Three Common Exercise Mistakes—Corrected

Whether you are a regular gym-goer or someone who is new to exercise, there are some common mistakes that people are prone to make when working out. In addition to making exercise a priority in your life, you should know what these mistakes are and how to avoid making them yourself.

The first biggest mistake people make is not stretching. “Stretching
is so often something people neglect to do at the end of a training session because they either are in a hurry or just do not realize its importance,” said Kimber Waldorf, fitness director at The Health Club at Southpointe. “And when individuals do stretch, they frequently rush through each stretch and do not get its full benefit.”

There have been several documented benefits that are a result of stretching, according to Waldorf. These include:

• An increase in functional range of motion
• Reduction of lower back pain and injury
• Reduction in the incidence and severity of
  injury
• Improvement in posture and muscle symmetry
• Delay in the onset of muscular fatigue
• Promotion of mental relaxation
• Personal enjoyment and gratification

“Stretching should be done after exercise is complete, and not before,” Waldorf explained. “Our muscles are cold prior to exercising, and stretching could result in injury. It is important to take time to stretch slowly, holding each stretch for at least 30 to 60 seconds, and only stretch to the mild tension, not to the point of pain.

Also, do not stretch after suffering from an injury or if you feel sharp pains after working out. Prior to beginning your workout, it is wise to spend about four to six minutes warming up on a cardiovascular machine, such as a treadmill or elliptical.”

As always, Waldorf advised, it is beneficial to take the time to meet with a fitness professional who can teach you proper stretching
exercises and techniques.

Another common workout mistake is the misconception that you
only need to do cardio training and not lift weights.

“Strength training can help prevent aging, the loss of strength and lean body mass and also can prevent the loss of balance as well as
aid in the reduction of injury,” Waldorf said. “Everyone knows that weight training adds definition to muscles, but it does much more.”

Some of the benefits of strength training include:

• Protecting bone health and muscle mass. Research
  shows that we begin to lose 1 percent of bone and muscle strength each yearafter puberty. Strength training can help stop this loss.
• Maintaining strength and increasing strength that could have been lost as we age.
• Burning more calories. You will burn calories during as well as after your strength training workout. More calories are used
  to make and maintain muscle than fat, resulting in a metabolism boost.

“The best way you can be assured of a safe strength training program—which includes using proper techniques and minimizing risk of injury—is to make an appointment with a fitness professional,” Waldorf said.

And finally, if you are just beginning to workout, take note: About 50 percent of people drop out of an exercise program within the first six months of starting, according to Waldorf, which is another common
exercise mistake that can be avoided.

“Set realistic goals, and try not to do too much, too quickly,” Waldorf said. “Try not to exercise by yourself; group exercise can be beneficial by providing support, accountability and structure. Additionally, create an exercise routine that fits your lifestyle, and do not make it a stressor in your life. But perhaps most importantly, just have fun!”

For more information about The Health Club at Southpointe, call 724- 597-0014 or visit www.clubsouthpointe.com.