9 Common Gym Mistakes
WebMD provides insight into common mistakes that can lessen the impact of your exercise routine.
Exercise Mistake #7: Improper exercise technique.
When you don’t know how to use a machine or perform an exercise properly,
you can easily confuse mechanical inefficiency with caloric burn, Peterson
says. Doing an exercise wrong can also lead to injury. “If you get injured, you
can’t work out,” Lucett says. “And, if you can’t work out, you won’t be burning
calories in the gym.”
The challenge, of course, is knowing when you’re doing something wrong --
especially if you’re relying on techniques from “back in the day.” Exercise
science has evolved tremendously in the past few decades, and so have weight
machines. So get an experienced gym employee to do the rounds with you, or
consider hiring a personal trainer for a session or two (see tip #9).
Exercise Mistake #8:Doing too much too soon.
In addition to injuring yourself, if you jump into an exercise program too
soon, you can become overly sore. Being sore isn’t bad; it’s actually your
body’s way of telling you that it’s building muscle. But working out too hard,
especially early on, can have a detrimental effect on your motivation.
Another symptom of overtraining is fatigue, which will impact the
amount of activity you do the rest of the day. “You’re not burning a lot of
calories in the gym. Most of your calories are expended throughout the other 23
hours,” he says. “It’s vital to make sure that what you’re doing during that
hour translates into increased caloric expenditure the rest of the day.” The
solution? Make sure you get a personalized program to help with your workout.
Many gyms now have a computer that will do just this. If not, someone on staff
will be able to help. Many people don’t realize it, but periodic one-on-one
sessions are often included with those membership fees. Be sure to ask.
Exercise Mistake #9: Not working with a professional who is certified by an accredited organization.
A professional will also make sure that you don’t fall prey to any of these
traps. “A personal trainer is your insurance policy to make sure you get the
maximum efficiency out of your efforts,” Peterson says.
So whether it’s a certified personal trainer or an experienced gym employee,
consider working with someone to customize your training regimen. He or she
will take the guesswork out of the equation, create a personalized plan
tailored to your specific needs, make sure you’re doing your workout correctly
and even give you tips on proper diet - an even bigger piece of the weight loss
puzzle. If you stick with it, you’ll finally start to see those pounds