MAKE YOUR WORKOUT WORTH IT!!

 

Making your workouts worth it.

 

I spend a fair amount of time in the gym. During my own training sessions, and sometimes when I am with clients my eye wanders to people engaging in exercises and workouts that are a complete waste of time. I have compiled a list of workout mistakes that may be hindering reaching the goal of your time spent in the gym.

 

Quality of the workout
Making a trip to the gym part of your routine already sets you ahead of people who don't bother to attend at all, or does it? I see way to many magazine-reading runners, people lifting weights lighter than their blackberry and people who are simply too intimidated by machines to do more than wander aimlessly around them (I guess it's cardio…). Being on cruise control in a gym will not get you anywhere.
Tips: Come to the gym with a workout plan. Ask someone who knows. Push yourself beyond your comfort zone. Exercising with a purpose will mean results.

 

Lying to yourself
Unfortunately, the "calories burned" function  on the cardio machines is not accurate. Most times, it is quite generous to the user and leaves people mistakenly thinking that they have expended more energy doing their steady-state cardio than actual fact. Overestimating how many calories you have burned during a workout leads to frustration in lack of results.
Tips: Track the exercise you do, vary the exercise performed in terms of type and intensity. An even bigger lie you may catch yourself in is denying the amount and types of foods you eat. Labels and marketing may lead you to believe a food is a healthy option, however reading the nutritional label will reveal the truth behind the good. Be honest with yourself, are you eating proper portions? Are you eating out of boredome?
Tips: food journal, preparing meals for the next day, getting rid of tempting high sugar, fat-ladden foods.

 

Being on repeat in the gym

Changes in your body are a result of adaptation. Adaptation is a result of the body having the change itself due to a new stressor. If you do the same workout, same repetitions, same amount of weight your body will plateau and no gains will occur.  
Tips: change your workouts daily, allow time to recover. Incorporate cardiovascular, strength and flexibility training.

 

Incorrect form!
            This gets me so worked up! Form MATTERS! I stress with my clients proper     form, especially when we first begin working together. Your body wants to be efficient and conserve energy, so will try to find the easiest possible way to lift a load, or overcome resistance. It will recruit the strongest muscle groups in order to do to. Poor form means you are not accutely targeting the intended muscle group, and are putting yourself at risk for injuries, pain and soreness.
Tips: workout with a trainer, who will demonstrate, observe and correct your technique.

Alli Cain, B.A.Kin, C.K.
Personal Trainer
www.ACAINtraining.com
905-806-7198