Are you exercising regularly, yet not seeing the results you want? Or getting sidelined by pulled
muscles and other injuries? Feeling tempted to drop out because you're so bored?
Don't give up your fitness program just yet. Maybe the problem isn't the exercise itself but the
way you're exercising.
Doing the ‘Gym slouch’ – We see many people in the gym leaning on equipment. We call it 'gym
slouch': They're on the Stairmaster, elliptical cross trainer, or treadmill, leaning over, and
hanging on for dear life. When your back is rounded, your spine doesn't get enough support. So
stand erect when you're working out on one of these machines.
Getting a grip. Holding on too tightly to the cardio equipment lets you ‘cheat’ and keeps you
from moving your arms, which is essential to boost your heart rate and burn extra calories.
Instead of gripping, just rest your fingers, from your index finger to the pinkie, on the bars. As
you get more comfortable, drop a finger. Eventually, you may have just the index fingers resting
there for security.
Resistance training for ‘Fat burn’: . Many people think they need only a cardiovascular exercise
program. We begin losing muscle at age 30.Strength training builds muscles, which increases
metabolism and burns fat as well as calories.
Strength-Training Slipups: Doing weight-lifting repetitions too fast raises your blood pressure
and increases your risk for joint injury. It also compromises your results.The safest way to use
strength machines or dumbbells is: in lifting phase, exhale for two counts and hold briefly at the
top of the contraction, then return as you inhale for four counts. Always exhale during the
hardest part of the work.
Are you doing your Ab crunches right? Many people do crunches or abdominal machine
workouts without ever toning their abdomens. The problem is that they're using the upper torso,
neck, and head to do the work. The contraction should be from the ribcage to the hip bone. Put
your mind into the muscles that are working, and keep all the other muscles quiet.
Doing lackluster lat pull-downs. On this machine, you're seated with a bar overhead. Some
people stick their heads forward and pull the bar down behind their heads. But doing it this way
could injure your spine or neck — and your back won't get that coveted "V" look. Instead, pull the
bar down in front of your shoulders and chest.
Using maladjusted machines: Weight machines are made for people of all shapes and sizes.
You must adjust them to fit if you want to get results and avoid injury.
For example, using an improperly set leg-extension machine puts stress on your knees. Another