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 Tips for a Better and Safer Fitness Center Workout
Want to reduce your risk for injury and benefit more from your fitness center workout? The American Council on Exercise suggests tips when working out: A short workout is better than none. If you don’t have a full hour to exercise, don’t skip your workout. Research shows that even 10 minutes of exercise can provide important health benefits. Balance your strength-training programs. Most people tend to focus on certain muscles, such s the abdominals or biceps, because they have a great impact on appearance or it is where they feel strongest. But to achieve a strong, balanced body, you have to train all the major muscle groups. Use good form. Bad form can lead to injury. For example, allowing the knee to extend beyond the toes during a lunge or squat can put undue stress on the knee, and using momentum to life heavy weights or not exercising through a full range of motion will produce less-than-optimal results. Progress wisely. Exercising too much, too hard, or too often is a common mistake by many fitness enthusiasts. Rest and gradual progression are important components of a safe and effective exercise program. Add variety. Too many people find a routine or physical activity they like—and then never change it. Unchanging workouts can lead to boredom, plateaus, and worse case, can lead to injury or burnout. Adjust machines to your body size. Using improperly adjusted machines will lead to less-than-optimal results and increase your risk of injury. Focus on your workout. Being “mindful” when you work out is very important. Reading or watching TV can adversely affect the quality of your work out and slow you down. Cool down after your workout. After your workout, don’t head straight to the shower. Take a few minutes to lower your heart rate and stretch your muscles. This improves flexibility and helps prepare your body for your next workout. Practice fitness center etiquette. Always be considerate of other exercisers. Examples include moving quickly to the next machine when you are done, moving to another area to talk on your cell phone, and wiping your sweat from machines. Set realistic goals. The key is to establish a training goal that is specific and appropriate for your fitness and skill levels—a bit challenging but not overly difficult. Source: American Council on Exercise, www.acefitness.org. More: |
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