Tips for Mistake-Proof Workouts

By Debbie Hickey, B.A. CPT/LWMC ACE, Wellness Coach
eDiets Contributor

Lack of Goal Setting -- Those who fail to plan, plan to fail. If you go to the gym with no plan in mind, you are less likely to achieve success. Precious time is wasted standing around trying to decide which equipment to use and what exercises to do. Rest periods become very long also.

Look your best by getting in shape. eDiets has 24 different programs that can help. Pick one that best suits your preferences and needs by joining eDiets.

The tendency in this case is also to socialize more. Wear a headset and keep your mind focused on your workout. Feel free to talk all you want after your workout or as you are leaving the gym.

Know what you want to accomplish before you step foot into the gym for each and every workout. This will cut down the amount of time you spend working out, because you waste less time when you are focused.

Arrive at the gym with a pre-planned workout. The eDiets fitness plan is your key to success. Recording your workouts keeps you progressing toward your goals. This will help you stay focused and make you feel good about accomplishing your goals.

The Stairmaster Slump -- Leaning forward or slumping on the Stairmaster can compromise your lower back and make the workout ineffective. Another incorrect way to work out on the Stairmaster is to step only on the tip of your toes the whole time.

It's best to get variety in the way you step -- place your whole foot on the steps and take large steps, do little ones, go fast or go slow while staying upright.

Incorrect Biceps Curls -- Biceps curls are often done incorrectly. The tendency is to use momentum by swinging the elbows forward. If you aren't positioned properly, you could end up injuring yourself or pulling a muscle. Your upper arms should hang down directly from your shoulders, with your elbows directly underneath your shoulders in a fixed position. Move the weight by contracting the biceps muscles to move the forearms only.

Your joints should be at a 90-degree angle for safety. Take the dumbbell chest press as an example. Lying on a flat bench, your shoulders and elbows should be at 90-degree angles with the upper arm. If your upper arm is not parallel to the floor, your elbows can’t be at a 90-degree angle. This puts greater strain on your shoulders to push the weight up and can cause injury.

Incorrect Settings on Gym Machines -- Many people hop onto a gym machine and begin exercising without taking the time to change any of the settings, including the resistance. As a result, a 5'3" woman might be using the settings for a 6'2" man -- increasing her risk of injury.

The 90-degree angle rule applies here as well. You should sit comfortably in the machine with your body at 90-degree angles: a 90-degree angle at your hips AND a 90-degree angle at your knees. This means your joints are at their most stable and efficient position, so that you can best take advantage of what the exercise has to offer.

You may find it challenging in some machines to follow the 90-degree rule because of a controlled range of motion. Do the best you can. If you are unsure about any of the machines in your gym, don’t hesitate to ask a staff member for assistance.

Incorrect Breathing -- Keeping your breathing steady will constantly nourish your body with oxygenated air. Exhale on the working phase, which is typically (but not always) the lifting motion. Inhale while returning to the starting position. Never hold your breath. An easy way to remember how to breathe is to exhale on the exertion. Breathe in through the nose and out through the mouth.

Pulling on Your Head/Neck While Doing Crunches -- Rather than placing your hands behind your head, cross your arms across your chest. Concentrate on contracting the abdominals toward your spine (think about pulling your belly button toward the floor) -- exhaling as you crunch. Keep your chin toward the ceiling. Inhale as you return to the starting position. This is not a big range of motion.

Poor (or no!) Stretching -- The goal of a post-workout stretch is to relax your muscles to help prevent injuries. Proper stretching can also help relieve chronic pain and discomfort. If you don't stretch, some muscles get tight while others may get over-stretched and weak. This can lead to pain, misalignment and compensations in your walk.

Make sure you have cooled down from your cardio workout prior to stretching. Placing your head below your heart before your heart rate and breathing slow down and return to a more normal level can cause nausea, dizziness and possibly fainting. A good rule of thumb is to make sure your heart rate is below 100 beats per minute before stretching.

Breathe slowly and rhythmically while holding the stretch. Don't hold your breath, strain or push a muscle too far. Avoid ballistic or bouncy type stretching. It can increase your chances of injury and tear muscle tissue, ligaments or tendons.

Dehydration -- By the time you feel thirsty, you are already dehydrated. Generally speaking, to determine the amount of water you should consume each day, divide your current body weight in half. For example, if you weigh 150 pounds, you should consume approximately 75 ounces of water daily.

Drink water throughout the day, including before, during and after your workouts. I can’t over-emphasize the importance of drinking plenty of water in the 1/2 hour to hour after exercise. Remember to consume at most a cup or two at a time, because that allows more of the water to move from the bloodstream into the cells. Drinking four cups at once causes the blood level to rise so rapidly the kidneys will filter out more than they will with small doses.

Incorporating these tips and suggestions into your workout regimen will maximize results and help you achieve your health and fitness goals. Don't waste your time -- work out right with eDiets!

Debbie has helped clients from all walks of life achieve a healthier lifestyle. She received her Bachelor's Degree from Rutgers College in New Jersey and is an ACE-certified Personal Trainer and Lifestyle & Weight Management Consultant. Debbie has managed and directed programming for fitness centers in New Jersey.