Top Exercise Mistakes You Can Avoid

by The American Council on Exercise

Plenty of people who exercise in health clubs don’t know how to use the equipment effectively or even safely. While there are many training errors, this list provides the most common mistakes people make during exercise at the gym according to a survey conducted by the American Council on Exercise. Are you making these exercise mistakes?

1. The all-or-nothing approach. Even if you don’t have all the time you’d like for your workout, research shows that just ten minutes of exercise can provide important health benefits. A little bit can add up over time, so just do what you can. See: How Much Exercise Do You Need?

2. Unbalanced strength training programs. Most people focus only on certain muscles (like the abdominals or biceps), but it’s important to work your whole body and core to achieve balance and health.

3. Poor Technique or form. Using incorrect form can lead to injury. Examples include: letting the knee extend beyond the toes during a lunge or squat; using momentum to lift heavy weights; not exercising through a full range of motion will produce less-than-optimal results. To learn proper form, it’s helpful to invest in a few sessions with a certified Personal Trainer

4. Inconsistent Progression. Exercising too hard and too often, or increasing intensity too quickly is a common mistake. Consistency and gradual progression are important for avoiding injury as well as for making improvements.

5. Lack of Cross training. Many people stick with a routine and then never change it. The same workout week after week will lose its effectiveness and may lead to boredom, injury or burnout.

6. Incorrect Machine Set-up. Exercise equipment is adjustable and it’s important that you set it up to fit you before you use it. If you don’t know how, ask a staff person. Using poorly adjusted equipment is a set-up for injury.

7. Skipping the Warm Up. Taking about 5-10 minutes to gradually increase your body temperature and heart rate has been shown to decrease your risk of injury. Try this great core strengthening warm up.
8. Poor gym etiquette. This can range from simple rudeness (lingering on machines) to extreme poor taste(bad body oder or not wiping your sweat from machines). Always be considerate of other exercisers.

9. Poor Goal Setting. Unrealistic or vague goals can contribute to exercise dropout. The key is to establish a training goal that is specific and appropriate for your fitness and skill levels. Try to define challenging but not impossible goals.

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10 Good reasons why you should exercise in the morning

1. Over 90% of people who exercise *consistently*, exercise in the morning. If you want to exercise consistently, odds are in your favor if you exercise first thing in the morning.

2. When you exercise early in the morning, it “jump starts” your metabolism and keeps it elevated for hours, sometimes up to 24 hours! That means you’re burning more calories all day long just because you exercised in the morning!

3. When you exercise in the morning you’ll be *energized* for the day!

4. Many people find that morning exercise “regulates” their appetite for the day – that they aren’t as hungry and that they make better food choices. Several people have told me that it puts them in a “healthy mindset.”

5. If you exercise at about the same time every morning, and ideally wake-up at about the same time on a regular basis, your body’s endocrine system and circadian rhythms adjust to that.

Physiologically, some wonderful things begin to happen; A couple of hours *before* you awaken, your body begins to prepare for waking and exercise because it “knows” it’s about to happen. Why?

Because it “knows” you do the same thing just about everyday. You benefit from that in several ways..

a) It’s MUCH easier to wake-up. When you wake-up at different times everyday, it confuses your body and thus it’s never really “prepared” to awaken.

b) Your metabolism and all the hormones involved in activity and exercise begin to elevate while you’re sleeping. Thus, you feel more alert, energized, and ready to exercise when you do wake-up.

c) Hormones prepare your body for exercise by regulating blood pressure, heart rate, blood flow to muscles, etc.

6. For many people, that appointed time every morning becomes something they look forward to. It’s time they’ve set aside to do something good for themselves – to take care of their body, mind, and soul. Many find that it’s a great time to think clearly, pray, plan their day, or just relax mentally.

7. Research has demonstrated that exercise increases mental acuity. On average it lasts four to ten hours after exercise! No sense in wasting that brain power while you’re sleeping. :)

8. Exercise first thing in the morning is really the only way to assure that something else won’t crowd exercise out of your schedule. When your days get hectic, exercise usually takes a back seat!

9. If finding time to exercise is difficult, anyone can get up 30 to 60 minutes earlier to exercise (if it’s a priority in your life). If necessary, you can go to sleep a little earlier.Also, research has demonstrated that people who exercise on a regular basis have a higher quality of sleep and thus require less sleep!

10. You’ll feel GREAT! DO IT! :) Plus the Dalai Lama wakes up every morning at 3:30 am to do his daily prostrations and confessions which entails vigorous yoga-like postures where one must begin standing in prayer position, lie down flat on the floor as an act of reverence, and then get back up again and repeat the cycle three times.  He then gets some cardio exercise on the treadmill.

[source: http://fitnessexercisetips.com]

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Vanessa Hudgens Bikini Fit-04

Vanessa Hudgens Bikini Fit-04

Vanessa Hudgens diet and exercise secrets

DOB: December 14, 1988
Vanessa Anne Hudgens is an American actress and singer. She is best known for her role as Gabriella Montez in the High School Musical film series. She pursued a solo music career and released her debut album V on September 26, 2006. The album debuted at number twenty four in the U.S. and was later certified Gold. Hudgens released her second album, Identified, on July 1, 2008 in the U.S. Her next film, Bandslam, was released in theaters on August 14, 2009, and she will appear in two upcoming films: Beastly in 2010, and Sucker Punch! in 2011.

