Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

10 Workout Mistakes Cheaters Make


"When I'm lifting free weights, I tend to go pretty fast on the downward motion when I'm supposed to be using more control," says Beth Pekol, who works in banking in Chicago.

"I lean on the StairMaster when I'm on it," says Shaun Stewart, a new bride who lives in Memphis. "I know I don't have good form, but when I feel the pressure on my knees, I just feel like I'm still doing something if I'm at least staying on the machine."

"I know I'm cheating myself when I double the amount of work I have to do in a short amount of time," says Eugenia Griffin, an esthetician who lives near Indianapolis. "I'll say I'm going to work out 30 minutes, but I'll try to fit a lot into 15 minutes."

"'Cheating' is a tough word," says Richard Cotton, chief exercise physiologist for MyExercisePlan.com. "People get tired and they don't realize they're making mistakes, especially when you're leaning into the stepper to support your weight.

"It's just a matter of realizing what you're doing," Cotton says. "Sometimes it's a higher priority to keep up with the person you're working out next to because you're looking at how many lights they have lit up and you're in a competition, so you lean a bit."

But, Cotton says, these women are like thousands of us who mean well in devising our workout plans but fall short when it's time to deliver: "You're increasing your risk for injury because exercising becomes uncomfortable,"

Cotton says of common mistakes people make when working out. "There are people who can tolerate discomfort just fine; they even look forward to it. But others, they think 'I don't like this. I hate this...' so when it's time to go to the gym, they suddenly find themselves with an excuse not to do it."

If you truly want to get the benefits of exercise, such as maintaining a healthy weight, having a good sex life and staving off conditions such as heart disease, diabetes and osteoporosis, especially as you grow older, then you just have to stop cheating, er, making mistakes.

Following is a list of 10 common exercise mistakes:

1. Failing to stretch enough.

Make sure you stretch right after doing an aerobic activity to prevent risk of injury.

2. Lifting too much weight.

Never lift more than your muscles can handle. Gradually increase resistance to boost muscle strength.

3. Not warming up before an activity.

Muscles need time to get ready for the demands of aerobic activity. Start slowly then gradually boost intensity. "It's like your car runs more effectively after it's warmed up," Cotton says. "[Likewise], your muscles aren't prepared for the activity and it's not as effective. Your aerobic energy system works better at higher temperatures."

4. Not cooling down after a workout.

Take a minute to lower your heart rate and stretch. You'll gain more flexibility for your next activity.

5. Exercising too intensely.

Griffin admits this is her problem: "I get impatient. I figure if I work really hard, really fast, it's a good workout. I know I have to slow down." ACE says you'll get a more effective workout if you try to sustain moderate activity for longer periods than exercising intensely for only a few minutes.

6. Not drinking enough water.

Pekol learned about staying well hydrated two years ago when she developed a health problem exacerbated by not drinking enough water: "I always have water on hand throughout the day."

But the rest of us? Many exercisers wait until thirst hits to drink water, and by that time, you're on your way to dehydration. And when you're outside, Cotton says, you leave yourself vulnerable to heat stroke. Keep a water bottle close by all the time.

"Your body works more effectively when it's properly hydrated," Cotton says.

7. Leaning on the equipment.

People like Stewart, who 'fesses up to some heavy leaning while using a variety of fitness machines, only hurt themselves by misusing the equipment this way.

ACE says it can eventually wear on your wrists and back. Instead, lower your intensity to a point where you can maintain good posture. Rest your hands on the rails for balance.

8. Not exercising intensely enough.

Several times a week for about 20 to 30 minutes, work up a light sweat and get your heart rate up to your training zone.

9. Jerking while you lift weights.

What you're doing is using the momentum to lift, not your muscles, Cotton says. This leads to strain and injury, leaving your back muscles vulnerable. Pekol is working on controlling this: "I try to be more conscious of my movements. There's a mirror in my health club that I look in, and my instructor is helpful in pointing out when I'm going too fast. I think it's working. I definitely see better muscle tone. Now if I can just keep my promise to work out as much as I say I will..."

10. Eating/drinking energy and sports bars during short workouts.

Remember: High-energy is code for high-calorie. If you're not working out for two or more hours a day, you don't need 'em.

