22 mistakes you’re making at the gym
Just checking in at the gym does not guarantee a toned body or a desired muscle build up. No matter how hard you workout, if your technique and approach are wrong, you won’t be able to enjoy the fruits of your hard labor. Check out these common mistakes that you should avoid while sweating out in the gym.
NOT KNOWING YOUR BODY
Despite many books, magazines, and video programs being available for guidance, most people have poor knowledge of joint movements and coordination. The sedentary lifestyle further creates body imbalances that makes safe execution of exercises difficult. Do you know taller people have disadvantages in lifting weights? People above 6 feet should shorten their range of motion while doing squats, bench press, and pull-ups so that the tension is focused on the right muscles. Even if you don’t have the time or resources to hire a personal trainer, take the gym instructor’s help to get your technique right.
NOT HAVING A GOAL OR PLAN
Without knowing what you want from your body, you’ll juggle between various exercises, and switch routines endlessly without ever knowing if you achieved your goal. This would waste time and prevent you from mastering any exercise. Choose a program available at the gym and stick to it for at least eight weeks for visible results.
DOING THE WRONG SUPERSETS
If you have been gyming for a while, you might be aware of supersets, which is when one set of an exercise is performed immediately after a different set of exercise without any break or rest. Do not pair ab workout with heavy compound lifts like squats or pressing because that will fatigue your core and open you up to injuries. Same goes for pull-ups and deadlifts. Despite of being the great back builders, they will weaken your grip and affect the rest of your workout if combined in the same workout.
DOING SQUATS AND LUNGES INCORRECTLY
This fitness mainstay can be done anywhere, but doing it the wrong way can lead to pain in the knees and other injuries. “The biggest mistake I see people do over and over in the gym is squats and lunges with the weight in their toes and their heels coming up off the ground, As soon as I get them to keep the weight through their heels, almost always the knee pain goes away.” says Caitlin Ritt, a private trainer at Sports Club/LA, U.S.
ONLY DOING ONE SET
There are no shortcuts to develop muscles. A lot of people go through only one set of different exercises, which is not enough for muscle workout. “It is important to do at least two to four sets (of each exercise) to fatigue the muscles to get better overall results,” says Lauren Fairbanks, a personal trainer at Equinox fitness club, U.S.
LIFTING HEAVY WEIGHTS
Always take the help of a trainer while lifting heavy weights. For example, while deadlifting, even when we think we can lift weights alone, there are chances of injuring oneself. It helps to have a professional by your side to monitor your movement.
DOING CARDIO THE WRONG WAY
Doing cardio can be a tricky things because the quality and length of your workout is essentially defined by your goals. If you’re aim is to burn fat, you need more cardio as opposed to someone who is looking to gain muscle. Also, the ideal duration for doing any average intensity cardio exercise is 25-45 minutes. Go above 45 minutes and you might needlessly exhaust your body.
LIFTING TOO MUCH OR TOO LITTLE WEIGHT
Choosing the right kind of weights can be a tough task especially if you are new to the gyming. You’ll need to examine your strength in doing a particular exercise and then choose the right weight. For example, while trying to build muscles, lifting too much weight can harm you and lifting too little would not lead to growth but better muscle definition instead.
FOCUSING ONLY ON ABS
Concentrating solely on developing six-pack abs or biceps can create muscle imbalance in the body. Make sure you are also working on the muscles that can’t be seen. “You need to provide your body with balance by hitting the muscles like hamstrings, upper back, and inner glute muscles equally,” says Tim Rich, a personal training manager at Crunch gym, U.S.
ONLY DOING YOUR SKILL SET
It’s time to come out of your comfort zone and try workouts, which you usually avoid, to work different muscle groups in your body. It takes time to master things you aren’t good at but someday, you’ll get there.
RELYING TOO MUCH ON MACHINES
People often think that rows of machines in the gym are the roads to fitness. However, strength exercises like push-ups, lunges or lifting free weights are better options because you can align them with your goals. “Machines push you through a guided plane of motion, which could cause pain and injury,” says Tim Rich, a personal training manager at Crunch gym.
ROUNDING YOUR BACK
USING WRONG SETTINGS
OVERDOING IT
However hard you may want to work out at the gym, it is never a good idea to completely exhaust yourself. While doing reps, do what you can with a steady form. This protects your central nervous system from being overworked and repairs the body after workouts.
RUSHING THROUGH EXERCISES
When it comes to workouts, quality is important than quantity. Doing exercises in a hurry will never help you get the desired results. It is important to thoroughly finish what you are on than to jump on to the next exercise. Intensity and focus are important if you want to see the fruits of your labor.
ADDING TWIST TO SIT UPS
NOT BRINGING YOUR MUSIC
The only thing that motivates people for going that extra meter on treadmill or lifting that extra kilo of weight is their choice of music. Don’t forget your music before you hit the gym; it will keep you going.
BRINGING PHONE ALONG
You don’t need to have your cell phone with you the entire time you are at the gym. Leave it in the car on in your bag. Urge to check emails or text messages can distract you from working out dedicatedly.
NOT STRETCHING
Everyone knows the importance of warm up and cool down routines after exercise, but stretching for at least 10 minutes, ideally at the end, is just as important. It prevents soreness, and promotes recovery and repair of the muscles by releasing the tension, increasing blood flow and returning muscles to a relaxed state.
NOT BEING CONSISTENT
People generally skip workout if they are feeling tired, lazy or sore. But consistency is key to achieving effective results. Chart out a feasible schedule — that is neither too much or too less for you — and stick to it if you want to see results.
WRONG SCALING
Muscle weighs more than fat, so it is unfair to judge your weight loss progress on the numbers that appear on the scale. Women may fluctuate up to 4.5 kgs (10 pounds) of water weight, especially during their menstrual cycle. Thus, rely on body fat measurements done with a caliper and by how your clothes are fitting you.
RELYING TOO MUCH ON SUPPLEMENTS
Whether you are trying to gain muscle or lose fat, supplements should always be taken after discussing it with a professional. Also, they alone won’t help if you have an imbalanced diet. A combination of meat, eggs, veggies and grains are best suited (after consulting a dietitian) if you have just joined a gym.
The Arena District Athletic Club is more than just a gym, it’s a premier fitness facility located in the heart of the Arena District in downtown Columbus. We provide convenience and quality, featuring top-of-the-line equipment, top-notch personal trainers, spa-like locker rooms and a wide variety of free group fitness classes daily including Cardio, Spinning, Barre Fusion, Yoga, Boot Camp and more. We offer free 2-hour parking and convenient contract-free memberships, to fit your healthy lifestyle needs. Don’t just join, belong
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