Running away from fitness foibles
Top ten workout mistakes and how to avoid them
Dec. 14, 2002 (From weekendtoday.msnbc.com) — “Today” fitness
expert Steve Zim owns a gym in L.A., giving him plenty of first-hand experience
correcting the many mistakes people make. He shares his list of the ten most
common mistakes so we can all learn from others. "You should be in and
out of the gym in 45 minutes to an hour. Guys that say they spend two hours
at the gym probably did four exercises with huge gaps in between."
- Don’t eat before your workout — Eating within
one and a half hours before your workout doesn’t allow enough time for
you to digest your food. By scheduling your meals at the proper time you will
get the most out of your workout — you can’t workout at 100 percent
if your body is busy doing two major things at once.
- Warm up first — People are always forgetting how
important it is to do a 5 minute warm-up before working out: you should do
at least 5 minutes of aerobics before you stretch or lift weights so your
muscles are warm and pliable. Also, stretching cold muscles can cause injuries.
- Run from your heels your to toes
- Don’t bounce your stretches — Now that you’ve
warmed up, you can stretch. Often people bouncing while they stretch and this
- Position machines correctly — People often don’t
know how to position weight machines correctly. In leg machines your knees
should be right at the point where the machine hinges. On arm machines your
shoulders or elbows should be at the hinge points depending on the machine.
- Breath right — More often than not, we breathe wrong.
We should breathe out on the exertion part of an exercise to get 100 percent
out of our movement.
- Use the correct weight — We should find the weight
that makes the last three to four reps of your set a real challenge. The reps
leading up to those last three to four reps are just really the warm up for
the point in the exercise where it’s the most effective.
- Don’t bounce the weights — Don’t bounce
when using weights. This is a bad mistake, because if you’re jerking
the weight, you’re most likely jerking the muscle as well. This can
lead to strain and injury, with the muscles of the back being particularly
vulnerable. control the weight - don’t let it control you.
- Do right number of reps — If you are looking to bulk
up — which some people might want to do — keep the reps to no
more than 10. If you want to lean out use lighter weight and do 15-20 reps
- Don’t rest between sets — We take too much
time between sets and one should rest no more than one minute between sets.