We spoke to Lifetime's DietTribe trainer Jessie Pavelka about the ten most common mistakes people make in the gym.
1. Buying a membership and not using it
Gym memberships are expensive, and not using your membership to its fullest is just a waste of money. Figure out how many times per month you need to go to the gym to make the membership fee worth the cost, and try to stick to it.
2. Talking too much and socializing
The gym is a great place to meet people who are committed to a healthy lifestyle—but it's not a social club. When you're out on the gym floor, focus on your workout. Keep the socializing to a minimum and reserve it for when you're done with your workout.
3. Going through the motions
Repetitive workouts are boring and don't benefit your body the way you think they would. Mix it up every once in a while, take different classes and try different instructors.
4. Ignoring proper technique and form
A lot of people don't have the luxury of affording a trainer—but many gyms offer introductory training sessions as part of your sign-up benefits. Take advantage of that initial training session if only to get pointers on technique and to learn how the machines work.
5. Working out and eating whatever they want
Just because you're going to the gym and burning calories doesn't mean you can go home and stuff yourself after. Weight loss and even maintaining a healthy weight is all about a combination of diet and exercise.
6. Warming up and stretching
Women are great at this. You need to stretch and warm-up before every work out to avoid injury. A combination of dynamic stretches (arm circles, walking lunges, kicks) and static stretches (touching your toes, etc.) is the best way to get ready for a workout.
7. Standing around between sets
Take a moment to regain your breath and jump right back in. Don't waste time standing around and letting your muscles get cold.
8. Locking knees out on elliptical
Make sure you keep your knees bent the entire time to avoid injury.
9. Getting into a cardio rut
You body adapts to different types of exercises—you need to mix it up and try different types of cardio to get an effective workout.
10. Going to the gym every day
You don't want to over-exercise and fatigue your muscles. Going to the gym three times a week is great, no more than five. And not only that—get outside exercise. Going to the gym everyday leads to burnout—mix it up by riding your bike or going for a run. It's the best way to keep your body and mind active and engaged.
Do
Go to the gym 3 days a week
Go to the gym early in the day. It's a great way to start your day
Don't
Wear flip flops to the gym
Over-exercise. Your body needs rest.
Make the excuse that you don't have enough time. You need to make time for your health.
The finale of Lifetime's DietTribe airs this Friday, November 20th at 8 p.m.
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