Thursday, April 05, 2007

Rookie exercise mistakes (that can hurt)

…Debi Lander, MEd, has some exercise mistakes to avoid.

…Skipping the warmup or cooldown. Those are two. Walk or break a light sweat beforehand and let your heart get back to normal before jumping in the shower.

…Not stretching. Never stretch a muscle without warming it up a little!

…Lifting too much too fast. Gradual, progressive resistance is a safe way to increase muscle strength. Likewise, if you are doing more than 15 reps and have not increased the weight in two weeks, time to up it a little. If you can’t do 10 reps—too heavy.

…Waiting until you are thirsty to drink. When you are thirsty, you are already dehyrated.

….Using bad form is a no-no. Have a trainer show you at first, if need be. If you have to swing the dumbbells to do a curl, this is bad form.

…Resting too much. Allow 30 seconds between toning exercises.

..Thinking more is better. After 60 mins of cardio, risk of injury increases.

…Exercising above your heart rate range is also bad. You can burn fat without stressing your heart this much.
…Don’t use hand or ankle weights during aerobics. They can increase risk of injury.

…Fat burning products are a waste of money.

…Don’t underestimate regular walks and stairclimbing. These are great. Walk a minimum of 30 mins a day.

…Not having a physical before starting a training program can be a mistake. This applies especially if you are over 45, have high blood pressure, or other risk factors such as smoking or extra weight.

...P.S. Parakeets are optional.

1 comment:

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