Of course, you probably know the more obvious mistakes to avoid. For instance, skipping your warm-up may cause you to fatigue early, preventing you from realizing your potential. Furthermore, leaning on the stair climber or elliptical trainer may allow you to stay on longer, but it drastically reduces the challenge to your lower body as well as the number of calories you burn. But what about the less obvious errors you may be making? Here, we'll discuss some of the more subtle -- yet no less serious -- faux pas of fitness and the strength-training exercises most frequently flubbed, and show you how they can be fixed with nearly effortless corrections.
THE TEN FAUX PAS OF FITNESS
People make small but costly mistakes when exercising every day,
and one tiny change can have a huge impact on their results, says
Los Angeles–based trainer Ken Alan, a spokesman for the American
Council on Exercise. Thanks to Alan and the panel of training
experts who weighed in on these faux pas and fixes, you'll
error-proof your exercise and see tremendous payoffs, and the time
you invest in your workouts will be smart and well-spent. We begin
with five errors often made in your approach to exercise, then
we'll take a look at five moves frequently flubbed.
THE APPROACH
1. The faux pas Getting married to your strength
routine
The facts If you do the same routine over and
over, your muscles will simply adapt; you're likely to hit a
plateau because each exercise stimulates only a limited number of
muscle fibers. However, if you challenge your muscles from a
variety of angles by adding or alternating moves periodically,
you'll get significantly more fibers into the act and develop
more tone and strength.
The fix For each muscle group, learn an additional 2 or 3 exercises, trying new angles and equipment. (If you can't get instruction from a trainer, there are plenty of books and videos organized by routine for each body part.) For instance, if you usually do the dumbbell chest press on a flat bench, try it at an incline. If you normally use the chest-press machine, try the dumbbell chest press or the bench press with a barbell. Expand your repertoire enough so that you can change your entire routine every 6–8 weeks.
2. The faux pas Performing your reps too
quickly
The facts If you zoom through your repetitions
when strength training, you'll be using momentum instead of
muscle power. You won't get the same stimulus for muscle
building, and you won't burn as many calories. You'll also
be more susceptible to training injuries such as torn muscles or
connective tissue.
The fix Take 6 seconds to perform each repetition: 2 seconds to lift the weight and 4 seconds to lower it. (Since you have gravity to help you lower the weight, you need to slow down even more on this phase in order to give your muscles a sufficient challenge.) Our experts agree that slowing down is the single most significant change you can make to get better results from strength training.
3. The faux pas Exercising too hard, too
often
The facts If you don't rest enough between
hard cardio or strength workouts, you'll stop making progress
and may even lose some of the fitness you've gained. You're
also likely to burn out on exercise.
The fix To keep your muscles fresh and your motivation high, alternate shorter, tougher cardio workouts (for instance, 20 minutes) with longer, easier days (40–60 minutes). Don't go all-out more than twice a week. Keep in mind that the more intensely you train, the more time your body needs to recover. It's a good idea to do a couple of tough workouts and take 1 day completely off each week. On the strength-training front, take at least 1 day off between sessions that work the same muscle group.
7 more reasons your workout isn't working can be found here.
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