10 common mistakes made at the gym
Words: Schalk van der Merwe, Biokineticist. Article from the DO IT NOW Online Magazine
Health | Fitness
With the advent of summer, fitness institutions all over the country are inundated with a huge influx of new members trying to get in shape and lose a few kilos before the upcoming holidays.
With this in mind, I was thinking about, in my experience, things I have witnessed newbies and gym veterans alike doing incorrectly at the gym over the years. So, before you embark on your training routine over the festive period, take note of the following and make your training experience more beneficial.
1. Being inconsistent
As with anything, if you want to show signs of improvement, consistency is key. Joining a gym is half the battle, but seriously, if you want to achieve proper gains you need to go as often as your schedule allows. Don’t fall into the trap of making excuses. If you are serious about your fitness or weight loss, make training a priority and try to go at least three times a week.
2. Warming up incorrectly
It is essential to do a proper warm up to improve circulation and prevent injury. Having said that, it would be pointless to cycle for 20 minutes if you are planning a chest day. When you develop your training routine, make sure your warm up for that session takes into account what you intend to train. If you are doing an upper-body day, incorporate something like the rowing machine or an arm-ergo. Cycling can be done on leg days or post workout if you want to blast some more calories.
3. Waiting around for equipment
If you are spending more time waiting for the lat pull-down machine than actually using it, you may want to rethink the time you train. Alternatively, follow a programme that is flexible so you can interchange exercises without standing around. Drop down and do some push-ups or crunches, and the like. Just don’t waste time. Time is precious; you want to make each workout count.
4. Relying too much on weight machines
If you have never trained in a gym before or taken some prolonged time off, weight machines are a good way to get back into it and reintroduce your muscles to exercise. However, if you want to challenge the muscles to their full capacity, free-weights are a far more viable option. They promote more natural movement, incorporate more of your core-stability and allow for better technique.
5. Taking too many breaks between sets
We are all guilty of this, whether it be an extended water break, changing tracks on the ipod or simply just spending too much time checking out the ‘hottie’ on a treadmill. Taking too long a break between sets is like sabotaging your training. Your metabolic rate will slow down and your ability to burn fat during that session becomes compromised.
Keep rest to a minimum, keep output to a maximum. Your waistline will thank you later.
6. Treating crunches as your ‘ab’ workout
Have you ever taken the time in the gym to watch people do crunches? If the answer is yes, you will no doubt have noticed how many different incorrect versions of this exercise there are. It is an exercise that has been around since the days of lumo sweat bands, leg warmers and Betamax, and quite frankly should have died with those fads a long time ago. The crunch is generally not done correctly, resulting in back and neck pain and almost no abdominal gain. Rather opt for doing planks, side planks and bridges. These have been known to produce the best results. Mix these up with some additional core exercises, with the Swiss ball, for example, and you will be amazed at the results.
7. Taking selfies
Although your hard work may be paying off visually, it really is not necessary to fill everyone’s social media news feed with your quad muscles. It’s just not cricket.
8. Spending too much time in the change room
For most people, time is of the essence. It’s hard enough to make time in your busy schedule to get to the gym, so don’t shoot yourself in the foot by taking 20 minutes to get changed if you only have your 40-minute lunch break in which to train. Keep your socialising to a minimum and your momentum up. Get in the gym, get changed and get cracking. This is the best way to maintain motivation and it will also make your session more productive.
9. Doing the same workout routine over and over again
Research has shown that muscles take approximately six weeks to become accustomed to an exercise routine. Once this time is reached, they are not challenged sufficiently anymore to show continual progression, so don’t allow yourself to become stagnant in your training. Chop and change your routine every six to eight weeks, to make sure you keep showing positive gains.
10. Rewarding yourself with a muffin from the juice bar
All too often I have watched people walk on the treadmill for 15 minutes, wipe the four beads of sweat off their brow and head off in the direction of the juice bar, with more enthusiasm and pace than they displayed on the treadmill, might I add. They proceed to ‘reward’ themselves with the biggest muffin they can find. Really? Why would you waste your time and your efforts in such a way? All I can do is shake my head in dismay. Common sense should prevail. You are not going to get anywhere with your training if you use a muffin as motivation to get through your workout.
So there you have it. Hopefully this will help keep you on the road to good fitness through the festive season and beyond. Train hard, have fun and have a great festive season.
More information
For more information or advice, email Schalk on schalkvandermerwe340@gmail.com