The Daily News – Fit to Be Tried by Devin Sherrington
A week ago I trained a lady who was completely intimidated. Each time I asked her to do an exercise she would look around and tell me she felt silly, and that everyone would know she didn’t know what she was doing. Funny thing is many people who have been working out for years have no idea how to workout.
are so many little, but very important things to remember when exercising. I see lots of hardcore exercisers making big mistakes. And most of them won’t listen to anything I have to say. They feel they know better.
The bad part is these people make these mistakes and other newer exercisers are watching them and copying their mistakes. With this in mind I’ve complied a simple dos and don’ts list of the gym which might just get some of those hardcore trainers doing something right for a change.
Do choose the proper weight. More weight is not necessarily better even if you’re trying to get bigger. It’s how you use the weight. Doing the exercise properly, with slow and controlled movement will work the muscle better and cause more muscle growth.
Do take 2 to 3 seconds to lift the weight, and another 1 to 3 to lower the weight. You’re not in a race, and you’re muscle will get a better workout if you control the speed. Plus you’ll us less weight and get a better workout, while not putting so much pressure on your joints.
Do maintain good posture. Having your spine in the correct position is important so you don’t get hurt. You don’t want your back arched, or rounded. Keep it straight. Ask a trainer to show you how to put your spin in a netural aligment.
Do take into consideration your health. If you have a pre-existing condition talk to your doctor before you start a program.
Do warm-up. Jumping right into things will get you hurt in no time. You should try to get in five to 10 minutes of aerobic activity before you start lifting weights. Try a brisk walk on the treadmill or ride a bike. You’ll have a better workout if you do.
Do stretch. It’s good to stretch your muscles before you start exercising, but don’t forget to stretch during and after the workout as well. A simple stretch of the muscle you’re working after each exercise will make the muscle fell better, and keep you healthy.
Don’t ever hold your breath when performing any exercise. This will spike your blood pressure and make you feel lightheaded, which could cause you to faint. Breath out on each contraction and in when you are lowering the weight back to the start point. If you can’t breathe through the exercise, you’re doing too much weight.
Don’t lift weights every day. You’ll see better results if you give your muscles a rest. The time you grow and get in better shape is at home with your feet up watching TV or sleeping. Your muscles need at least 24 hours to recover from weight training.
And the last one, do talk to a professional when you’re starting an exercise program. Get it right the first time and practice good form. That way, when people watch you, they’ll copy it the right way.
