30 mistakes that Prevent you from performing at the Gym

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Do you exercise regularly, but don’t see the results you want? Or are you held to the right by muscle strains or other injuries? Are you tempted to give up because you’re bored? Don’t give up your regular fitness program yet. Maybe the problem is not with the exercises themselves, but with the way you perform the exercises, or the wrong attitude.

Those who go to the gym, especially beginners, often make mistakes that prevent them from getting the most out of the workouts they do. Here are the 30 most common mistakes and how you can prevent them from hijacking your fitness program.

Mistakes in cardio training

1- The hunchback from the gym

There are many beginners who go to the gym and rely on equipment. We call this kind of character “the hunchback from the gym”: you can see the stairmaster, the elliptical bike, the treadmill, hanging and leaning, as if clinging to life. When you keep your back arched, the spine no longer has enough support. Stand up straight when working on one of these devices.

2- The grip is too tight

The fact that you hold on too tightly to the cardio equipment at the gym allows you to “cheat” and contributes to the hunchbacked posture. It also prevents you from moving your arms, an action that would increase your heart rate and burn extra calories. If loosening the grip makes you feel insecure, try – instead of the grip – just support your fingers, from the index finger to the little finger, the bars. When you start to feel more comfortable, give up one finger at a time, until at the end you will be able to stay only with the index finger on the bar, for safety.

3- Reading

If you read a lot on the elliptical machine, you probably don’t have a good workout. If you need to read, stop once every three minutes and do a four-minute focus interval. During this interval, focus on choosing the rhythm, falling shoulders, breathing and using your arms.

4- Walking with weights

Holding weights in your hands when walking around the gym may seem like a good way to add strength training to your cardio workout, but it can compromise all your efforts. You lean forward and this puts pressure on the quadriceps, ankles and tibia, and can cause fractures caused by stress. Make the difference between cardio and strength training!

5- The idea that cardio alone is enough

Many people think that they only need a cardio exercise program. At the age of 30 we start to lose muscle mass. Strength training builds muscle, which speeds up metabolism and burns more calories.

6- Hurry up rehearsals

Too fast reps during weight training increase blood pressure and also increase the risk of wrist injuries. In addition, they compromise your results. The safest way to use force machines or dumbbells is to exhale in two lifts during the lifting phase and stay on top of the contraction, then return to inspiration in four strokes. It always expires in the hardest part of the activity.

7- Let your abdomen shake its head

Many people do short abdominals or work out on abdominal machines without ever toning their abdomen. The problem is that they use their upper torso, neck and head to do all the work. Train consciously! The contraction should be from the rib cage to the hip bone. Think of the muscles that work and leave all the other muscles alone.

8- Wrong traction on the helcometer

When working on this device, sit with a bar above your head. Some people stretch their head in front and pull the bar behind their head, which can be a great risk to the spine and neck, and the back will not have that much desired aspect of V. Try, instead, pull the bar in front of your shoulders and chest and focus on the muscle contractions in your back.

9- Using poorly adjusted appliances

Weight machines are made for people of all shapes and weights. If you want results and if you want to keep your injuries at bay, you will have to adjust them to suit you.

For example, using a poorly adjusted leg extension device will put unwanted pressure on your knees. Another problem with poorly adjusted devices is that you do not train your muscles through the full range of motion. Talk to a qualified coach, who can show you the right settings for your physique and write them down on a card that you take with you to the gym.

Do you exercise regularly, but don’t see the results you want? Or are you held to the right by muscle strains or other injuries? Are you tempted to give up because you’re bored? Don’t give up your regular fitness program yet. Maybe the problem is not with the exercises themselves, but with the way you perform the exercises, or the wrong attitude.

Those who go to the gym, especially beginners, often make mistakes that prevent them from getting the most out of the workouts they do. Here are the 20 most common mistakes and how you can prevent them from hijacking your fitness program.

10- Stretching cold muscles

Stretching before training exposes you to the risk of muscle strains or tears. Always do the stretching at the end of the workout.

11- Melting

Melting during stretching can increase the risk of muscle strain or strain. Instead, try to maintain static stretching without movement in the joints. The body should feel elongated, but not to the point where you feel pain.

12- Forget the fun

If you’re bored with your regular schedule, and you’ve been running on the treadmill for years, what’s the fun? Who would want to do the same training continuously? And why do you still call it training? It should be a kind of resumption. Play sports with family or friends, just like going out to dinner or to the movies with other people. If we don’t give it another shape in our minds, sports will never be fun.

13- Do obsolete exercises

Are you still doing the exercises you learned in high school, such as standing up or shearing your legs? Some of these old exercises are a waste of time, and others can cause you injury. Go to a meeting with a personal trainer to refresh your routine.

14- Get stuck in a routine

What’s wrong with the same routine every day? You work the same muscles, you work at the same speed and once you get in shape you don’t breathe enough. Muscles become very efficient, they consume less energy and burn fewer calories. Find different types of exercises that you like and always try to vary what you do.

15- You are looking for quick solutions

Many people expect dramatic solutions with a small number of exercises. Current recommendations indicate a need for 3 and a half hours to 4 hours of physical activity per week just to prevent re-fattening. If you want to lose weight and walk 30 minutes three times a week, without changing your diet, it will take about a month to lose half a kilogram… Do you want to lose weight faster? Do more sports!

