Top 10 Mistakes Made In The Gym!

Mistakes made in the gym can lead to anything from minor scratches to serious long term injuries. Here are the top 10 mistakes I most often witness from people during their workout sessions and how to avoid them.

1. Forgetting to Warm-Up:A good 5 to 10 minute warm up will effectively help increase blood circulation, loosen your muscles, elevate your heart rate and raise your body's core temperature. All are key factors in preventing injuries that commonly occur when engaging in intense exercise while cold and unprepared.

2. Incorrect Exercise Form: Lifting weights or resistance training with bad technique is a very easy way to pull or even tear muscles and leave you sidelined and in agony for weeks or months to come. Learn proper techniques and form from a certified personal trainer before engaging in resistance exercises.

3. Not Stretching: Active (moving) stretches that are similar in motion to the ensuing exercise or sport movements are important to engage in prior to exercise to warm up the muscles and lubricate the joints. Equally as important are passive (holding) stretches to be performed after a workout or during your cool down to relieve tension in the muscles.

4. Wrong Weight: Lifting too little weight will quickly lead to plateaus in your fitness regimen. Lifting too much weight can lead to bad form, muscular imbalances and many potential injuries both internal and external. Lift the correct amount of weight for you and progress slowly and wisely.

5. Properly Fueled and Hydrated: Consume an adequate amount of carbohydrates a couple hours prior to intense exercise so you have plenty of energy for your workout. Equally important is to drink plenty of water to keep hydrated and cool during your workout. Consume protein and Carbs within 30 minutes post workout to refuel your body and help repair muscle tissue.

6. Neglecting your Cool-Down: This is the perfect opportunity to stretch tight muscles, lower your heart rate and cool your body's core temperature down. Passive stretching, light cardio and low intensity yoga are great cool down options.

7. Not Enough Rest & Recovery: Physical adaptations to the body occur during rest, not while you exercise. Allow enough time in between workouts for your body to recover and come back stronger than it was the previous workout. Also allow enough time in-between sets to allow your body to rid itself of built up lactic acid.

8. Over Training: This can include specific types of training as well as over training to a specific muscle group. Make sure your program includes variety among exercises, balance between muscle groups, and sufficient rest periods between each set and workouts.

9 . Be Aware of Your Surroundings: It is important to know what pieces of exercise equipment are around you, how they function and the potential risks that come with them.

10. Old Runners: Running in old, worn out runners or flat soled shoes not designed for impact can results in shin splints, a sore low back and banged up knees. Don't be afraid to spend a little more on a good pair of runners and replace them at least once every 6 months.

Whether training in your basement or working out at the local gym, always be aware of possible exercise related injuries and use the above tips to help prevent them and avoid any bodily harm.

Mark Robson
Certified Personal Trainer
ME FIRST FITNESS
"Delivering Optimal Results"
mefirstfitness.com mefirstfitness.com