August 17, 2012
BY Karen Ashley0
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Have you been
pumping your muscles in the gym for some time and have not seen any
transformations in your body? It might not be because you need to do more
routines and for a longer amount of time; it might be because you are doing
your exercises all wrong. Time Magazine lists the top mistakes that gym-goers
make.
1 Going Overboard on Cardio
Machines
Having regular cardio exercise is essential to strengthen your
muscles and your heart. This is also one of those exercises that can shed off
those unnecessary pounds. However, you will not be able to reap its benefits if
you are not pacing and using the machines well.
To get the most from your aerobic exercises, you need to decrease
time and increase resistance. This means that you need to go for high
resistance you can comfortably handle. It would also be helpful if you apply as
much diversity to your routine as you can so you can get all your muscles
working.
2 Incorrect Weight Lifting
One common pattern among gym-goers with lifting weights is that men
have a tendency to lift weights that are too heavy for them and women go for
those that are too light. You might think that the heavier the weight is, the
more muscle you gain. However, this is not the case. In fact, you can get big
muscle with light weights.
Choose a weight that you can lift 30 times for the first time, then
15 on the next. As you do your lifts, keep your upper back strong with your
chest and chin up. Maintain this posture and steadily pace each lift as you do
so.
Failing to Focus on Your Core
You core is that part of your body that is made up of the muscles of
your chest, hips, legs, and back. This is one very special part of you that
many people fail to pay attention to as they do their exercise routines. A trained
eye can easily spot someone who is exercising without paying attention to their
core.
Working out with your core means that you are in a “sport-ready
position”. This is a position where you can easily and quickly stand from. To
do this, hold your abdomen and bend your knees slightly.
4 Ignoring Unseen Muscle Groups
If you are like most people, you might find yourself focusing all
your efforts on your abdominal and bicep muscles. However, you are missing out
in strengthening those smaller muscle groups that support and stabilize the
larger muscle groups.
Take for example Kegel exercises. This is one of the most neglected
exercises and yet strengthens muscle groups in the pelvic floor that are
essential for easier childbirth, preventing incontinence, and improving sexual
function.
5 Doing Too Much Too Quickly
If this is your first time getting into a regular routine of
exercising, start out slow and short. You should do well with a 30-minute
exercise everyday for a few days a week. You can even break this up throughout
the day.
When you want to try out new moves or routines, go through it
lightly. These might require you to work with new muscles that you have not
used before and this might cause injuries.
About
the Author:
Kristine is a
gym and yoga instructor. She imparts her knowledge on various techniques and
tricks to make the best of every workout. In her spare time, she lends a hand
in the office administration and blogging activities of Center Networks, who
offers web hosting services like justhost.
