Have exercise misconceptions prevented you from starting an exercise program? Clear up any confusion and let these exercise tips improve your workout routine. Hopefully none of these common exercise myths, mistakes and misconceptions have prevented you from working out.
1. Common Mistake: Failure to set goals.
Do you exercise without a clear goal in mind? Having a clear goal set is a critical step in exercise and weight loss success. Tracking your progress in a journal will help ensure you see your improvements, will help motivate you and help you meet your ultimate goal.
2. Common Misconception: No Pain, No Gain.
Pain is your body’s way of letting you know something is wrong. Do not ignore this. When you go beyond exercise and testing yourself, you will encounter physical discomfort and need to overcome it. An example of this would be training for a marathon. It is important that you have the “base training” before getting into the advance training. The base training develops the body and gets it ready for extensive training. You need to learn to “read” your body. Is the heavy breathing because you are pushing your body or could it be the beginning of a heart attack. Exercise is important. Do it correctly and you can do it for the rest of your life.
It is normal for you to hurt after you exercise, but it must be done gradually with a good amount of rest periods to allow proper healing. There are two common problems here with beginning exercisers. You can cause long lasting damage to muscles, tendons and ligaments if you work out while you are in pain, without allowing enough rest time to heal. You might find yourself in constant and long lasting pain if you do this which means that you will no longer be able to exercise.
If you wake up the next morning after you exercised and can barely drag your aching body out of bed because everything hurts, you are going to be less motivated to exercise at all. Constant pain is a sure way to kill your exercise program.
3. Common Mistake: Sacrificing Quality for Quantity.
When you are ready to increase the number of reps of a particular exercise, and strengthen the corresponding muscles, instead of forcing yourself to do a little more each time try decreasing the number of reps in a set but increase the number of sets. Also, back off to half your usual number of reps but add a couple of more sets. You will feel less tired and will be able to gain strength in your fast-twitch muscles.
4. Common Myth: Weight Training Makes Women Bulky.
Weight training for a woman will strengthen and tone muscle, burn fat and increase metabolism, not build mass. Women do not produce enough of testosterone to build muscle mass the way that men do.
5. Common Mistake: Over-Emphasizing Strengths.
You should start focusing on your points rather then what you are good at. This will help you balance things. For example, if your lower body is stronger than you upper body, then try to work only on this area one day a week.
Being smart about how you exercise will take you a long way. It is important to have a healthy body so get out there and start exercising today.
Sunday, May 30, 2010
Tips for Fitness Women
Would you like to be a fitness woman? Or are you a fitness woman but would like to be effective? Here are great tips on how to become an effective fitness woman:
1. Try to get a program that will best suit you.
Not every fitness woman are same. You may have surgical history in the past where a program may not be suited for you. Always consult a qualified trainer to make sure that the fitness program will not hurt you. If the fitness program is not for you, it will only be a cause of injuries and frustration.
2. Set realistic targets.
Wouldn't you be frustrated if you set your mind into reshaping your body in 2 weeks? Make sure that the body you prefer in a period of time is achievable and realistic. The program should also be practical and won't give you false hopes. It is important to be aware of the blocks you may encounter in your daily living. This will help you know what program is satisfactory. And once a program has been reached, then you can set goals and timelines that are realistic.
3. Exercises should work on the parts of your body where muscles are.
The reason mainly is that when you develop muscles, you burn more calories and then you lessen the fats in your body. Multi-joint exercises and weight lifting are recommended. Learn what exercises work on certain parts of your body. Multi-joint exercises are also said to be effective but time saving.
4. Be systematic on working on your muscles.
Your muscles should be working harder over time. If you repeat the same sets of exercises and same weight without getting your muscles to work harder will not give satisfactory results. You can record your daily results and make the progression based on your previous data. Using a daily log will also motivate you since you are able to track how far you have gone. It builds confidence since there is a written proof something that was successfully accomplished.
5. Perform a set of exercises in 10 repetitions.
Every number that was accomplished is called a repetition. Try to make every repetition with less momentum as much as possible. The lesser the momentum, the harder your muscles work. And the harder they work, the bigger they become. To check if there is much momentum when lifting, see if the arm is floating. If the arm does float, then there is much momentum.
6. Be flexible and perform a variety of exercises.
Every exercise program should have a variety. You can change your exercises, goals and sets every month to keep you motivated and on the go. Doing this will help you prevent being bored and losing energy physically and mentally.
7. Be Motivated!
The best way to keep the energy levels of trainees is to allow a healthy competition and allow them to have a sense of control. Having control is having the sense ownership where everybody gets a part in implementing a program. To do this you also need to be consistent in demonstrating your skills.
Not all programs work for all types of people. There is no workout that is best for everyone. But you learn from experienced people. Learn to acknowledge blocks and demonstrate self-discipline, keep yourself motivated and work harder everyday and add variety. Doing these things, you will discover that a lot of programs will work for you.
1. Try to get a program that will best suit you.
Not every fitness woman are same. You may have surgical history in the past where a program may not be suited for you. Always consult a qualified trainer to make sure that the fitness program will not hurt you. If the fitness program is not for you, it will only be a cause of injuries and frustration.
2. Set realistic targets.
Wouldn't you be frustrated if you set your mind into reshaping your body in 2 weeks? Make sure that the body you prefer in a period of time is achievable and realistic. The program should also be practical and won't give you false hopes. It is important to be aware of the blocks you may encounter in your daily living. This will help you know what program is satisfactory. And once a program has been reached, then you can set goals and timelines that are realistic.
3. Exercises should work on the parts of your body where muscles are.
The reason mainly is that when you develop muscles, you burn more calories and then you lessen the fats in your body. Multi-joint exercises and weight lifting are recommended. Learn what exercises work on certain parts of your body. Multi-joint exercises are also said to be effective but time saving.
4. Be systematic on working on your muscles.
Your muscles should be working harder over time. If you repeat the same sets of exercises and same weight without getting your muscles to work harder will not give satisfactory results. You can record your daily results and make the progression based on your previous data. Using a daily log will also motivate you since you are able to track how far you have gone. It builds confidence since there is a written proof something that was successfully accomplished.
5. Perform a set of exercises in 10 repetitions.
Every number that was accomplished is called a repetition. Try to make every repetition with less momentum as much as possible. The lesser the momentum, the harder your muscles work. And the harder they work, the bigger they become. To check if there is much momentum when lifting, see if the arm is floating. If the arm does float, then there is much momentum.
6. Be flexible and perform a variety of exercises.
Every exercise program should have a variety. You can change your exercises, goals and sets every month to keep you motivated and on the go. Doing this will help you prevent being bored and losing energy physically and mentally.
7. Be Motivated!
The best way to keep the energy levels of trainees is to allow a healthy competition and allow them to have a sense of control. Having control is having the sense ownership where everybody gets a part in implementing a program. To do this you also need to be consistent in demonstrating your skills.
Not all programs work for all types of people. There is no workout that is best for everyone. But you learn from experienced people. Learn to acknowledge blocks and demonstrate self-discipline, keep yourself motivated and work harder everyday and add variety. Doing these things, you will discover that a lot of programs will work for you.
Subscribe to:
Posts (Atom)