Posture is important when you are doing your gym routine. Take care not to have “gym slouch” while you are working out. When you back is rounded it doesn’t receive enough support which can cause muscle and skeletal injuries. Gripping too hard on your equipment can contribute to poor posture, so make sure you don’t grip too hard and make sure to pull those shoulders back and keep your back straight.
Catching up on your reading during your elliptical/treadmill workout you may not be getting the best benefit out of your workout. You should focus on your workout to receive the best benefit. If you must read, then take breaks from the reading every couple minutes, and speed up your workout and directly focus on the workout for three minutes. On the flip side don’t believe that cardio is all you need for a workout. Cardio is excellent but cardio does not active all the muscles in your body, some weight training will help activate those remaining muscles.
DON’T walk with weights! Walking with weights on may seem like the best way to get some weight training in but it compromises your stride. Walking with weights causes you to lean forward and it stresses the muscles in your quads, shins and ankles and this can cause stress fractures. Keep you weight training and your cardio separate.
DON’T rush your reps! Completing your repetitions fast can cause an increase in your blood pressure and raises your risk of joint injury. To get the best benefit out of your repetitions, take your time. The most benefit comes from the length of time your muscles are being worked, not the amount of reps you do. This goes right along with assuring that your machines are adjusted properly to your height.
Ab workouts can be difficult and, for some, the last workout you want to do. It is important not to skip your ab workout. It is difficult to properly work your abs. Take time to focus on the muscles you are working to get the best benefit. Another common workout is the Lat Pull-down. When completing a Lat Pull-down don’t lean your head forward and pull the bar down behind your head. This is very dangerous and can cause injuries to your neck and spine. To avoid this, make sure that you pull the bar down in front toward your chest.
DON’T stretch cold muscles! Stretching your muscles before working out may put you at risk for pulled or torn muscles. Also, don’t bounce while stretching. This increases your risk even further for torn muscles. Always stretch after your workout. Stretching out after your workout can help decrease the rush of lactic acid to your muscles, thus resulting in a decrease in muscles soreness.
Over the years, exercise has evolved. Exercises done years ago may have been researched and found to be more harm than good. Make sure that you research a routine that works best for you and your bodies needs. Researching the proper exercise routine will help you stay out of the rut. But, be sure not to take on too much too fast.
Warm-up and Cool-down is important. A warm-up will bring oxygen and increased blood flow to your muscles which will decrease your risk of injury. A cool-down will help prevent a rush of lactic acid to your worked muscles.
The most important thing to remember while you are exercising is to drink plenty of water. Muscles need plenty of water to contract properly, so if you don’t drink plenty of water you could risk muscle cramping. Drinking plenty of water and keeping your electrolytes up will help decrease your risk of this happening.
Out of all the advice I can give you I would highly recommend making sure you have fun with your exercise routine. Mix it up! An exercise routine does not have to be boring. By mixing up your routine every few weeks you can avoid becoming bored with your routine and you are more likely to stick to it.