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.
South Main Street Expansion almost complete!
It’s been a long time coming, and it’s finally almost complete! We’ve been working very hard to open our expanded space on South Main Street in Providence. The new space holds new cardio equipment, a Matrix functional trainer, free weights and more. We also have an additional shower, retail space, and cozy waiting area. We are offering 20% off all personal training packages for new clients this week! Stop in downstairs on South Water Street to take advantage of this great offer, and stay posted for our official opening date of the new space. Check out our facebook page to see photos of the renovations in progress.
Tai Chi for Parkinson’s Class – Session starts Thurs Dec 6th
- At November 15, 2012
- By Michelle Struckholz
- In Classes, Current Events, News
- 0
The Next Tai Chi for Parkinson’s session will start on Thurs Dec 6th and will run every other week for 6 classes.
The Dates we will meet are: 12/6, 12/20, 1/3, 1/17, 1/31, and 2/14.
Cost is: $75 ($12.50 per class)
Please let us know by email or by phone if you are interested in signing up. You can reach us at 272-8900 or info@momentumri.com. Please feel free to recruit others to join. Looking forward to seeing you soon!
About the instructor: Gail Whitsitt-Lynch has been studying Tai Chi since 1974. For the last 20 years she has been studying with Master Wen Ching Wu at the Way of the Dragon in East Providence. She has explored many internal styles, including: Yang Taiji, Sun Taiji, Baquazang, Xinghi, Taoist and Buddhist Qi Gong, and medical Qigong. Gail’s practice and teaching is continuous and varied. She has taught at The Way of the Dragon and at the Greater Providence YMCA, teaching a variety of Tai Chi and Qigong classes, including classes specifically for seniors. Gail is also currently teaching classes to groups of Alzheimer’s patients. The class at Momentum will be geared towards the specific needs of those with Parkinson’s, and will utilize chairs for those who need a little extra support.
Open House and Fall Festival
- At October 03, 2012
- By Michelle Struckholz
- In Current Events, News
- 0
Momentum Fitness is having an open house this Saturday from 12-4pm as part of the South Main St. Fall Festival. Most of the S. Main Businesses are doing something special that day. Come stop by with a friend! We’ll have a raffle, offer for new clients, and snacks.