Working Out the Wrong Way?

You've vowed to get in shape. You sign up at a gym, ready to burn calories and pump iron, while you fantasize that a better-looking body is just workouts away, right?

Well, it's a good start. You're motivated. However, if you're just beginning a new workout program, watch out that you don't fall prey to workout mistakes that fitness professionals see across the country. These mistakes can mean the difference between an effective and an ineffective workout. They can also, if you're not careful, lead to strain and injury, according to the American Council on Exercise (ACE).

People often set unrealistic goals. They try to make up for how inactive they were, and it can end up being too much, too soon.

People expect dramatic results, and they get disappointed. They expect the 30 pounds they put on over a period of years to come off overnight, and that doesn't happen. Because of their unrealistic goals, people risk injury or burnout and sometimes give up their workout program entirely.

ACE, the largest nonprofit fitness certifying organization in the world, asked ACE-certified fitness professionals across the country to give their take on the worst mistakes they see people making in the gym. Here are some of the ACE's worst workout mistakes:

1. Lifting too much weight. The best way to guarantee yourself an injury is to try to lift more weight than your muscles can handle. Gradual, progressive resistance is a far more effective - and safe - way to increase muscle strength.

   People think the faster they go, the more benefit they get. That may be okay for cardiovascular work. But when it comes to strength, usually the slower you go, the more benefit you get.

2. Not warming up prior to aerobic activity. Muscles need time to adjust to the new demands aerobic activity places on them. Rather than hitting the treadmill running, for example, take a few minutes to walk, build up to a light jog, and then hit your stride.

3. Not cooling down after any type of workout. Too many people stop their workouts and head straight to the showers. Instead, take a few minutes to lower your heart rate and stretch your muscles.

4. Exercising too intensely. This is the main vice of the weekend warrior, the person who tries to fit a week's worth of exercise into a Saturday afternoon.

   For weight loss, it's better to sustain a moderate workout for longer periods of time than to exercise intensely for only a few minutes.

5. Not drinking enough water. Unless you're exercising for more than 2 hours per day, water can fill all your fluid needs.

6. Leaning heavily on the stairstepper. What's the point of cranking the machine up to the highest level if you're just going to support your weight on the side rails? It's much more effective - not to mention easier on your wrists and elbows - to lower the intensity to the point where you can maintain good posture while lightly resting your hands on the rails for balance.

7. Not exercising intensely enough. You want results, but how hard are you willing to work to get them? While it's true you don't want to overdo it, you should exercise intensely enough to work up a light sweat, get your heart beating up into that that training zone, and feel a sense of satisfaction that you completed your workout.

   The idea of strength training is to make the muscle fail to reach a point where you're saying I can't do this anymore, to where it's hurting or burning. That's where the "feel the burn" motto came from.

8. Jerking while lifting weights. This goes along with number 2 - lifting too much weight. The most effective way to train is to control the weight, not the other way around. When you have to jerk the weight, you're likely jerking other muscles as well. This is can lead to strain and injury, with the muscles of the back being particularly vulnerable.

9. Consuming energy bars and sports drinks during moderate workouts. Most agree that unless you're working out for longer than two hours per day, you really don't need to supplement with high-energy bars and drinks. High energy is often a code word for high calorie, which is the last thing you need if you're trying to lose weight.

It's also important to warm up before you exercise. When you warm up your body, you increase blood flow and get your muscles and joints ready to exercise. Once you have warmed up, you can complete stretching exercises that will prepare your whole body and specifically, the muscles that will be used while you are actively exercising.

People often pick some exercise or fitness program because it's "in" and others are doing it. Pick something you love. Find something you're passionate about. If exercise isn't fun, you won't stick with it.

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External Source American Council on Exercise (ACE)

This article was reviewed and updated June 2007.

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