16- You are a weekend warrior

If you exercise only two days a week, you will never get where you want to be, and you will feel awful every Monday. Sports done only on weekends lead to injuries and burns and you miss the secret of success.

17- You do too much of the first

Whether they run at home on the treadmill or do sports at the gym, people tend to do too much and too soon. They are thus at risk of orthopedic injury. Work better with a qualified coach, who will screen you, teach you the right techniques and put together an appropriate fitness program.

18- Skip over heating

Without heating, you ask your body to work before oxygen and blood flow reach the muscles. This increases the risk of injury, and in case of cardio activity you accelerate the pulse too fast. Before doing sports with zeal, allow 5-10 minutes to go through the movements you will do in training but at a slower pace, to raise your body temperature from the inside out.

If you do not warm up before lifting weights, however, you risk getting muscle tears and you will not be able to lift the weights you want to lift. Let your blood flow by spending a few minutes on the treadmill or on a bicycle, or even walking on the spot.

19- Forget cooling

Don’t stop abruptly at the end of training. If you do not give yourself a few minutes to cool your body, you risk having a muscle fever because you have not eliminated lactic acid from the system. You need 5-10 minutes at a slower pace, depending on your fitness level, to let your heart rate return to a lower level.

20- Don’t drink enough water

Muscles need fluids to contract properly, so if you don’t drink enough water, you may experience muscle spasms and cramps. If you are thirsty, it means that you are already dehydrated to some extent. Drink water before, during and after physical activity.
And if you’re not a high-intensity athlete who removes electrolytes and potassium, you don’t need Gatorade. Water is the ideal drink.

There is nothing wrong with being a beginner. To transform your body and see incredible results, you have to start somewhere. Whether you start your journey in the world of fitness with a resolution for the new year, or you decide to become healthier for your family, or you just want to improve your athletic performance, you will have to start from the same place: the gym.

And the fitness room is the place where, as a beginner, you can make mistakes that not only slow down your muscle mass gains but also make you look like a child on your first day of high school…

21- You think you can train alone

The easiest way to avoid looking like a novice is to surround yourself with experienced partners. They will teach you the unwritten rules of etiquette in the gym, how to have an excellent workout and how to get the desired results.

If you are new to the world of fitness (or you are afraid of looking like a hopeless beginner), ask for the help of an experienced friend.

22- Do not ask for help from the gym staff

Talk to the reception, the snack bar, the coaches and the managers. Building relationships with staff gives you instant credibility and can even lead to lasting friends. Coaches are also more likely to give you free diet or training advice. Don’t make your situation difficult, talk to those who are paid to talk to you!

23- Wear inappropriate clothing

You do not need a training suit worth a few hundred euros, but you still need appropriate clothing for exercise. Leave your hiking boots, shorts, sunglasses, jeans shorts and snowboard goggles at home (yes, I saw that at the gym too!).

Instead, try to wear a comfortable top, sports shorts and sneakers. Also, give up high white socks. These, for whatever reason, make you look like a beginner.

24- Do not give up the knee pad

The knee pad is the beginner’s business card: it will prevent you from feeling and controlling the bar and will spare your upper back muscles. If you do knee bends with the back bar, hold the bar on the fleshy side between the shoulders. Although it may seem annoying at first, you will quickly get used to the pressure.

25- Do not leave the phone in your hand

If you stay on the phone most of the time spent at the gym, it means that your training is much too easy. Get real results and strive to lift more, sweat more and rest a little less.
You can fill the dead times with activation exercises, such as the hip bridge, the treadmill or even the boards.

26-You come to the gym without a plan

Avoid going aimlessly around the room, looking for something you can do. You will never have a quality workout and you will do nothing but waste time and look like a beginner. Instead, try to plan your workout before you get to the gym.
You will save time, you will move with confidence from one exercise to another and you will get the best results from your workouts.

27- Do not diversify the exercises

If you’re a dry guy sitting by the mirror and doing five different types of arm exercises, you’re probably a beginner!

You can try instead to do heavy exercises, which involve several joints, such as kneeling, straightening, bench presses and squats, to simultaneously strengthen a lot of muscle groups – this is the best way to build a impressive muscle mass, to increase your strength and to transform your body.

You will rarely see a beginner in a weight rack doing knee bends. Be that guy! Don’t be surprised if you receive greeting cards from a veteran!

28- Do not maintain hygiene

Although the cleanliness is excellent, beginners will place their towel everywhere – even if they are uncomfortable with exercise or even useless. For example, they will grab the bar by wrapping a towel around it, put a towel on their trapeze before kneeling with the bar at the back, or place it on the floor and float on it.
Use your towel to keep you dry, not as protection against foreign surfaces!

29- Kneel with your back

When you do knee bends, you never position yourself facing the opposite side of the bar you are working with. This mistake forces you to take the bar off the rack going forward and thus put it back on the rack going backwards. It’s very dangerous. How will you be able to regain weight if you do not see the supports?

Always do knee bends in the direction that allows you to regain weight by moving forward.

30- Read all labels on the devices

Beginners read the labels on all devices. Although it is good that they want to learn how to work correctly, they will never master a movement by studying it a few seconds before.

Instead, try to invest in a few training sessions with a personal trainer. Only one or two workouts with a skilled coach will surpass everything you have done before (especially if you are a beginner), will save you valuable time and will teach you the basics that you can then use for the rest of your life.

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