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Workouts Demand Your Total Attention Avoid Making Technical Mistakes
By Tom Bonanti
Don’t ditch free weights for machines.
Sure, there are pros and cons for each. Machines are easy to
adjust, you can’t drop them and for the most part, you can zip
from station to station quickly. But free weights give you more
freedom and versatility. You can work more muscle groups, burn
more calories, and increase flexibility with free weights more
than with variable resistance machines. Make free weights the
center of your workouts and add machines to isolate those areas
which need a little extra attention. Free weights require more
exertion and planning, but isn’t that why it’s called working
out? Don’t jerk the weights. Using proper
form for each rep of each set is much more important than trying
to break weight lifting records every time you lift. If you
increase your weights by 3 to 5 percent every two to three
months or so, you are doing fine and making progress. Don’t
hurry through your sets, and take your time and make each rep
count. Paying attention to good form allows you to feel your
muscle fibers contracting and stretching as they work. Jerking
weights and hurrying through sets is a recipe for injury and
injuries mean set backs and unwanted time off. Don’t gobble protein bars and guzzle
sports drinks during your workouts. Most guys aren’t running a
marathon or working out intensely for more than two hours. These
are the situations where you need some extra calories during
exercise. Save your bars for before or especially after
workouts. Sports drinks, as a rule, contain far more sugar than
you need. Water is your best bet before, during and after gym
time. Don’t put off your workouts. Your
sessions which should include cardiovascular training, weights
and stretching, are important preventative measures you are
taking today to avoid health problems and expensive health care
costs in the future. Be consistent with your workouts and you
will see and feel results as quickly as today! Don’t cancel
workouts because you are too busy, too tired or lack motivation.
The old saying, “I’ll think about it tomorrow”, may have suited
lovely Scarlett O’Hara, but it won’t work for a big you. Get
your ass into the gym. No excuses. Don’t multi-task at the gym. When you
workout make sure to give it your all. Know what you intend to
accomplish before you go through the front door. Keep track of
your progress in a notebook. Pay attention to the tasks at hand
– doing your cardio, lifting weights, and stretching. Texting,
talking on the phone and cruising all have their place, but when
you’re at the gym, workout! Remember also that the gym is a
public place, you don’t own it, so be considerate and don’t hog
up machines or hover at stations just so that you can text or
take a call. Your workouts are an important
investment in yourself. Make each moment productive. Here’s to a
happier, healthier, hunkier you!
 TOM BONANTI IS A CERTIFIED PERSONAL TRAINER AND OWNER OF PUMP’N INC GYM AT 1271 NE 9TH AVENUE FORT LAUDERDALE, FL 33304, www.pumpnincgym.com. |
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Every
time I hit the gym I see certain things that really bug me. I’m
basically a patient guy, but a few of these items need to be
mentioned from time to time because they are mistakes that could
affect you and your workouts.