Fitness mistakes you shouldn't be making
You may think that just because you are making it to the gym, you are doing all right. However, there are certain fitness mistakes that many people are doing that can be impeding their progress. When you become aware of these mistakes you can make changes that will improve your fitness routine and help you achieve your physical fitness goals. Here are some fitness mistakes that you shouldn't be making-
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- You turn up the volume while you are working out-No one can deny the power of music to get your heart pumping and the adrenalin running during a good workout. However, if your ears are ringing after working out with your music player, you may have the volume up to high. It is important to understand that the normal decibel range on MP3 players is between 65-120. If you constantly have your volume 85 or above you can cause hearing loss. The best way to tell if your music is to loud, is to have a friend stand next to you, while you have your player on. If your friend can hear your music, you need to turn down the volume. Experts advise that in order to protect your hearing, keep your volume at anywhere between 10-50% of the full volume. Some players even have a feature that allows you to lock in a volume range. If you can't do that, you may want to consider getting a pair of sound isolating headphones. They can help you to drawn out background noise, so that you can hear your music better.
- You don't lift weights-This fitness mistakes applies more to women who are often afraid they will end up looking over-muscled and bulky if they lift weights. The reality is that this is simply not true. Most women do not have the genetics needed to develop large and bulky muscles, especially from an hour workout a day, at the gym. The average woman does not produce the amount of testosterone needed to be able to bulk up from lifting weight. In addition, bodybuilders (both male and female) spend hours a day lifting, while it is rare that the everyday man or woman, can get to the gym more then an hour a day. Weight lifting should be thought of as a great way to tighten, tone and trim down on the body. Keep in mind that the goal when lifting weights is not to lose weight. In fact, sometimes the opposite is true. You may find that you actually gain a little, but you shouldn't panic. This happens because your newly developed muscles weigh more then the fat you are losing. In addition, muscle is more dense, so you may feel that you are filling out your clothes. The bottom line is that if you regularly lift, you will start to drop pounds. This is especially true for women. Keep in mind that you don't have to spend. Keep in mind that you don't have to spend a lot of time lifting weights to get the benefits. Fitness experts recommend that you spend about 30 minutes, 2-3 days a week. The days you lift should be nonconsecutive as well. This will help to produce better muscle tone and endurance.
- You do all your cardio on the bike or elliptical machine-While you can get a great cardio workout using these machines, there is one important component that is missing. Weight bearing exercise is essential for both men and women. In order to get the most effective cardio, you need to switch around, from the bike and the elliptical machine, to the treadmill and stairs. This way your bones and muscles will be reaping the benefits of your cardio workout, as well as your heart and lungs.
