SPRINGER: Avoid sins of the gym

If you have been exercising regularly since the beginning of the year, you should be seeing or feeling the difference. Many times those who frequently exercise can be working against attaining their goal by making minor mistakes. See if you are guilty of any of these gym sins and change your habits now.

Working out too frequently. We have all seen those certain people at the gym who seem to always be there and never go home. Working out too much is almost as detrimental as not working out at all. Muscles need time to rest and recuperate. Lifting the same muscle groups every day will not promote hypertrophy. In fact, a muscle that is worked to fatigue every day would actually atrophy after a while as it would not be able to repair itself. Spread out your workouts so that your muscles have at least a day of rest between sessions.

Holding your breath. There have been many debates as to whether breathing at the right time (in on the rest, out on exertion) is helpful for maximizing weight training workouts. I mostly ask my clients to focus on their breathing and just make sure that they never hold their breath. Other than that, breathing usually takes care of itself. Holding your breath while lifting weights can lead to increased blood pressure and could cause dizziness or even loss of consciousness.

Lifting weights too fast. Although I am not a fan of super-slow training (10-second repetitions), I do encourage clients to always lift in a slow and controlled fashion. When lifting weights slowly, you are less likely to use momentum to help move the weight. This maximizes the benefits of strength training and reduces the risk of injury.

Warm up prior to engaging in your primary activity. Even a brief, 10-minute warm-up on a bike or treadmill will increase blood flow to your muscles and increase your heart rate at a reasonable rate. Look at your warm-up as a time to prepare for your workout and get yourself pumped to exercise.

Sticking with the same routine. Variety is the spice of life and changing your workout routine is critical. To continue to get results out of your routine you must change the elements of your routine. Differing the intensity, mode and duration of your exercise program will encourage cardiovascular improvement and increased strength.

Consuming too many meal replacement bars and shakes. These convenient foods can assist in keeping you on track with your eating program by avoiding poor food choices. However, these bars and shakes are not calorie free. Take into account the calories contained in these products and include them in your total daily allowance.

Not drinking enough water. I often preach the benefits of drinking water and this holds true even during the winter months. Dehydration can impair your physical and mental performance and disrupts your body's digestive system. Drink water before, during and after your workouts to maximize your results.

All of these tips prove that making small modifications to your eating and exercising habits will help you get the results you want.

Kim Springer and her husband, Mike, are certified personal trainers and owners of Springer Training. They can be reached at 233-9442 or at their Web site www.springertraining.com.


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