Fitness Mistakes to Avoid

We see many people start an exercise program, but if they don't see results or if they get hurt they just quit. If "rookie" mistakes are avoided then results will be seen and chances of injuries can be reduced. Here are some common mistakes and how to fix them.

1.  Hold On for Dear Life
     If you have ever seen Jillian on the show Biggest Loser, you know she screams at the contestants for holding handles of cardio equipment. Holding on allows you to "cheat". If you need to hang on then you may be going too fast. Slow down so that you will feel comfortable being able to use your arms and not fall off the treadmill (or whatever you are on).

2.  Heavy Hands
    Walking with hand weights is very unnecessary and can actually cause injury. In fact, walking with hand weights causes you to compromise your stride. The added weight causes you to lean slightly forward which, in turn can put undue stress on your ankles, quads and shins. The result can be stress fractures which will sabotage all your hard work.

3.  One Trick Ponies
     Many beginners, especially women, think they will be fine if all they do is walk every morning. Yes, walking is a great way to get in some cardio every day. However, you are only helping one area of your overall fitness. You must do some weight-bearing exercises two to three days a week. We start losing muscle at age 30. Strength training builds lean muscle, which increases metabolism, burns more calories and strengthens bones.

4.  Blah, Blah, Blah....
     Many beginners quit what should be a lifetime love of fitness because they get bored of their routine. Don't get stuck in a rut and definitely don't do things you absolutely hate. I saw something in a book call it a "play"-out instead of a work-out. I love running. I love what it does to my body. I love how I feel when I'm done. I really loved the sense of accomplishment after I ran a half-marathon. Aimee hates running; she shouldn't do it. Whatever you do have fun! You will then do it forever.

5.  Drinking Your Calories
     Unless you are a high level athlete like Michael Phelps, drinking sports drinks are unnecessary and can actually cause you to gain weight. The rest of us just need good ol' out-of-the-tap H2O. On that note, make sure you are getting enough of the "good stuff". Muscles need water to contract and work properly. If you don't drink enough, you can actually get muscle spasms, tears or aches. You should drink before, during and after your exercise. Also, to keep from dehydrating you should be drinking water throughout the entire day.

If you believe you are not doing something correctly then ask us or look it up. There is no dumb question when it comes to your health!