Common Gym Mistakes

Common Gym Mistakes

Using a variety of equipment at the gym is a fantastic way to build and tone different muscle groups, as well as getting some aerobic exercise too. However, there are several commonly-made mistakes that can leave you feeling the worse for wear after an exercise session, potentially causing injury. So, whether you're a first-time gym beginner or an experienced fitness fanatic, it's worth bearing in mind the following gym mistakes to ensure you get the best workout possible and avoid any unnecessary aches and pains.

Not warming up

Before exercising at the gym, it's important to warm up and stretch your muscles. Stretching increases flexibility, helps to prevent injuries, and will leave you feeling less sore after a workout. Many gym-goers neglect to warm up before a session, or don't spend enough time doing so, which can put them at risk of an injury.

Solution: Get to the gym slightly earlier than usual and make sure you spend a sufficient amount of time warming up your muscles. Get your heart pumping by going for a short, brisk jog on a treadmill, and by doing reps of knee lifts and squats. Next, work on stretching different muscle groups: quad and hamstring stretches and lunges will prepare muscles in your legs, while triceps and chest stretches will get your upper body ready for exercise.

Going OTT on cardio workouts

Working up a sweat with cardio exercises at the gym can make us feel like we’re doing our body good, though this may not always be the case. Setting the resistance too high on equipment like the elliptical machine can make the user over-do it, resulting in an incorrect body position and potentially in injury. Equally, spending a long time on the treadmill can mean we leave the gym feeling exhausted without having achieved a full-body workout.

Solution: Ask for help from an LA fitness personal trainer, who can advise you on which machine settings are appropriate for you, based on your level of physical fitness and experience. Mix up your workout by switching between different types of cardio machines, rather than labouring too long on one particular machine - it's been proven that shorter sprints of intense exercise, with intervals (or 'recovery phases') of less intense exercise are more efficient at burning calories than prolonged periods of exercise at a steady pace. So, for example, try 5 minutes at a fast run on the treadmill, followed by 2 minutes of jogging, then switch to the rowing machine and try a similar pacing technique for a more rounded, full-body workout.

 

Incorrect footwear

Your choice of footwear can make a huge difference to your workout, and wearing the wrong trainers can leave you with anything from a painful blister to a sprained ankle. Conventional 'fashion' trainers typically won't provide the right level of support and comfort, so it's important to invest in high-quality training shoes.

Solution: Look for trainers with flexible, cushioned soles that will provide effective shock absorption, especially if you spend lots of gym time on the treadmill - this will minimise the impact on your joints. When shopping for trainers, don't stick rigidly to your shoe size, as sizes by different brands will all come up slightly different, especially if you go for trainers with a thick insole. So, go with what feels right, rather than the size on the box - and bear in mind that feet tend to swell slightly when hot, so err on the side of a roomy fit, rather than a tight one.