Top 10 Mistakes People Make at the Gym

Some of the following mistakes may only mean the difference between an effective and an ineffective workout. Others, however, can be more costly, leading to strain and injury. Below are the most common mistakes in the gym.

1. Not stretching enough Stretch immediately following an aerobic activity while your muscles are warm and pliable, to prevent injuries.
2. Leaning heavily on the elliptical or stair stepperWe’ve all seen people do this! If you have to hold on, you’re doing it wrong. Leaning on the equipment is hard on the wrists and the back. Lower the intensity to the point at which you can maintain good posture while lightly resting your hands on the rails for balance.
3. Lifting too much weight Never lift more than your muscles can handle while maintaining good form. When you have to jerk the weight, you’re likely straining other muscles as well. This can lead to injury, with the muscles of the back being particularly vulnerable. Control the weight and don’t let it control you. Gradual, progressive resistance is a far more effective, and safe, way to increase muscle strength.
4. Lifting too little weight On the other hand, it shouldn’t feel easy. Some women are overly worried about bulking up. You want to build muscle as it burns more calories and will give you a leaned, toned look. So find the right balance, the point at which you can maintain good form while fatiguing the muscles.
5. Not warming up prior to activity Muscles need time to adjust to the new demands aerobic activity places on them. Start slowly and gradually increase intensity.
6. Not cooling down after your workout Take a few minutes to lower your heart rate. For instance, if you were running on the treadmill, walk. I’ll say it again, be sure to stretch your muscles. This improves flexibility and helps prepare the body for your next workout.
7. Exercising too much It’s more effective to have a 30-minute interval session than 90 minute at half the effort. We’ve all seen people who put in hours but still look the same. Crank it up, get it over with, and take a day off now and then.
8. Not exercising intensely enough Exercise hard enough to work up a good sweat and get your heart beating in your training zone. A casual walk doesn’t quite cut it.
9. Not eating soon enough after you exercise You may not be hungry. While some people report feeling famished after a hard effort, other just feel nauseous. Either way, you must eat. A ratio of 4:1 carbs to protein within 45 minutes is best, and will prevent your body from snacking on its own muscles.
10. Consuming protein bars and sports drinks during moderate workouts Unless you’re working out for longer than 90 minutes, you don’t need to supplement with loads of high-energy bars and drinks. (High-energy is often a code word for high-calorie.). Of course, one cannot run on empty either. Depending on your goals, (performance, weight gain or weight loss) the formula will be different. So discover what’s right for you, and don’t be influenced by those who have different goals.