I know a lot about exercise, fitness, health, nutrition, and motivation, I know my stuff! It’s no wonder that when I go to the gym to workout I see people doing stupid stuff. The scary thing I see is Personal Trainers doing stupid stuff with their clients. If you ever see a Personal Trainer doing behind the neck pulldowns with a client, steer clear. Some practices are more dangerous than others, and I’m trying to list the most common and dangerous things I see people doing at the gym. Check it out!
1. The first stupid thing I see people doing at the gym is not dangerous, but it sure is a waste of time. It is very common however. It’s doing long duration, moderate to low intensity cardio in the belief that it burns more fat because if you up the intensity you’re only burning sugar. Hogwash! Only do 1 long duration (40+ minutes) workout per week, and do 2-3 moderate duration (20-30 minutes), moderate to high intensity cardio workouts per week.
2. Using too much weight or not enough weight. Men generally use too much weight, and women don’t use enough. Never sacrifice proper form to complete repetitions, doing so is asking for injuries. You do need to push yourself though. Keep track of your repetitions and try to do a few more reps each workout.
3. Not warming up. All it takes is 5-10 minutes of cardio to warm-up which will greatly decrease the chances of injuring yourself. Always warm-up prior to resistance training, stretching, and doing any type of high impact activity, believe me, your joints will thank you in the long run.
4. Doing pointless isolation exercises-some isolation exercises (exercises that primarily work only 1 muscle group) have merit for various reasons, examples are: rotator cuff exercises, transverse abdominis contractions, calf raises, and rear delt exercises. Instead of wasting your precious time on isolation exercises such as bicep curls, and tricep extensions, make the most of the time you spend resistance training and train the big, functional muscles. This requires doing compound, multi-joint exercises such as squats, pull-ups, and push-ups.
5. Doing too much when beginning a program. Making yourself so sore that life is, quite literally, miserable is no fun and pointless. Excess soreness is associated with high dropout rates, so it is best to avoid it. Start slow, do higher reps, work on your form, and only do 1 to 2 sets per exercise for the first few weeks.
It is always important to remember that if you hurt yourself while working out, you won’t be able to workout. If you can’t workout, you won’t reach your goals. Be smart, and avoid these mistakes and you will be on your way to leading a injury free healthy lifestyle.