May issue of Self Magazine Vanessa admits she does Pilates and gets workouts in at the gym. She said,
“My secret to flat abs is Pilates.” She continues, “I like sitting in the front row of cycling class. I feel like everybody behind me is looking forward, and that pushes me to do my best. I look at myself in the mirror and get this really ferocious, angry look on my face like I’m about to kill someone. It’s crazy.”

Vanessa Hudgens goes to the gym 4 to 5 times a week for about an hour each time.

What Are The Best Celebrity Workouts for 2009?

Vanessa Hudgens Bikini Fit Gallery

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Daily Exercise and Diet Tips – Measure Fitness

Cardio fitness and monitoring your heart rate is a great indication of fitness and any underlying medical problems, I’ve included instruction on how to measure your heart rate and chart for your fitness heart rate zone. Also weight isn’t always the best number to track. Increase in muscle can offset decreases in fat so the scale doesn’t change even if your body is. But fitness improvements are a great way to stay motivated. Recording simple numbers such as the number of push-ups, sit-ups or speed you can run can help you see that the exercise is making you stronger and faster.

Find your Heart Rate
1. Place your index and middle fingers directly under your ear, then slide your fingers down until they are directly under your jawbone, pressing lightly.
2. Place your index and middle fingers over the outside of your opposite wrist, just below the base of your thumb.

heart rate chart

heart rate chart

Heart Healthy Zone – This is a safe zone that can be reached by an easy walk. Best zone for beginners. This particular zone has been proven to decrease body fat, cholesterol and blood pressure.

Weight Management Zone – This zone provides the same benefits as the Heart Healthy Zone except that it is more intense and burns more calories. Can be reached by a fast walk or slow jog.

Aerobic Zone – This zone will improve your cardiovascular and respiratory system and will also increase the size and strength of your heart. Attained by a brisk jog.

Anaerobic Zone – A high intensity zone. Achieved by a “burning” run. In this zone, exercise intensity can be used to build your heart/ling capacity and endurance.

Red-Line Zone – This zone is a running at full speed. Use caution when exercising at this level.

1. Find your resting heart rate as soon as you wake up. You can do this by counting your pulse for one minute while still in bed. You may average your heart rate over three mornings to obtain your average resting heart rate (RHR). Add the three readings together, and divide that number by three to get the RHR. For example,

(76 + 80 + 78) / 3= 78.
2. Find your maximum heart rate and heart rate reserve.

* Subtract your age from 220. This is your maximum heart rate (HRmax). For example, the HRmax for a 24-year-old would be

220 – 24 = 196.
* Subtract your RHR from your HRmax. This is your heart rate reserve (HRmaxRESERVE). For example,

HRmaxRESERVE = 196 – 78 = 118
3. Calculate the lower limit of your THR. Figure 60% of the HRmaxRESERVE (multiply by 0.6) and add your RHR to the answer. For example,

(118 * 0.6) + 78 = 149.
4. Calculate the upper limit of your THR. Figure 80% of the HRmaxRESERVE (multiply by 0.8) and add your RHR to the answer. For example,

(118 * 0.8) + 78 = 172.
5. Combine the values obtained in steps 3 and 4 and divide by the number 2. For example,

(149 + 172) / 2 = 161

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Daily Exercise and Diet Tips – Compound exercises

Compound exercises

Instead of isolating your muscles with exercises such as the bicep curl, you can maximize the time you spend in a workout by doing exercises that work out multiple muscle groups at once. With just a few exercises, you could get a full-body workout. Another benefit is that your muscles are working together as they do in the real world, rather than alone.

Using more muscle groups. . .

– means more calories burned during exercise.
– simulates real-world exercises and activities.
– allows you to get a full body workout faster.
– improves coordination, reaction time and balance.
– improves joint stability and improves muscle balance across a joint.
– decreases the risk of injury during sports.
– keeps your heart rate up and provides cardiovascular benefits.
– allows you to exercise longer with less muscle fatigue.
– allows you to lift heavier loads and build more strength.

Some great compound exercises include the ones below and much much more.

– Squat
– Lunge
– Lunge with a Twist
– One-Leg Squat-and-Reach
– Deadlift
– Kettlebell Swings
– Shoulder Press
– Pull Down
– Pull Ups
– Push Ups
– Chest Press
– Dips
– Jumping Rope

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Daily Exercise and Diet Tips – Green Tea

Green Tea May Burn an extra 80 calories per day

Clinical trials conducted by the University of Geneva and the University of Birmingham indicate that green tea raises metabolic rates, speeds up fat oxidation and improves insulin sensitivity and glucose tolerance. In addition to caffeine, green tea contains catechin polyphenols that raise thermogenesis (the rate at which calories are burned), and hence increases energy expenditure.
Plus celebrities with great bikini bodies like Miranda Kerr and Demi Moore love the stuff!
[Source: http://en.wikipedia.org/wiki/Tea_and_health]

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