Work Out Traps: A Few Tips So you Don’t Fall In One!
Break out of the fitness trap, and don’t be like the others stuck in the same routine, and the same body. You see the same person, at the same time on the same treadmill or weight machine, doing the same routine. But, do they look any different? You say to yourself, “is that me?” Here are a few tips to avoid falling into the same work out trap and get the results you desire.
1. More is Not Always Better
Lifting too much weight can compromise the alignment of your spine and may cause muscle and ligament injuries. Heavier is not necessarily better. Watch your form and avoid swinging weigths or overloading the cables. For example, although very popular the lat pulldown machine can be very dangerous if one loads up with too much weight. Maintain a controlled movement and pace, and avoid the rocking back and forth movement that tends to come with too much momentum. Keep your spine properly aligned and stay in control on the way down.
2. Where’s the Beach? There’s more to train than just the bicep!
Most people love to train the bicep muscles, because it tends to respond to training rather quickly. I think of the muscle man at the beach who, says, “ladies, the beach is that way,” while he flexes his bicep muscle and the girls swoon. Have you noticed that when you’re at the gym, everyone’s doing a bicep curl. People love to look in the mirror and flex their guns. Yeah, it looks great, but it’s the smallest upper body muscle, so don’t forget your legs, your back, shoulders and abs too! Balance your workout for total body conditioning.
3. Where’s my six pack? I always tell my clients, if you want to lose in the middle you must ,you must, do cardio a little..okay way more cardio. Your six pack is waiting for you, but until you get that heart rate up to boost your metabolism, good luck. It’s not to say if you did 500 crunches a day you may start to see some defintion, but all fitness specialists agree that even if you include some resistance training too, you won’t see much until you lose the fat first. So don’t groan and moan about cardio, find something you enjoy. Punching a boxing bag is fun, jumping rope is awesome too. Be careful again not get stuck in the same cardio routine as well. Call me and I’ll help you develop a cardio plan to help you burn.
4. Machine Monkeys These are the ones all hunched over hanging over a treadmill, or stationery bike with a death grip on the handlebars. First, make sure your posture is straight up, and shoulders back. If the speed is to high, or elevation too challenging, bring it down as not compromise good form. You know you are going to fast on the treadmill if you must hold onto the rails. I like Elliptical machines because you can’t really just hang there. Don’t cheat yourself from a great effective workout.
5. Stay Out of the Trap for Good
We all enjoy doing what is easy, and that’s how bad habits take shape. If it wasn’t a little challenging, then everyone would be in tip top shape. Working out should be fun and different. Some people do like routine, but I promise your body doesn’t. It’s important to mix it up so you get the results you want. Go to the beach and have an outdoor workout. If you like the gym, go for a run down the street instead of the treadmill. Grab your board, get some paddling in and a few waves, then finish with a weight workout. This is my favorite thing to do, for I feel pumped and warmed up!
I like to really mix it up for my clients. I always make the workouts fun, safe and challenging, while getting the results they desire. I hope this article was helpful and informative.
Make changes today so your body makes changes tomorrow. Please call me if I can help you develop a program so you and your body doesn’t fall into the workout trap! It’s time to maybe try something new and have some fun!
Aloha and in good health, Suzie Cooney, CPT