Asked by the American Council on Exercise to submit the “Top 10 mistakes people make in the gym,” 3,000 certified fitness professionals came up with the following blunders.
– Not enough stretching. Stretch immediately after aerobic activity while muscles are warm and pliable.
– Lifting too much weight. Gradual, progressive resistance is far more effective and safer.
– Not warming up before activity. Muscles need time to adjust to the demands of aerobic activity.
– Start slowly and gradually increase intensity.
– Not cooling down after workout. Take a few minutes to lower your heart rate and stretch.
– Exercising too intensely. It’s more effective to sustain a moderate workout for longer periods.
– Leaning heavily on a stair-stepper. Lower the intensity to the point you can maintain good posture.
– Not drinking enough water. Don’t wait until you’re thirsty.
– Not exercising intensely enough. Work up a light sweat and get your heart beating in your training zone.
– Jerking while lifting weights. Jerking can lead to strain and injury.
– Consuming energy bars and sports drinks during moderate workouts.
– Unless you’re working out for longer than two hours per day, you don’t need the extra calories.
