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Healthy You Archives |
Staying Fit
Mistakes to Avoid at the GymGet the most from your workout Whether you’re an iPod-toting 20-something with plenty of confidence or an overweight grandparent nervous about keeping up, it’s easy to make mistakes in the gym that keep you from getting the most from your workout. Here are some do’s and dont's from exercise physiologist Diana Wentling of Lehigh Valley Hospital and Health Network, and fitness trainer Carole Hebrew of Lehigh Valley 24/7 Racquet and Fitness Clubs.Don't shortchange your workout.Do: Include all three key components of fitness: aerobic conditioning (the kind that raises your heart rate), strength training (using weights or another type of resistance) and flexibility (stretching). “Stretch after the warm-up and again at the end,” Wentling says.Don't exercise hungry or thirsty.Do: Eat a couple of hours beforehand so you’re fueled with energy-producing carbohydrates. Drink a glass or two of water and bring a water bottle with you to prevent dehydration.Don't wing it.Do: Meet with a fitness specialist to assess your physical condition and help you set realistic goals. “It’s important to have a structured schedule to follow,” Wentling says, “and an overview of the equipment so you know how to use it properly.”Don't hold your breath.Do: Be careful to exhale with exertion (for example, while you’re coming up into a sit-up). Holding your breath can raise your heart rate and blood pressure.Don't skip the warm-up.Do: Jog, bike or do any other light aerobic activity for 5-10 minutes to get the blood flowing. “This helps increase your heart rate and warm up your muscles,” Wentling saysDon't ignore your form.Do: Make each move slow and controlled, and take the full count. That’s how to reap the most benefits.Don't get in a rut.Do: Have regular updates with your trainer and try different machines or fitness classes to keep yourself challenged.Don't overtrain.Do: Give your muscles a rest day between strength workouts, and be careful not to lift too much weight or push yourself more than 30-60 minutes a day. You'll reduce your risk for exhaustion and injury.Don't socialize.Do: Focus on the task at hand. “You should be fully present in your workout,” Hebrew says. If you need to talk, do it between sets.
Want to Know Moreabout setting individual fitness goals and stretching properly? To work with our exercise physiologists at Lehigh Valley Hospital—Muhlenberg Fitness Center or for a list of basic stretching exercises, click here This page last updated 2/12/08 04:08 PM
ARTICLE TOOLS:
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 May June 2006 Eating Healthy
Staying Fit
Caring for Mind and Body
Just for Women
Just for Men
Raising a Family
Heart of Healthy You
Protecting Your Health
Coping with Illness
Aging Well
Keeping Up to Date
Weight Control
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