Get The Most From Your Gym Session
Newcastle Herald
Tuesday October 21, 2003
THOSE who have never trained with a personal trainer often make small mistakes in the gym, which could mean the difference between an effective or ineffective workout.
If you're going to the gym make sure you do the following:
Do it right
1.Stretch immediately following an aerobic activity.
2.Never lift too much weight. Gradual progressive resistance is a more effective and safer way to increase strength.
3.Gradually increase aerobic intensity to ensure your muscles warm up properly.
4.Cool down. Lower your heart rate and stretch. This improves flexibility and readies the body for the next workout.
5.Moderate exercise over sustained periods is more effective than intense exercise over a short period.
6.Drink water. The more you exercise the more dehydration kicks in. Keep a bottle of water by your side no matter where you are.
7.Don't slouch on the aerobic equipment. If you find you're leaning a little too heavily on the aerobic equipment slow down and work at a pace that is comfortable.
8.Exercise to a point where you work up a light sweat.
9.Don't jerk the muscles to lift a weight; it can lead to strain or injury. Control the weight, don't let it control you.
10.Ensure the sports drinks and bars you are consuming are low in fat.
Myths
Confused about what methods you should employ to keep fit?
Well, here are a few myths exploded to help you get a better workout.
1.The expression no pain, no gain is false. Any amount of exercise at a reasonable intensity will help you achieve your goals.
2.There is no quick fix. A fitness regimen takes time and effort.
3.You do not have to train for five hours a day to make headway. You can exercise anywhere from half an hour to two hours and still see benefits.
4.If you exercise you still need to maintain a moderate diet. It doesn't matter how much you exercise, if your diet is junk you'll have junk in the trunk.
5.Women will not look like Arnold Schwarzenegger if they weight train. Weight training is a healthy option that if practised moderately will provide more tone, less fat and a fantastic physique.
Article adapted from Health, Lifestyle, Fitness magazine. Supplied by The Forum Sports and Aquatic Centre at The University of Newcastle. Phone 49217001 or visit www.newcastle.edu.au/sport.
© 2003 Newcastle Herald