Why: These points are generalizations, and there are always exceptions to the rule. After many years in the gym, however, these are the most common errors female exercisers tend to make. Avoid these typical gym pitfalls to make the most effecient use of your time in the gym.
1. We use ab gadgets.
6-pack abs come from 1 or the combination of 2 things; good genetics and low body fat. You'll be hard pressed to find someone who can simply crunch their way to Janet Jackson's abs without also following a synergistic exercise program paired with super clean nutrition.
Ab machines not only repudiate a flat stomach, they also promote bad posture, low back pain, and spinal misalignments. Save the time wasted on ab gadgets, and focus on exercises that engage your core while promoting good spinal health.
Instead Try: Planks, Ball Crunches, or Leg Raises.
2. We use too many machine weights in general.
For the novice exerciser, machines elimnate the "fear factor" of misapplying an exercise. Machine weights generally have clear instructions written on the side; many even include pictures. It's only natural for us to gals to feel more comfortable exercising on equipment that prevents the embarassment of misperforming a move.
Machines, however, force your body to move in line with the apparatus, not necessarily in proper alignment with itself. Machine weights also remove the element of instability, which is not necessarily a good thing. The little stabilizer muscles that engage to keep your arms in correct form while moving dumbells in free space never even get a nod while sitting on a machine.
Instead Try: Movements in "free space" away from the machines; use dumbells, barbells, or bodyweight exercises.
3. We do inner and outter thigh specific exercises.
Remember earlier I said that these are generalizations. Believe me, I have done more than my fair share of side lying raises and hip adductions in my day, and there certainly is a time and place for them. In general, however, I like to focus on moves that get me the most bang for my buck.
Focusing much of your efforts on tiny little adductors and abductors (inner and outter thigh) offers little towards your fat loss goals. While this is a problem area for many of us ladies, you simply cannot spot reduce fat.
Spending large amounts of your exercise time on tiny, supporting muslces is counterproductive.
Instead Try: Compound movements that focus on large muscle groups; squats, lunges, step ups, and deadlifts.
4: We spend too much time in the cardio area.
Similar to my feelings on machine weights, many of us are unsure of what to do in the gym. Our lack of knowledge and confidence forces us to gravitate to the things that are "user friendly." There's little guesswork to be had in a treadmill, elliptical, or recumbant bike. . .you just get on and go.
The pitfall in excessive cardio sessions is that our bodies will adjust metabolically to include those expended calories. Over time, without an increase in lean muscle tissue, our metabolism slows threatening an increase in overall body fat.
A sound exercise program includes well timed cardiovascular training with a weight bearing exercises.
Instead Try: Interval Cardio Sessions, Strength Training, or Circuit Training
5. We trust the wrong people.
I cannot tell you how many times I've seen it. A woman joins the gym and spends all of her time there entrenched in group exercise classes. And who's to blame her; she gets clear instruction on exercises, a social environment, and a heart-thumping top 40's remix booming through the speakers.
There are also other sub-categories here of the incompetent trainer, the well-intentioned best friend or coworker, and, worst of all, the uneducated meat neck dulling out unsolicited advice on unsuspecting weight lifting amateurs. Let's also not forget the myriad of exercise advice vociferated by magazines, online headlines, and television.
When taking fitness advice from others, ask yourself a couple of questions.
1. Is this person credible? A fitness professional should be able to readily produce proof of accrediation from a reputable organization or have received adequate education in his or her field. Never be afraid to ask for referrals as well as for the individual's work experience. If he or she is a trainer as well as bartender or musician on the side, you may want to rethink the advice.
2. Does what he or she says/does make sense? I see this alot in Bootcamps in particular. Sure the exercise is hardcore and grueling, and you're working up a great sweat, but does it synergistically fit in line with other things that you're doing to achieve your goals. I've seen lots of exercise "professionals" deliver a great workout with a severe disconnect from what's really effective, effecient, and beneficial. If he or she has a reasonable explanation behind why you're doing what you're doing, carry on. If not, abort mission.
3. Am I getting closer to my goals by following his/her advice? If you've been taking the same spinning class for the past 3 years, and you are none the bit leaner for your efforts, it may be time to rethink your training. Same holds true for working with a trainer or any other program you may be following. You should constantly be getting leaner, fitter, or stronger. Maintenance is fine too if you've already reached your goal. But a program that's keeping you in a holding pattern of overfat or none the stronger may need some new direction.
