The main reason people workout is to see results. Whether you are wanting to drop some weight, build some muscle or improve your performance, exercising is how you achieve those goals. However, sometimes we inadvertently hurt ourselves by sabotaging our exercises with inefficient or harmful practices. To get the most out of your workout time and prevent injury avoid these common exercising missteps.
Not Getting Enough Fuel – Sometimes I like to view my body like it’s a machine. If you take care of it and supply it with enough fuel then it will run like you want it to. If you are running on empty all the time then eventually, your body will shut down. If you are trying to lose weight, and are operating on a calorie deficit, then it is important to make sure that you are not overly restricting your diet. Aim for consuming 500-700 less calories per day than you burn. Otherwise you could be doing your body some damage.
Using Bad Form – For any exercises that you do, make sure you are doing them right. Lifting weights in an improper way can lead to some serious problems. Before you begin any new workout routine, go over the exercises thoroughly. If you are unclear what the proper motions are, seek out a personal trainer, gym instructor or an online video resource like GymJunkies.com or StrongLifts.com. If you have any doubt that you are doing a lift using the right form, decrease the amount of weight you are attempting to lift and practice the motions until you have it 100% nailed. Then begin amping up the weight.
Using the wrong equipment – In most circumstances, I’d recommend avoiding weight machines as they limit your field of motion and take away the benefit you would otherwise get from using your stabilizer muscles. (However, if you are alone and don’t have someone to “spot” you, then I’d say to use the machines. Better a less efficient workout than being trapped under your last rep.) Similarly, if you are a runner, make sure you are replacing your shoes in a timely manner. If your shoes are feeling flat and you notice that your legs are aching more after a run it may be time to get new shoes. Most experts recommend replacing your running shoes every 300-500 miles so it’s important to keep track of how far you are actually going.
Inadequate Hydration – This is a major source of problems for people during long distance running, sprinting, or other active cardio workouts. You NEED water. If you don’t have enough, the early stages of dehydration begin to set in. If you notice that you have stopped sweating or experience muscle cramps, nausea or vomiting, heart palpitations, or lightheadedness then you may be dehydrated. To prevent this, consume plenty of water before, during and after your workouts.
Lack of Intensity – This is something that I believe everyone has been guilty of at some point. When you are going to push yourself with an active workout, make sure you are giving 100%. Otherwise, if you are just going through the motions so you can check it off your list, then your body won’t get nearly the same benefits. Push yourself to experience your max effort in short, powerful sessions. Anything else is just a waste of time.
(photo by corrieb)
