The Top 5 Fitness No-No's

As you begin the year with new fitness and health goals, it is important to make sure you are practicing safe and effective exercise techniques to maximize your results and prevent injury. This article will help you identify the most common mistakes and misconceptions in exercise and fitness.

5) Holding on to the treadmill
*This technique places extra stress on the lower back and hips due to the production of an unnatural gait. The natural swing of the arms while walking or running causes proper weight distribution as well as strengthening of the core muscles by recruiting them to maintain balance. Finally, holding on the treadmill significantly reduces the total calories burn as well as increasing exercising blood pressure.
4) Abdominal exercises to lose fat in the midsection
*Every adult human being as a 6 pack! The difference between a “fitness model” midsection and a beer belly is the amount of fat sits on top of that 6 pack. Performing hundreds of crunches, side bends, and leg lifts will on help reduce that bulging midsection. The best abdominal exercises are called “put downs”. PUT DOWN that second serving of dessert!!
3) Walking/Running while carrying weights
*Carrying weights in hands while walking or running places extra stress on the shoulders, neck, and back. Using weights heavier than 2 lbs would cause you to swing arms across the body which increases the chances of pulling or straining a muscle. Carry hand weights slows you down and therefore reducing the intensity and the caloric burn of your workout. This technique is also very dangerous because it disables the ability to use hands in case of a fall.
2) Wearing a weight belt
*The usage of a weight belt should be limited to sets in which one is using the heaviest amount of resistance and maximum effort. Using a belt throughout your workout only weakens the core muscles and increases the chance of injury. Also, the necessity to use a weight belt during upper body exercises is a sign of bad exercising posture, weak core muscles, or a significant muscular imbalance.
1) Plastic sauna suits
*This is one of the most dangerous practices in fitness. Increasing body temperature by preventing the evaporation of sweat has been linked to numerous exercise related deaths. The belief that sweating is a sign of an effective workout is a myth that is been around for decades. One can sweat while seating in a car with the windows up in the middle of the summer and that does not mean they are exercising. Whatever weight one loses in sweat from a workout is usually all from dehydration and in turn would be put right back on once you drink any liquid. These suits actually do not make you even sweat more; they just prevent the normal amount of sweat you produce from evaporating.

Hopefully this article provided you with valuable information that would help you accomplish those goals more effectively as well as safer.