Health

Get Fit With Guy - X-ercise

Mar 17 09:29am

Every day at beaches, in gyms and at local parks people are exercising and making mistakes. The problem isn't always the activity itself, but the execution. Here are six exercise errors and how you can avoid them.

Doing outdated exercises
Still doing the exercises you learnt at school? Some of them are a waste of time or can cause injury, but there's often a more effective way of doing all of the old favourites. To spring clean your regimen, sign up for an exercise class or a session with a personal trainer. Not only will they teach you new moves, they'll also make
sure you're doing them correctly.

Getting a grip
Tightly gripping the support frames of treadmills and cross-training machines is cheating as it causes you to slouch. When your back is rounded, your spine doesn't get enough support, so let go. You'll also burn extra kilojoules by moving your arms, as your heart rate will be boosted. And standing erect when working may help avoid injury.

Cardio's not enough
Many people think cardio exercise is all they need for total body health. It's a good start, but if you're over 30 it's particularly important to start strength training to replace the muscle that naturally disappears with age. Muscle fibre burns more kilojoules, so why not try push-ups, squats or crunches on the floor at home.

Wishy-washy goals
Be specific with health and fitness resolutions. You're much more likely to stick to specific goals such as: 'I'm going to lose five kilograms while training for the fun run in eight weeks,' than 'I want to get fit this year.'

Lazy abs
If you're using an abdominal machine to do crunches, you may find you're using your upper back, neck and head to do the work instead of your stomach muscles. To tone your abs, concentrate on your tummy muscles, and consciously relax your upper torso as you contract your rib cage towards your hipbone.

Groundhog Day workouts
Are you still walking the same course each morning? Lifting the same weights over the same circuit? When you work the same muscles, your body gets used to it and there's no more improvement. When muscles become efficient
they expend less energy and fewer kilojoules are burnt. Shock your body with variety.

3 Comments Report Abuse

1. bridgetmcp2002 - Mar 24 04:04pm

good advise I am menopausal! I have flabby arms fat coming out of my bra back fat yuck!! I have always exercised even when i had cancer i was on the tredmill power walking with my drip bottles tucked away! please advise what to do..thanks, yes i do weights

2. j316321 - Mar 25 03:00pm

Liposuction really works and doesn't leave you flabby like exercise and dieting can. That said, keep up the exercise, eat more natural foods [fruit and vegies] and as Guy recommends, shock your musles by adding variety to your training. Dr. J

3. bubyblue1980 - Mar 25 04:12pm

I have had lapband surgery twice, as the first slipped, my weight still won't go under 94 kg, I'm very fit and exercise 5-6 days a week for at least 40 min walking or doing weights, leg exercises, boxing, and lunges and stretches, but weight is not going away how can I improve my results?