When you’re trying to squeeze regular exercise into an already jam-packed schedule, it’s all too easy to cut corners. Too many of us are falling victim to common exercise mistakes at the gym – and it’s because we’re ‘sleepwalking’ through our workouts, says Aaron Callaghan, a trainer at Goodlife No. 1 Martin Place in Sydney’s CBD.
“People keep doing the same thing but expecting different results. Your body really appreciates variety and that will stop you from hitting plateaus. You’ve almost got to ‘shock’ your system,” Aaron explains.
The good news is that it doesn’t take much to shake up your routine, correct any errors you may be making and get back on the fast track to great results.
Running
* Mistake: wearing the wrong shoes
“A lot of people want to wear what’s fashionable rather than what’s correct,” says Ben Crawford, Fitness Director at Goodlife Glenelg in Adelaide. Running in the wrong shoes can lead to injuries including blisters, sprains and even stress fractures.
* Fix it! Spend as much as you can afford on a pair of supportive, cushioned running shoes. Head to a specialist athletic footwear shop to be professionally fitted, and replace them every 480-530 kilometres.
* Mistake: overstriding
There are many advantages to running on a treadmill: its cushioned track is much gentler on the joints than a hard road surface, for example. One of the disadvantages of using treadmills for running is that we are encouraged to stride out too far, which can increase the amount of stress on the body dramatically. “All the force jams straight up through your knees and back,” says Aaron, “so you’re upping the potential risk of injury.”
* Fix it! Decrease the length of your stride but increase the frequency. “Try to put your foot underneath you rather than right out in front,” Aaron advises.
Cycling
* Mistake: incorrect seat height
Whether you’re pedaling away on your own in the cardio theatre or sweating it out in a high-octane RPM class, setting up your bike to suit you is crucial. “Incorrect seat height can lead to soreness and injury,” says Chris Tuck, a trainer at Brisbane’s Goodlife Fortitude Valley.
* Fix it! Ask one of your Goodlife club’s health professionals to show you how to adjust the bike. “The only silly question is the one you don’t ask,” notes Chris.
* Mistake: no resistance
Challenging yourself to conquer steep hills makes all the difference, particularly if weight loss is your goal. “Resistance is what makes muscles work harder and muscle is what burns up the calories,” says Ben.
* Fix it! Think of your exertion level on a scale of one to 10, with one being barely moving and 10 being working harder than you’ve ever worked before. If you’re around the five or six mark, try adding more resistance. “If you’re up around eight or nine, you’re working hard enough,” Ben says.
Free weights
* Mistake: weights are too heavy
Men, you’re the main culprits here. Lifting weights that are too heavy not only increases your risk of injury, it also makes the exercise less efficient. “If you’re doing a bicep curl and the weights are too heavy, you’ve got to use other muscle groups [such as] your shoulders and lower body, so it takes the focus off the body part you’re trying to work,” Aaron explains.
* Fix it! The last three or four reps in a set should be a challenge – but if you’re really struggling, reduce the weight.
* Mistake: weights are too light
If men tend too lift too much weight, guess who tends to lift too little? That’s right, ladies – you’re not challenging yourselves enough. “Your body adapts quicker if you’re exercising at 70 to 80 per cent of your maximum, and you do get the most out of those last few reps if they’re quite hard work,” says Chris.
* Fix it! Bump up the weight every four to six weeks. “Once you’ve got that endurance down, you can start lifting heavier weights,” Chris explains.
Weights machines
* Mistake: lifting too fast
Weights machines ensure you perform a given exercise correctly every time but the speed at which you push, pull or lift could be your undoing. “It’s very important to lift with control or it could lead to injury,” Chris warns.
* Fix it! Take your time and take advantage of the trainers on hand to get properly schooled in correct use of the weights machines. “Make sure your pushes and pulls are nice and even,” says Aaron.
* Mistake: slouching
Unfortunately, while weights machines are great for controlling technique, they’re also guilty of helping us relax a little too much. “They’re very supportive so you don’t really have to use your core strength, whereas with free weights, you have to engage your muscles more,” says Ben.
* Fix it! Weights machines are a great place to start if you’re new to the gym, but as you get more confident, it’s important to branch out into using free weights.
Our fitness experts can help you and avoid the faux pas. With help you can:
- Get the most from your workout
- Stay motivated
- Reach your goals
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