The moment you walk into any gym, what will catch your attention is men doing some form of exercise that keeps you wondering if such exercises do any good? The fact remains such exercises do not yield to anything. On the contrary, they make way to cause harm in your exercise regime. Through this blog, let us take you through some mistakes you should avoid in gyms to save time, get better results and make workouts more effective and meaningful. 1. Waiting in the queue for your turn for the equipment It is quite natural that there would be a surge in the number of people who frequent the gym during prime hours. The best thing to do here is to visit the gym in the early morning or post 7 pm. In case if you happen to visit during busy hours do not disrupt your routine by waiting for any equipment, try to shift to some other option in the interim, always have an alternate plan ready
2. Ditching the warm-up and Cool down Sessions Skipping the warm-up is the worst mistake one can make. It is necessary to have a proper warm-up to prepare the body for heavy workouts so that the body does not undergo any injury. No matter how much ever time crunch you have, do not miss the warm-up. In case if you are time-pressed, it is better to reduce the rest periods and curtail exercise sets but never miss a warm-up session Just as proper training is needed to gain muscles, similarly proper cool down is needed for restoration and better performance. The common excuse that people give for skipping cool down is “I don’t have time”. This can be tackled by planning the exercise program in such a manner that 10% of the workout time is dedicated to the cooldown sessions.
3. Not having a well-planned routine Going to the gym without a proper plan is not all desirable. This will make you move around aimlessly. You need to plan your exercise regime well in advance. Consult with your trainer and have everything prepared like the form of exercise, sets, and reps, etc.
4. Doing cardio at the wrong time Cardio is extremely important but it could cause a lot of harm if not done at the right time. If anyone does 30-minute long cardio and then goes for lifting it creates fatigue in the person and might cause injury. It is advisable to first do form-intensive lifting and then go for cardio
5. Sticking to the same machines, sets, and reps Sticking to the same exercise will set in monotony and will cease to show any form of improvement. The workout routine should always have some newness and variation to keep the momentum on. There can be variation in form of sets, reps, and rest times’
6. Wasting time between two sets Try wearing a smart watch to keep a check on your rest periods. Do not waste time between two sets. The target should be to leave the gym within an hour after having had a good warm-up, cool down, and a lifting session
7. Shifting the core exercises towards the end We intend to leave the core exercises towards the end of our workout routine thereby doing it in haste. This should be avoided, core training should be done between exercises to derive maximum benefit
8. Not carrying a water bottle to the gym Not carrying a water bottle to the gym makes one make multiple rounds to the water dispenser thereby wasting a lot of time between sets. For having uninterrupted workout sessions carry your water bottle to the gym 9. Spreading out your workout Do not hog all equipment of the gym and spread your workout on the entire floor. This is not only inconvenient for you but for others in the gym too. Plan your workout in a manner such that you can make use of the equipment present in the same area, this saves time between sets and makes the workout sessions faster and effective
10. Using balance equipment during heavy strength exercises If you are working out intending to garner a lot of strength then you need to quit the balance equipment. (BOSU Ball, Balance boards, Balance discs ) Days when you lift heavy, you need to opt-out of balance tools as they can make heavy lifts injury prone. It is advisable to use them towards the end of the workout to promote overall coordination and effectiveness.
So, the next time you hit the gym ensure that you avoid the mistakes. For, more the interesting blogs to make your workout effective subscribe to our newsfeed. To become a member of Mantra click……………..
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