Top Ten Exercising Mistakes

Author: Eric Knight, CPT(Canfit Pro), H. Ba. Kin
1. Lifting Too Much Weight
Remember that you are here to workout your body, not your ego. Try to be in control of the weight rather than using momentum. When it comes to exercise, it's quality not quantity that counts.

2. Leaning Heavily on the StairSteppers
Leaning on the Stairsteppers is hard on both the wrists and back. By leaning on the Stairsteppers, you are decreasing the actual amount of calories burned by up to 35 %. Lower the intensity to a point that you can stand upright without having to lean on the handrails. As well, use strides rather than small baby steps. This ensures that you are using more muscle fibers.

3. Not Stretching
Stretching helps prepare the muscles for the workout ahead or as a warm-down from a workout. It helps increase range of motion and decrease chances of injury. By including stretching into your resistance training, strength can be increase up to 20%.

4. Not Warming Up Properly
Muscles need time to adjust to new demands. During aerobic activity, your heart rate can jump to almost 100 beats per minute more than when you started. Just as you would warm-up a car in the wintertime before a long drive, you must warm-up your body for the workout that lies ahead.

5. Skipping Breakfast
Breakfast IS the most important meal of the day. By eating in the morning, you are providing your body with energy to utilize throughout the day. As well, it gets your metabolism started.

6. Not Consuming Enough Calories
You may think that if you are exercising a lot and not taking in many calories, that you w

will inevitably lose weight. Not a healthy thought. Calories are needed for energy. Without sufficient caloric intake, your body goes into starvation mode and holds on to all the calories rather than burning them. If you don't consume enough calories your body will shut down.

7. Not Drinking Enough Water
During exercise, you can lose up to 2 pounds in body weight. So drink up! If you wait until your thirsty before drinking, you're already dehydrated. When dehydrated, your muscle nerves don't contract as fast or have the capability to work as hard. Keep a bottle of water with you throughout the day and during exercise.

8. Consuming Energy Bars and Sports Drinks during Moderate Workouts
Unless you are working out for longer than two hours, you don't need to the help of energy bars or sports drink. Remember that some of these are also high in calories.

9. Waiting Too Long in between Sets
Unless you are aiming for strength and are doing sets of 4-6 reps, there is no need to be resting in between sets for 5 minutes. Aim for 1-2 minutes. It will help keep the heart rate up and help burn more calories.

10. Doing the Same Workout for Too Long
Your body needs new challenges and stimulus in order to grow and develop. By keeping the same routine for too long, your body will adapt and become bored with the routine. As well, your body will be susceptible to injury from repetitive strain. Try to alternate your routine every 8 weeks to give it new stimuli.

Some of the ideas taken from ACE (American Council on Exercise)