To be able to experience the positive impact that exercise can have on us, we need to know how to do it correctly and safely. Here's the six common mistakes fitness expert and Founder of Ultimate You Change Centre, Andy Anderson, sees in the gym and his expert advice on how to correct them.
1. Lifting light
One of the most common mistakes a person can make whilst exercising is not lifting the correct weight for their body and there are multiple factors associated with the weights you should be lifting. You must take into consideration your weight, height and muscle mass as it is important to lift the accurate weight suitable for your build. For example, if you are lifting a weight lighter than 5kg and your weight is 60kg, you may be wasting your time and effort at the gym. We should all remember that light weights can be suitable for cardio training but not for building muscle endurance.
2. Lifting Heavy
A fitness goal is important when exercising and can be helpful if you are training for a body building competition or focused on health and fitness. When you are lifting a heavy weight for strength training it is important to consider your own well-being. You may expose yourself to risk of injury to muscle which will delay your training as your muscles are healing. The barbell bench press is the most dangerous weight machine and the most commonly used. If you are undertaking heavy strength training use the free weights instead of the heavy machines. That way you can control how much you are lifting, pulling or pushing and always consult with personal trainers who can help you establish a fitness program.
3. Extended rest periods
Taking too many rest periods during exercise can build a greater amount of glycerol and fatty acids. An extended rest period will also delay the ability for your body to build muscle memory and prolong your fitness goals. A moderate exercise of 30min-60min each day can contribute to your overall well-being and be more effective.
4. Relying on speed and momentum to perform the exercise for you
If you are using repetition and speed in your exercises, you are providing less muscle fibre into your workout and creating less muscle growth. If you slow down your movements during an exercise or warm-up you are also less likely to be injured and be able to achieve your results. Always take your time and do not rush your time in the gym. It is about controlling the weight and not the speed but the momentum.
5. Leaving the session without stretching
Stretching is important when exercising to avoid injuries and to maintain flexibility. Many people do not stretch before or after a workout and end up with injury and major muscle discomfort. You should stretch after a heavy session by stretching your legs, arms and back. It is also helpful to do a cool-down session before leaving.
6. Using improper form
The improper forms of exercise can diminish your ability to reach your fitness goals. When you are doing any form of exercise you must consider how you are doing it and if you are in control of your movement. You must never swing or jerk the weights as this results in less muscle fiber and less muscle growth during training, and can pose a risk for injury to your arms or neck. Take into consideration the way you are arching your back as poor posture can result in serious injury.
At the age of twenty-six, Andy Anderson, the Founder of Ultimate You Change Centre, learnt very quickly how to run a business solo. He began his business with a big dream and an empty warehouse and found himself standing in Bourke Street Mall in a bright red Morph suit, trying to encourage potential clients to visit the first Ultimate You Change Centre. Now, five years later, Andy has turned his company into a seven-figure, eight-facility, and forty-five-employee powerhouse.