What are your fitness mistakes?

The Top 10 Fitness Mistakes

by Jennifer May, M.S., R.D., M.S.

For DietWatch

Exercise, as you well know, is essential for weight loss and overall
health. However, many exercisers make mistakes that compromise the
effectiveness of their workouts -- or worse, increase their risk of
injury. Read on to find out if any of these mistakes are getting in the
way of your goals.

1. Not asking enough questions

This is the first place you should start if you are looking into
joining a fitness facility or working with exercise professionals.
Always check the credentials of your trainers, class instructors, etc.
Be sure that any available nutrition information is provided by a
registered dietitian. Inquire about educational background, years of
experience, and ask to meet anyone that you may be working with. Aside
from making sure that everyone is professionally qualified, it is
important to make sure that your personalities are compatible. It is
also a good idea to ask the health club's representative about payment
options, cancellation policies, whether it is possible to freeze your
membership for an extended period of time, etc.

2. Trying to do too much, too soon

We are often very motivated when we begin an exercise routine, and
sometimes that can lead to starting out too fast and doing too much too
quickly. Individuals who do this are more likely to burn out and give
up on exercise altogether.

If you have or have had any medical concerns (diabetes, heart
issues, arthritis, sports injuries, etc.), be sure to discuss your
exercise goals and plan with your healthcare provider. You might also
request a referral to a physical therapist, who can show you how to
perform exercises correctly and effectively within any limitations that
you might have. If exercise is new to you, a personal trainer can help
you develop a plan that will allow you to progress safely.

3. Setting unrealistic expectations

No matter what the fitness magazines promise, you are not likely to
have a "bikini body" in one month, especially if you are significantly
overweight and out-of-shape to begin with. Nor will you be transformed
from couch potato to marathon runner in such a short stretch of time.
However, with patience and dedication, you will become leaner,
healthier, and more fit.

Build your fitness routine gradually. Try focusing on one area (such
as aerobic exercise) and then adding other activities (such as strength
training, flexibility training, or relaxation exercises) as you become
used to your routine. Understand that a reasonable rate of weight loss
is 1-2 pounds per week. Losing more than 2 pounds per week means that
you risk losing muscle and bone tissue as well as fat, and cutting
calories too low means that you risk compromising your vitamin and
mineral intake and your metabolism.

I recommend that you weigh yourself no more than once a week --
preferably first thing in the morning, after you've been to the
bathroom but before you've had anything to eat or drink. Take your body
measurements on a regular basis, perhaps once a month, and use the
DietWatch Planner® to record both your weigh-ins and your measurements.
However, don't let these numbers dictate how you feel about yourself
and your progress!

4. Performing strength training exercises improperly

If you are new to strength training, ask an attendant or a trainer to
show you how to use the weight machines and what the proper form is for
free weights and weight machines. (A session with a trainer is also a
good idea if you need a refresher or if you are ready to increase the
intensity of your strength training.) Before you even get on the
machine, make sure it is adjusted correctly (seat height, amount of
weight, etc.). Choose a weight that you can lift for 2-3 sets of 10-15
repetitions each -- you should be fatigued at the end of the exercise,
but you should be able to maintain correct form throughout. If the
first few reps are very difficult, or if you find yourself using
momentum rather than muscle to hoist the weight, then decrease the
amount of weight you are lifting.

Don't rush through your lifting, and don't jerk or swing the
weights. Perform each repetition deliberately and with control.

Don't hold your breath! Exhale on the exertion phase (when you are
lifting the weight), and inhale during the relaxation phase (when you
are releasing the weight).

Finally, remember to give each muscle group at least 48 hours of
rest between training sessions. You can do this by doing a full-body
strength-training workout every other day or by training every day and
alternating between lower body and upper body exercises.

5. Using cardiovascular machines improperly

Again, make any necessary adjustments to the cardio machine before you
get on. Don't be afraid to ask questions about using a new cardio
machine or any of its preprogrammed workouts. And don't lean on the
machine! Leaning decreases the effectiveness and the calorie burn of
your workout. If you can't stand up straight while using the treadmill,
StairMaster, or elliptical trainer, then you need to decrease the speed
and/or the resistance level.

6. Not taking enough time to warm up or cool down

Don't skimp on warming up, cooling down, or stretching; otherwise, you
risk stressing your heart and injuring your joints and muscles. For
best results, warm up for 5-10 minutes (the longer your planned
workout, the longer your warm up should be), then stretch for about 10
minutes before your workout. Don't try to stretch before warming up a
little, as cold muscles are more prone to injury.

