be fine. This same principle applies to any muscle group when warming up for your work out.
Oh, and don’t forget about stretching.
Once you’ve decided to get in shape this new year, then what?
1. Get a Membership, 2. Plan!
If you make a resolution to start the new year healthier, whether that means losing weight, gaining muscle or just getting in shape you have to plan for the steps that make it possible. Create a strategy.
Find the resources that will make your resolution happen. You can hire a personal trainer to help develop realistic goals for you. It is important to set clear, simple goals like beating your average mile time every week by 3o sec. rather than ambiguous goals like simply, run more. Build on the last goal achieved until you get to your ultimate goal.
Another great reason to turn to a personal trainer is to keep things fun with diverse workouts keeping it from becoming a boring chore. Remember it is important to always have fun! Much like working out with a partner, a trainer can help keep you motivated, keep you coming back and will be supportive of your goal. You can develop that relationship with your trainer that you need to continue working out consistently. If you don’t have the budget to hire a personal trainer, there are some options that you can take advantage of and still get the benefit. Upon a new membership, EP Fitness offers a free fitness consultation to show you around as well as the opportunity to talk to a trainer who will point you in the right direction and give advice. Another option is to hire a trainer for at least a month to get a routine established then work out on your own. If neither of these options are budget friendly enough and you simply cannot afford it at least designate a work out partner that will help keep you going.
Similarly you can set small nutritional goals like adding a fruit or vegetable in place of one “unhealthy” or high calorie snack. Once you have gained some confidence in maintaining these small goals then you can ad another goal to the mix. Before you know it you will be gaining confidence with all that you are achieving, making it easier to stick to it.
Also, try to find the root of the problem. If you are trying to lose weight, pinpoint the reasons that make you gain weight. For instance in some folks, stress leads to over eating. Try to find what is stressful in your life and fix that first. Manage stress in more constructive ways. One of those other, better ways happens to be exercising, how convenient!
So get out there and work it this new year, Happy 2012!
DO START OFF MODERATELY
Work your way into a routine. Going overboard after a long break from exercise may result in injury, or at least disappointment. Your workout shouldn’t do either, so build up from a moderate beginning. Read the rest of this entry »
Here are some interesting fun fact on the latest craze, we offer this exciting group fitness class in most EP Fitness locations, for an updated class schedule click here
• Created by Alberto Perez a fitness instructor in Cali, Columbia
• Started in 2001
• The company developed in Miami, Florida with two other partners
• In 2008 trained over 20,000 instructors
• Over 12 million people have taken a Zumba® class
• At 110,000 locations
• In 125 countries
• Motto: “Ditch the Workout-Join the Party”
Watch our very own Zumba Class in action…
Last Week, the New England Journal of Medicine published findings on a long term weight gain study, people were monitored and they found that the participants gained an average of 3.35 pounds over a 4 year period and 16.8 pounds over 20 years. Lifestyle and diet changes were scrutinized.