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:

Fox News

Exercise during teens reaps long-term benefits for women, study shows
Fox News
NEW YORK – Playing team sports and exercising during adolescence can have long-lasting benefits for women and may even reduce their risk of dying from cancer and other causes later in life, a new study showed on Friday. Researchers who analyzed how ...
Exercise in Teen Years Tied to Lower Mortality LaterLive Science
Exercise in adolescence may reduce adult cancer risk, all-cause mortality for ...Medical News Today
Teenage Exercise Linked to Lower Mortality Rate LaterLaboratory Equipment
Express.co.uk
all 44 news articles »


Daily Ardmoreite

Organizers continue preparations for emergency exercise
Daily Ardmoreite
With less than two months until the emergency training exercise From the Ashes: Project 2015, organizers have opted to meet once a week to ensure success. The Sept. 23 exercise is based on an explosion that decimated downtown Ardmore 100 years ago.



The trick to making exercise a daily habit
Boston Globe
Think back to seven months ago, when you made that New Year's resolution to exercise regularly. How did that work out? If you're like me, you made it to the gym three, maybe four mornings that first week, and then your motivation began to wane. Most of ...

and more »


OutdoorHub

Video: Is This Live-fire Home Defense Exercise Safe?
OutdoorHub
Baret Fawbush, the man behind the firework pistol drill that we posted earlier this month, recently uploaded a video of a live-fire home defense exercise in which he shoots several strategically placed targets with his pistol. The shots were made at ...



Telegraph.co.uk

A shocking - but fast - way to get fit if you hate exercise
Telegraph.co.uk
What EMS means is that people who hate exercise can use XBody to reduce their time spent groaning, affect changes in their bodies they probably wouldn't have been able to with conventional methods and get brilliant results. It can allow athletes to ...



Design & Trend

Exercise In A Pill? Scientists Create Compound That Mimics Effect Of Exercise
Design & Trend
Ali Tavassoli, a professor of chemical biology at Britain's University Of Southhampton, and Felino Cagampang, an associate professor in integrative physiology, have successfully synthesized a molecule that mimics exercise by fooling cells into thinking ...
Scientists have synthesized a new compound that 'mimics' exercise. Could a ...Washington Post
An Exercise Pill May Soon Exist for Gym-HatersShape Magazine
Scientists Just Created a Compound That Mimics ExerciseEsquire.com (blog)
Gizmag -Medical Daily -Medical News Today
all 75 news articles »


Aviation Week (blog)

Flankers and Typhoons Battle in British Skies
Aviation Week (blog)
Exercise Indradhanush IV (Hindi: Rainbow) concluded on July 30 following intensive flying operations with RAF Typhoon squadrons from RAF Coningsby, Lincolnshire. Ten IAF crews including 15 pilots and five weapon systems operators flew twice daily ...
IAF pilots complete Exercise Indradhanush in UKBusiness Standard

all 7 news articles »


Forces TV

First Joint Egyptian And Royal Navy Exercise In 3 Years
Forces TV
First Joint Egyptian And Royal Navy Exercise In 3 Years. The Egyptian Navy was recently in the press after one of their patrol boats came under rocket-attack by ISIS. This week, however, they were inolved in more routine practice. Royal Navy warship ...



Daily Mail

Forget HRT, exercise could be the secret to beating the menopause
Daily Mail
Researcher Dr Helen Jones said it is thought exercise boosts the body's ability to regulate its temperature. She added: 'If it's doing that, when a flush is triggered the sweating and skin blood flow responses are lowered because the control system is ...
Beat menopausal hot flushes with 45 minutes' daily exerciseThe Times (subscription)

all 6 news articles »


Entrepreneur

Eat Less, Exercise More: Americans Are Finally Doing It
Entrepreneur
When it comes to our national diet and fitness habits, the forecast is typically bleak: More than two-thirds of the adult population is considered overweight and more than one third is considered obese, which puts the majority of Americans at increased ...
So Far in 2015, More Americans Exercising FrequentlyGallup.com

all 3 news articles »

Google News


Advertisement



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

Copyright © 2006 Luminati Inc. All rights reserved.