People need to find joy and be motivated when exercising. However, some exercise the wrong way that they were not able to have the body that they want to or they do not see any progress at all. These reasons might cause a person to stop exercising altogether and reverting back to their unhealthy lifestyle before.
Sometimes it is not the exercise that is wrong but it is the way one exercises. There are mistakes done by exercisers that are sometimes not corrected by trainers, thus, making it difficult for them to see progress. As a guide for beginners, here is a list of common mistakes done and how to correct them.
Rule number 1: No Slouching! One common mistake seen in gyms is the slouching while on the treadmill, bike, Stairmaster, or elliptical machine. This kind of practice reinforces laziness, thus it does nothing to your core. When you slouch, your back does not get its needed support, you are therefore not developing the core of your body. While working out remember to improve your posture and observe the difference it makes.
Rule number 2: Loosen the Grip. Gripping your equipment tightly is a little bit shy of cheating; it also promotes slouching which should be avoided. Moving your arms is a must while doing cardio; it increases heart rate and helps in burning fats. To slowly loosen your grip, do not hold handles tightly; use three or less fingers until you find yourself using one finger as a support. In no time you will find your arms swinging at your sides.
Rule number 3: No Extracurricular Activities. If you find the time and energy to read, text, or be social during your exercises then you are doing enough. So put down that book, phone, and ignore your friends for awhile.
Rule number 4: Doing it With Weights. True, weights can improve your strength training; however, it changes your strides and the way you walk which causes your body to move unnaturally or in an exaggerated manner. It causes stress to your quads, shins, ankles and other parts of your limbs. Try keeping cardio separate from your other training.
On Lifting Weights
Rule number 1: Thou Shall not Emulate. Every person has a different way of doing things, that is why do not try too hard to copy your trainer. As long as you are doing it the right way at the right angle then it is good enough. Always check whether the training is appropriate for you or not. Others might have trained for a long time and has moved to harder trainings. If you exercise beyond your capacity, it might cause injury.
Rule number 2: No More No Less. A common mistake done by guys is to lift the heavy weights during their first time to achieve immediate results. But this is completely wrong; you have to be gradually moving upward. Start with a weight that you could do 12-15 repetitions at 3-4 sets, then after a month you can increase your sets or the weights. Women also make the same mistake of using very light weights. If you do not feel any strain then lifting weights does not make sense. Lift just the right amount and do the right amount of reps.
Rule Number 3: Gym is not a Hang Out. A lot of people hang out at the gym thinking that it is another convenience store or coffee shop. But simple courtesy will tell you not to hang out by the equipment during time of rest as there are others waiting for their turn.
Rule Number 4: Do not Drop the Weights. This only means one thing: if you drop them then they are not for you. Another courtesy to the owner, as this might damage the weights and the floor.
Gym Rules are easy to follow, just think of what you want others would do when they finish using the equipment before you using it. Take care of those equipment, take care of your body, always make sure to ask an expert (*wink wink*).
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