5 Most Common Exercise Mistakes (by Joann Ayuso)

Exercise, as you may know, is essential for the prevention of disease, weight loss and overall health. However, many exercisers make mistakes that compromise the effectiveness of their workouts—or worse, increase their risk of injury.

Read on to find out if any of these “Top 5 Mistakes” are getting in the way of your fitness goals.

For more details about how Momentum Fitness can help you move forward, please contact us at info@momentumri.com, or call us at 401.272.8900

1. Not asking enough questions
This is the first place you should start if you are looking into joining a fitness facility or working with exercise professionals. Always check the credentials of your personal trainers, class instructors, etc. Be sure that any available nutrition information is provided by a registered dietitian. Ask to meet anyone that you may be working with, and inquire about their educational background and years of experience. Aside from making sure that everyone is professionally qualified, it is important to make sure that your personalities are compatible. It is also a good idea to ask the health club’s or personal training studio’s representative about payment options, cancellation policies, and whether it is possible to freeze your membership for an extended period of time, etc.

2. Trying to do too much too soon
We are often very motivated when we begin an exercise routine, and sometimes that can lead to starting out too fast, and doing too much too quickly. Individuals who do this are more likely to burn out and give up on exercise altogether.

• If you have or have had any medical concerns (diabetes, heart issues, arthritis, sports injuries, etc.), be sure to discuss your exercise goals and plan with your healthcare provider. You might also request a referral to a physical therapist, who can show you how to perform exercises correctly and effectively within your limitations. If exercise is new to you, a personal trainer can help you develop a plan that will allow you to progress safely.

3. Setting unrealistic expectations
No matter what the fitness magazines promise, you are not likely to have a “bikini body” in one month, especially if you are significantly overweight and out-of-shape to begin with. Nor will you be transformed from couch potato to marathon runner in such a short stretch of time. However, with patience and dedication, you WILL become leaner, healthier, and more fit over time.

• Build your fitness routine gradually. Try focusing on one component of fitness (such as aerobic exercise), and then adding other activities (such as strength training, flexibility training, or relaxation exercises), as you become used to your routine. Understand that a reasonable rate of weight loss is 1-2 pounds per week. Losing more than 2 pounds per week means that you risk losing muscle and bone tissue as well as fat, and when you cut calories too low, you risk compromising your vitamin and mineral intake and your metabolism.
• I recommend that you weigh yourself no more than once a week—preferably first thing in the morning, after you’ve been to the bathroom but before you’ve had anything to eat or drink. Take your body measurements on a regular basis, perhaps once a month. However, don’t let these numbers dictate how you feel about yourself and your progress!

4. Performing strength training exercises improperly
If you are new to strength training, ask a fitness professional to show you how to use proper form on the weight machines and on free weight exercises. (A session with a personal trainer is a good idea if you need a refresher or if you are ready to increase the intensity of your strength training program.)  Before you even sit on the machine, make sure it is adjusted correctly (seat height, amount of weight, etc.). Choose a weight that you can lift for 2-3 sets of 10-15 repetitions—you should be fatigued at the end of the exercise, but able to maintain correct form throughout. If the first few reps are very difficult, or if you find yourself using momentum rather than muscle to hoist the weight, then decrease the amount of weight you are lifting.

• Try not to rush through your lifting, or jerk/swing the weights. Perform each repetition deliberately and with control.
• Try not to hold your breath! Exhale on the exertion phase (when you are lifting the weight), and inhale during the relaxation phase (when you are releasing the weight).
• Finally, remember to give each muscle group at least 48 hours of rest between training sessions. Try doing a full-body strength-training workout every other day or training every day, alternating between lower body and upper body exercises.

5. Using cardiovascular machines improperly
Make any necessary adjustments to the cardio machine before you get on. Don’t be afraid to ask questions about using a new cardio machine or any of its preprogrammed workouts. Try not to lean on the machine. Leaning decreases the effectiveness and the caloric burn of your workout. If you can’t stand up straight while using the treadmill, stair master, or elliptical trainer, then you may need to decrease the speed and/or the resistance level.