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Gym mistakes you must avoid

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Exercising is one of the best physical things you can do for your health. Millions of people go to gym with a desire to make improvements to their physique. However, many people indulge in unhealthy and counterproductive workout habits and behaviors on a daily basis which stalls their progress.

Just by correcting these gaffes you can dramatically improve your results and prevent injury. Here are the seven recurring mistakes done at the gym. Are you making these mistakes?

Skipping the warm-up

Stretching exercises are the best way to warm up your muscles before starting an intense workout session at gym. Muscles need time to adjust to the demands placed on them during exercise. Before hitting the gym, you should take a few minutes to prepare the body for heavier activity. Breaking a light sweat will get your blood pumping, warm up muscles and increase the effectiveness of your workout.  It is the most important thing to do at the gym to prevent injuries. 

Not learning proper technique

Everyone should work with a coach, even if only for a month or two, to learn proper exercise technique and program-design strategies. This will ensure that you’re lifting in a way to maximize your strength and mass gains. Incorrect weight training technique can lead to sprains, strains, fractures and other painful injuries that may hamper your weight training efforts.

Continuing with the same work out plan

When you continue doing the same thing over and over again, your body will adapt to it. Once your body adapts to the same routine, you’ll no longer see the changes you saw at the beginning of your program. You need to change your work out plan from time to time. Modify your workouts in some weeks or months. You can change the type of exercise you do, the length, the amount of weight lifted, or the number or reps.

Doing “cardio” before you lift

As a warm-up, traditional “cardio” work is minimally beneficial as it doesn’t do anything to increase the range of motion of the working joints or neural drive to the working muscles. As a fat-loss strategy, you should do it after you lift. Lifting is all about improving the intensity of the stimulus to your muscles, which you can’t do if you’re exhausted after your cardio. On the other hand, cardio is all about working hard. If your muscles are fatigued, you can still work hard, elevate your heart rate and burn a ton of calories.

Resting a lot

Do not take breaks for too long in between the two sets of exercises. It is good to have high heart rate and breathe hard even if you are lifting weights. It will also make you burn more calories. Resting for too long can cause your muscles to get cold and your workout will take that much longer. Take a 30 second break between toning exercises – which is usually just enough time to move to the next station and set up. 

Too much socialising

Socializing at gym can take you off-track from your workout session. Do not interrupt your exercise routine in the middle in order to talk to people. You may lose continuity and your muscles are not warm anymore. Cell phones are also a hazard when it comes to exercising. Leave your cell phone in your bag unless you’re expecting an urgent call. They can be the worst distracters.

Skipping the cool-down

Due to time constraints, many people head straight to the showers after their last repetition or as soon as the timer on the treadmill dings. Instead, take a few minutes to lower your heart rate close to its resting rate. This will reduce your risk of injury and give you a few minutes to incorporate some relaxation into your routine.

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