Not keeping yourself hydrated... Explanation: Plenty of
fluids before and during the workout is a necessity. While you are exercising,
body fluids get exhausted and have to be replenished for the body to perform at
its optimum level. Failure to hydrate yourself can lead to feeling fatigued,
and may result in cramping. This is not all, sometimes it may even make you
feel giddy and may lead to sudden muscle failure while lifting weights. Mistake
#5: Practicing wrong technique... Explanation: Following a poor form of
exercise not only slows down your results, but also results in torn muscles,
tendons and can give rise to severe back problems. Arching your back while doing
bench presses, doing a deadlift with a rounded back and bending too far and
forward while performing squats, are few of the common errors most people make
while performing these respective exercises. Mistake #6: Lifting too much
weight too fast... Explanation: Remember, sometimes more is not always better.
To avoid injuries use of correct weights is very essential.
An appropriate
weight can be defined as one that allows controlled speed for the number of
reps, without interrupting the technique. Using the correct weight can keep
potential injuries, pain and soreness of muscles away. Moreover, a gradual
increase in weights is a far more effective and safe way to increase muscle
strength. Mistake #7: Not concentrating on your breathing technique... Explanation:
Did you know the main essence of any form of exercise is concentrating on your
breathing technique? People tend to take breathing for granted, however
synchronize your breathing according to the form of exercise. This will not
only feed your muscles fresh oxygen each time but also allow you to keep up to
your intensity of workout. Consult your personal trainer or coach to learn the
proper breathing technique during a workout. Mistake #8: Wander aimlessly...
Explanation: Most people hit the gym out of compulsion and not out of choice.
These people walk leisurely on the treadmill, lift weights that are so light
that they don't break a sweat, take long breaks and aimlessly wander in and
around the gym. If you want serious results, you should perform serious
exercise. Once you start exercising with a real purpose you are sure to get the
results you're working for. Mistake #9: Not stretching... Explanation: To allow
a proper range of motion around the joints, it is important that everyone
exercising should spend sometime flexing their muscles and stretching.
Neglecting this part of your workout will inevitably lead to pain in your back,
shoulders and neck. Stretching also increases flexibility, elasticity, and
reaffirms comfortable muscle tone. Mistake #10: Following a monotonous exercise
regime... Explanation: The very reason most people avoid going to the gym is
due to monotonous exercise regime. One can get bored by following the same
workout regime every day and there is nothing wrong with it. However, you cannot
quit exercising just because it is boring. Chalk out a workout regime that
excites you, or rather, motivates you to exercise.
Include running, dancing,
hiking, and cycling in your workout plan. You will not get bored, and give your
best. If you are knowingly or unknowingly committing any of these mistakes,
make sure you rectify them before it is too late. Another important aspect is
to monitor your diet while working out. A combination of a perfect diet plan
and workout regime can give you amazing results! A perfect body is what we all
dream of. To turn this dream into a reality, we are always ready to put in that
extra effort. If you are someone who has made up his mind to get that perfect
body, your next step would be to decide on your workout routine. Any workout
target is not achieved by simply indulging into exercises one after the other.
Whether you want to gain muscle mass or maintain your body weight, it is
essential that you have a fixed routine for exercising. It is very important to
give rest to your muscles after an exhaustive workout session. It takes around
one week to ten days for full recovery of muscles after workout. Intermittent
resting helps the exhausted muscles in rebuilding and regaining their lost
energy.
This type of schedule with intermittent resting days is known as on and
off workout schedule wherein, workout sessions are scheduled on "on"
days and rest is taken on "off" days. It is up to a person to decide
how many "on" and "off" days he wants in a week. Read the
following paragraphs to learn a few tips to plan an on and off workout
schedule. Tips for Planning an On and Off Workout Schedule Once you have
decided to plan out your workout schedule, pick up a notepad and make your own
journal. Always carry this journal to the gym to make a note of everything.
Decide what you want to achieve through workout, and the areas you need to
concentrate on, in order to achieve your goal. Plan your week with adequate
"on" and "off" days. Make a note in your journal, about the
muscles you will work on. It is important to decide whether you will go for a
complete body workout, specific muscle groups, or complementary muscles.
Complementary muscles include back and biceps, arms and shoulders, etc.
If you
are a beginner, you can combine muscle groups for specific days so that you get
more number of resting days in between the workout sessions. Now make a
schedule of your workout sessions by deciding the amount of time and the number
of days you can invest in it. Divide the number of days between the muscle
groups you have decided to work on. Decide the number of sets of every exercise
you will perform in each session. The sets will depend on your overall goal.
Suppose, if you want to gain muscle weight, you can use more weights in
multiple sets with less repetitions. If your goal is to tone your body muscles,
go for less number of sets but with more repetitions. Choose between free-hand
exercising and equipment. Free weights give you freedom of movement, but you
may need someone to help you out when using heavy weights for exercising.
Equipment provide you with limited movement and are easy to use. Decide on the
various exercises you will perform during your workout session.
Make a note of
them and workout accordingly. At the beginning of every week, set your goals so
that you know the area you need to concentrate on. This will help you in
getting a clear picture about your workout achievement at the end of the week.
Treat your workout sessions as important appointments so that you don't get
lazy and miss your workout schedule. You can also make a workout calendar to
monitor your schedule. Place the calendar in a place where you can see it very
often. A wall, fridge door, or office cubicle would be a nice place to put up
your calendar. Having a workout calendar in place will boost your mind towards
achieving your goal.
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