May 11th, 2022
Could summer really be getting closer? The weather is definitely more summer-like in the Kansas City area this week. It’s time to break out the capris and skirts, lemonade, and sun tea! Thank you for all the feedback on the blog, it means more to me than I can adequately express. To know that I am causing you to be more present and make conscious decisions to positively impact you overall health and wellness on a daily basis, reaffirms the purpose of this blog! This week will look at common fitness mistakes and how to avoid them. It is all about setting ourselves up for success!
First, let’s get something straight, I’m not saying don’t exercise for fear of doing it wrong. I want you to stay safe and get the maximum benefit out of your workouts, thus the entire reason for today’s blog. I want you to enjoy working out, or at least not hate it, and to see the benefits of your effort. I know from experience there is nothing more discouraging than putting in effort for weeks and not seeing any results. Let’s learn from others’ mistakes and seek advice from professionals to be efficient and effective in our exercise efforts!
Here are my top 7 exercise mistakes and what to do instead:
Watch your grip! Make sure you do not have a death grip on cardio machines, weight machines or free weights. This allows your body to “cheat” at cardio and can cause tight/overworked forearms when working with weights. Instead practice a light touch or light hold.
Cardio is enough mindset. Strength training helps you build and maintain muscle tone. I recommend meeting with a personal trainer to develop a plan customized to your goals and needs. It can be a meeting that you schedule monthly or bi-monthly or if you feel more comfortable it can be a daily meeting.
Be mindful of your form and body mechanics. This is a personal and professional pet peeve of mine. So many injuries and recurring muscle issues stem from poor form and body mechanics. Again, I recommend meeting with a trainer to learn proper form to help you avoid injury.
Poorly adjusted machines. This piggybacks off the last point. Weight machines are adjustable and if you are unsure how to adjust a machine, ask someone for help and look at pictures on machine to properly adjust for your exercise.
The rushed workout. When it comes to a shortened workout remember quality over quantity. Do not rush through your reps, because your form is more likely to suffer. Try a HIIT work out instead of trying to fit in your normal workout when you are crunched for time.
Lack of mental focus. Focus on the muscle groups the exercise targets. Are those the only muscles you are engaging? Exercise is mental as well as physical. Focus on your breath and muscle contractions.
Stretching cold muscles. Stretching cold muscles can lead to injuries. Stretch at the end of your workout when muscles are warm. Stretching is also a great way to promote relaxation at the end of your workout.
Whether this is your first time reading my blog, or you are a loyal subscriber, Thank you! I am so glad you tuned in this week! Do you have a friend or family member that could benefit from this blog? Tell them to subscribe!
Have a blessed week ~ Lacey