Richard Moore is the Founder an President of Everything Health and Beauty! For Men and Women

Our WebMall is quickly becoming one of the most trusted and easy to use collection of shopping stores to create a fun and relaxing online shopping experience...and we are constantly searching for other stores with quality products, great prices and top notch customer service. If there is a shop you like...please tell us about it and we will do our best to put it on our site. Our goal is to have everything you need for your Health, Beauty, Fitness and Wellness needs...all in one place.

Everything Health and Beauty!

http://www.everythinghealthandbeauty.9k.com


MORE RESOURCES:

New York Times (blog)

Exercise to Lose Weight? Stay Warm
New York Times (blog)
If you're hoping that exercise might keep you from gaining weight this holiday season, you may want to dial up the thermostat and do your workout indoors. According to a surprising new study, exercising in chilly temperatures could undermine dieting ...



Fox News

The breathing exercise that may reduce anxiety
Fox News
DeBiase performed Vranich's exercises while running errands, walking down the street, and at work. "After a few months I entered the NAGA World Championships and beat several black belts—as a brown belt. My classmates said I made it seem effortless.".



UPI.com

Mind over matter, the brain alone can tone muscle
UPI.com
24 (UPI) -- New research suggests muscles respond to simple thoughts of exercise; simply imagining exercise can trick the muscles into delaying atrophy and even getting stronger. It's further proof that brain and body, which evolved together, are more ...
Neuroscience: Imagine, and you exercise those muscles using mindpowerInternational Business Times UK
Muscles Can Get Stronger by Imagining Exercises, Study FindsHeadlines & Global News
Mind over matter, brain alone can tone muscleMacro Insider

all 7 news articles »


CBS News

An Unexpected Exercise That Targets Belly Fat
Huffington Post
Over those 12 years, the men who added more weight training to their days saw their waistlines grow less than those who added more aerobic exercise or more low-intensity activity, like yard work, to their days. Surprising absolutely no one, men who ...
The best exercise for controlling belly fatCBS News
Stay in shape over the holidays: 3 exercise toys to take on a tripToday.com
Using weights to target belly fatHarvard Gazette
Live Science
all 77 news articles »


Asthma & Exercise
The Daily Advertiser
Known as exercise-induced asthma, or exercise-induced bronchoconstriction (EIB), the condition can be managed and should not interfere with an exercise program. If you experience wheezing, coughing, shortness of breath, a tightness in the chest, during ...



Will exercise & nutrition slow down early puberty?
Philly.com
BEING THE mother of a 6-year-old, I go to lots of children's birthday parties. I've been noticing a phenomenon called precocious puberty, which hits girls especially hard, though increasingly I've noticed it in boys, too. I'll find myself thinking ...

and more »


Body Shop | Moderate versus vigorous exercise
The Courier-Journal
Time to get back in shape, and that means exercise. This week, I begin a four-part series on exercise that is intended to help you make choices best suited for you. Is jogging and other forms of vigorous exercise the only approach that works, or can ...



Morning Vertical

Why You Need to Exercise Much More Than Your Ancestors Did
Healthline
Why You Need to Exercise Much More Than Your Ancestors Did. Our ancestors, who had to hunt and gather their food before the invention of agriculture, were more physically active than we are. Their bones were much stronger, too. Written by Nina Lincoff ...
According To A New Study Our Fragile Bodies Need Much More Exercise Than ...Morning Vertical

all 30 news articles »


gulfnews.com

Iran Army Starts Massive Drill
RadioFreeEurope/RadioLiberty
Iranian media are reporting that the country's army has begun a large-scale exercise in the south of the country. General Ahmad Reza Pourdastan, chief of the Iranian army's ground forces, told state television on December 25 that the exercises are ...
Iran stages massive military display to 'send message of peace' to neighborsRT
Iran stages massive military exercisesgulfnews.com
Iran seeks to show off military prowess with massive six-day drillJerusalem Post
The Times of Israel -Times of India
all 22 news articles »


Fox News

Exercise tied to prostate cancer survival
Fox News
Among men with prostate cancer, those who lead active lifestyles have better survival rates than those who don't, a new study suggests. There are many benefits to being physically active, but the new results suggest there are “specific effects also on ...
Lower Death Rates in Men With Prostate Cancer Who ExerciseMedscape

all 20 news articles »

Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright © 2006 Luminati Inc. All rights reserved.