The benefits of regular exercise are well documented and can be experienced at any level of fitness. Whether you want to tone up or trim down, a good program of regular, cardiovascular and weight-training exercise simply can't be beat!
In my fifty-plus years of nearly continuous exercise, however, I've both noticed and fallen prey to almost every kind of bad habit in the hallowed gym floors across the USA. Instead of turning any stomachs with descriptions of some of the worst of these habits, I would like to share what I have compiled, as have other experienced exercise enthusiasts and physiologists, as a list of 15 of the most common errors we make along the way towards a consistent, lifelong
pursuit of health and fitness.
As a general note, one of the things I notice most often, and something I can't stress enough; it's very important to stay injury-free, especially as we begin a new exercise program. I've found that seemingly harmless muscle pulls or strains can seriously hamper a workout program, especially down the road. There are other pitfalls that can slow or halt an exercise program, however:
- Not Warming Up The Muscles
This is one of the most common mistakes made, and can be a difficult habit to break. Failing to properly warm up those muscles before even mildly vigorous exercise can lead to undue soreness, or even crippling injury. (If you have ever pulled or torn a muscle, or hurt a joint, tendon, or ligament, you know how difficult lifting yourself out of bed can be, let alone a barbell!) I like to do a light warm-up of 5-10 minutes on the stationary
bike, followed by very light weights for my first one or two sets, before diving in to the heavy stuff.
- Poor Dietary Habits
There's no question that undertaking an exercise program puts added demands on your body and mind. If we eat poorly, whether by consuming empty calories, or eating too few good ones, we fail to meet this extra demand. Our workouts will suffer, and we can even get sick. When improperly nourished, we feel sluggish in the gym, if we feel like exercising at all. I have found that, despite what some nutritionists and others have told me over
the years, you can't get all your nutrients from a balanced diet alone, especially if you exercise vigorously. Multi-vitamin, protein, and other supplements make up a regular part of my nutritional needs.
- Swinging the Weights
Come on, now - you know you've done this one, once or twice! When we use momentum to move the weights, instead of pure muscle power, we rob ourselves of the benefit of that particular exercise. If you find that the weight is too heavy to lift without swinging it - don't be ashamed to lower the weight until you can power it up, down, towards, or away from you slowly, and under strict control. If you're a more experienced lifter suffering
from a plateau in your workouts, dropping this bad habit alone could very well kick-start your program into new gains!
- Bouncing Weights Off The Body
This habit is closely related to swinging the weights, but carries the added danger of cracked sternums for bench presses, pulled and torn tendons and ligaments, and sometimes serious damage to vertebrae (on leg press and squat machines). Again, "Go slow!" is the phrase to remember here.
- Performing Only Partial Movements
Our bodies are meant to enjoy their full range of motion, and it just hurts me to see people in the gym cranking out repetition after repetition of partial, stunted movements under tremendous weight, just to feel they've accomplished that particular weight. Well, it's a definite no-no, and liable to result in short, fat, brittle muscles if this habit is not broken quickly.
- Exceeding One's Maximum Weight/Repetitions
So you've spent some time in the gym already? You made it past the first couple of weeks of soreness and fatigue. You feel a newfound zest and vigor, and you're ready to take your body to unparalleled feats of strength and endurance? Hold it right there, sunshine! You are right to feel proud, of course, of your recent accomplishments. Goodness knows, just showing up to work out is a milestone in itself. So why would you want to end up in
bed for the next 2-7 days (or more), barely able to move, your body wracked with pain from head to toe, wondering what horrible affliction has befallen you? Trust me when I say I have made this mistake on many occasions, enough times to know that it's always better to proceed slowly in your weekly workouts. Note your progress from last week's workout. If you're handling your weights and reaching your goals with no problems, then feel free to increase the
intensity.
- Over-Training In The Long Term
Too much of a good thing can turn into a very bad thing! This is so true with exercise. It is just as important to take a short break from a strenuous exercise program, every so often, as it is to have a strenuous exercise program! If you notice that you're often tired or listless, even though you're eating well, you may be due for a mini-vacation from the gym. As always, it's a good idea to regularly visit your doctor as well, just to be
on the safe side.
- Not Resting Enough Between Sets
While exercising, especially in the gym, we sometimes try to impress or compete with others. This can make us rush through our workouts at times. Not a good idea. Especially for beginners and those who don't need to burn as much body fat as fast as humanly possible, taking your time is as important between sets as during them. Give that lactic acid plenty of time to dissipate from your hard-working muscles, and your heart rate to drop back
to its cruising speed near 70% maximum. Your workouts will be stronger, and you'll feel less drained from them.
- Working Out Through Illness Or Injury
Most people don't choose to contend with this bad habit, thankfully. But for you workout-aholics, be aware that you could very well set your workouts back longer than it would have taken you to wait out an illness if you try to workout vigorously during one. Worse, if you try to work out through an injury, especially one acquired during exercise, or against a physician's advice, you're inviting greater injury, and a greatly prolonged wait
before you're able to exercise again.
- Excessive Talking While Exercising
To those blessed with enough concentration to get a great workout even while discussing politics, religion, your children and grandchildren, and what you're going to do when you finish working out, I say this: Let the rest of us work out in peace! But seriously, excessive talking is an easy habit to get into, yet can lead to a counterproductive or even dangerous loss of focus. Stay centered, and in the long run your workouts will be a lot
more enjoyable.
- General Loss Of Focus During Repetitions
You've heard it before - "Leave your problems at the door." This is an extremely difficult habit to break for all of us at some time or another, and worthy of mention again. Even while exercising alone, staying focused on the movement and your breathing virtually guarantees success while performing repetitions.
- Changing Workout Programs Every Other Week
Most beginners to regular exercise are too eager and impatient to see much progress. It's natural to experiment, to try out new exercises and machines, etc., but the body responds slowly to exercise, especially as we get older. Be patient! Work through your program, whether designed by your physician, personal trainer, or yourself. It can take anywhere from 3-6 weeks to see results from even the best programs. You owe it to yourself to see
it through.
- Working Out Infrequently And Inconsistently
Over the years of working out through injuries and interruptions, I've found that a slow, steady workout pace, both in the short and long term, is the best way to health and longevity. I've spoken with and trained many wonderful people who, when first starting (or starting back) on an exercise program, have trouble keeping with it. It is a big life change, but stopping and starting an exercise program can actually do more harm than good.
- Fearing The Weights
Many older gymgoers believe that bicycles and treadmills will solve their problems. They fear what they think of as injury-causing weights. Medical research has overwhelmingly shown, however, that building muscle mass through weight training is good - even for older people. You'll find, if you're afraid of lifting weights, that by using proper form, and plain old common sense, you'll never have to fear the weights again!
- Trying To Keep Up With More Advanced Bodybuilders
It's perfectly understandable, when you're young and impressionable (like me!) to want to emulate the workout routines of those people we deem more advanced than ourselves. It is vital, however, to follow your own routine, especially when starting a new workout program. Listen to your body, and stop if you feel undue strain. That old adage "No pain, no gain" is for muscleheads and masochists!
Take heed of these classic pitfalls on the road to health and fitness, and you will find your workouts safer, more productive, and above all, more enjoyable!
