Are You Cheating Yourself Out of a Great Workout? - All the hard work and sweat you put into your workouts… but are you really getting the full benefit from your exercises? Here are some tips on how to stop cheating yourself in the gym to get the results you want. The Hang Glider The stair master, elliptical, incline treadmill… all great cardio workouts to get your heart pumping and your body burning lots of kcals. But if you’ve got a death grip on the side bars while you are climbing your way to the top, you may not be doing your body much good. Studies show that holding on to the handle bars while performing these cardio workouts may decrease your caloric expenditure by up to 50%. In a month’s time this can mean the difference of a pound or two on the scale. Break free from your cardio clutch! Doing so will also force you to engage your core, adding a little bonus for your abs. If you cannot perform the workout without the grip, bring the resistance down until you can. Having to hold on is a sign that you’ve set the level too high. Don’t get discouraged if the incline isn’t as steep, or you aren’t reaching 100 steps a minute anymore; look at it as a challenge to work your way back up while burning 100% of the calories along the way. The Social Butterfly If you tend to work your jaw muscles more than your biceps while in the gym, this tip is for you. Sure, the gym is a great place to meet new people with similar interests, bump into neighbors and good friends, but if all you end up doing is talking about your fitness routine, you could leave the gym without even breaking a sweat. Try setting a goal before getting to the gym. For example “I am going to burn 400 calories or more within the hour that I am there.” Make sure you goal is specific and has a time limit. Then set your heart rate monitor as soon as you step in the door and get going!, You will now be less likely to spend time chatting with an old friend in fear of it hurting your chances of achieving your goal. With a game plan in mind, you will get the work done, and save the talking for later. The Momentum Man We have all seen them in the gym, using extreme amounts of weight with horrific form. This person seems to care more about the number on the dumbbell than about proper execution. During a bench press their back is arched off the bench and the bar bounces off their chest into the next rep. Not only is this person not targeting the muscles properly, but there is great risk in injury, especially to the lower back. Form is one of the most important things to understand when working out. When performing a bench press, always keep your back on the bench by drawing in the navel and squeezing your glutes together. This will engage your erector spinae muscles supporting your spine and will help hold your pelvis in a neutral position. If you have questions about form, never hesitate to ask. A fellow lifter may have some tips, and it’s always a good idea to consult with a personal trainer. The Avoider If you are someone who likes to jump-to-it when you get to the gym without warming up first, and find yourself heading straight for the door after the last second of your aerobics class while the others stay for the cool down…you my be saving some time, but could be doing your body more harm. Think of your muscles as rubber bands, when they are cold they are not as pliable and easily stretched, or function properly. 5-10 minutes in the beginning of every workout of moderate intensity cardio will help to raise your core temperature and lower your risk of injury. The importance of the cool down is to lower your heart rate, preventing dizziness, fainting and post workout soreness. Altogether this extra 10-15 minutes in the gym is worth every second and will make sure to keep your body healthy and ready for the next workout. If you put in the effort to make it to the gym, which is half the battle, why not squeeze every last drop of benefit out of it?!