What intensity is appropriate for a warm up? You should still be
able to hold a conversation after you have finished warming up. If you
find yourself talking in gasps, you need to warm up more slowly.

To cool down, gradually decrease your speed and intensity. The cool
down should be similar to the warm up, only in reverse. Finish your
workout with another 10-15 minutes of stretching, with particular
emphasis on muscles that you used heavily during your workout.

7. Not wearing appropriate attire

You don't need to wear the latest (or most expensive) workout gear
featured in your favorite fitness magazine, but you do need comfortable
clothing and supportive shoes. Here are some tips to keep in mind:

• Wear clothing that is appropriate to the activity and the season.
  Wear layered clothing during cold weather -- layers trap heat more
  effectively, plus you can peel off layers as necessary as you get
  warmed up.


• Choose fabrics that "wick" the sweat away from your skin.


• Choose footwear that fits and is appropriate to your chosen
  activity.


• If you are a woman, you'll spare yourself some discomfort if you
  have a good exercise bra.


• If friction is a problem, apply talcum powder or petroleum jelly
  to sensitive areas. (Hint: Biker-style shorts are more likely
  than loose-cut shorts to protect your thighs against chafing.)

8. Consuming "sports drinks" and energy bars unnecessarily

Most recreational exercisers do not need “energy” bars or “energy”
drinks. A sports drink is only necessary for a workout that lasts 60-90
minutes or more. For a moderate workout that lasts for less than an
hour, water is enough.

However, do drink plenty of water. Have at least two cups of water
before your workout, plus another four to six ounces of water every 15
minutes during your workout. Remember -- by the time you begin feeling
thirst, you have already become mildly dehydrated!

9. Trying to push through an injury

A dull muscle ache after a workout is normal, for beginning exercisers
and veterans alike. This soreness (called delayed onset muscle
soreness, or DOMS) is caused by tiny tears in the muscle. It’s the
process of healing these tears that causes muscle tissue to grow and
become stronger.

However, sharp pain during a workout is not normal. Do not
try to "work through" the pain, and if the pain is severe or unusual,
don’t hesitate to visit your physician. Also, consult your physician
about the use of painkillers, especially non steroidal
anti-inflammatory drugs (NSAIDs) such as ibuprofen. Overuse of NSAIDs
has been linked to ulcers and other ailments.

Needless to say, seek immediate medical attention if you
experience any of the following symptoms during or after your workout:

• uncomfortable pressure or pain in your chest


• pain or pressure in your chest that radiates to the neck, jaw,
  shoulders, upper arms, or back


• chest discomfort with lightheadedness or fainting


• shortness of breath or a cold sweat that is different from the
  sweating and breathlessness that accompany normal exertion

10. Staying stuck in a routine

If you never alter the amount or the intensity of the exercise you get,
you are likely to end up on a plateau. To better understand how your
muscles adapt to exercise, consider the effort it takes to lift a
gallon of milk out of the fridge. If your body couldn’t adapt to the
demand of lifting that gallon jug, then your arm would ache every time
you poured a glass of milk!

For best results, shake up your workout at least once a month. There
are several ways to change your current exercise routine:

• Add an extra workout per week.


• Increase the length of two or three of your weekly workouts by
  10-15 minutes.


• Use interval training to gradually increase your walking,
  running, or biking speed. For example, on the treadmill you could walk
  at a steady pace of 3.5 mph for four minutes, then add a "burst" at 4.0
  mph for one minute, and repeat this pattern until it is time to cool
  down. If you are exercising outdoors, you could time your speed
  "bursts" with a stopwatch or use trees or telephone poles as your
  guides.


• Try new activities, particularly those that exercise different
  muscles. For example, if you’re a walker, try cycling or swimming.


• Establish a mini cross-training routine at the gym. Instead of
  hopping on the treadmill for 30 minutes straight, use the treadmill for
  just 15 minutes and then finish up on the rowing machine, stationary
  bike, or elliptical trainer.
  
  

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Jennifer May, M.S., R.D., M.S. is the Manager of Nutrition
Services for DietWatch. Jennifer has provided nutrition
and fitness counseling in a variety of settings, including medical
facilities, assisted living communities, health and wellness
organizations, and educational institutions. She has also produced
articles, newsletters, and other educational materials and has appeared
on radio and television. Jennifer holds two master's degrees from
Indiana University, one in nutrition science and one in exercise
physiology.