On my last post I gave you the 10 Biggest Workout Mistakes
we commonly see when doing a fitness analysis and consultation
with a new client. Today we'll go into some of the details
about the first one on the list. Let's get start...
1. No plan or structure: "Winging it"
This is probably the most common problem we see. People
going to the gym jumping on some of the equipment, working
up a sweat and hoping it works.
Unfortunately, as they say, "if you fail to plan, you plan
to fail". Not having a specific workout plan for the day,
week, month and months ahead drastically decreases your odds
of success. Not to mention you'll eventually get bored and
frustrated by not being able to see progress.
I'm not placing blame on you. Designing an effective workout
plan is more complicated than people think. It requires
knowledge in exercise physiology, biomechanics and the
study of methods proven by research - not new stand magazines.
With that said, let's make sure you are at least armed with
some basic knowledge that will help improve what you are
currently doing.
First, going to the gym and hopping machine to machine will
not get you the results you want. Setting aside the fact that
machine based exercise programs are faulty in the first place.
If you are a member of a gym and they have a "personal trainer"
give you a "workout program" that simply has you moving
machine to machine, you will need to evaluate the program
yourself. Make sure these BASICS are in the program design:
1. You are performing large muscle group exercises before small.
For example, Legs, shoulders, back or chest before arms.
2. Your Core Training (abs, back, obliques, etc.) is done at
the end of your workout to prevent injury. Reason: you use
your Core muscles in all exercises. If you pre-fatigue these
muscles before you do other exercises you are increasing the
chances of being injured. The Core muscles support your back
and provide stability to all of your other exercises. If
your Core is already tired it's like trying to shoot a
cannon from a canoe.
3. Are your sets, reps, rest periods and tempo's appropriate
for your goals? For example, if you are trying to increase
your strength you should not be doing over 8 repetitions per
exercise. You should also allow yourself enough rest between
sets for the muscle to recover. If you are trying to increase
muscle size or add muscle tone, the tempo of the exercise is also
important to create the appropriate physiological response
that creates hypertrophy (muscle growth). If you want to
lose weight you need to have repetitions, sets, rest periods
and tempo's need to be appropriate to maximize calorie expenditure,
oxidization of fat as energy and to create a post workout
metabolic boost.
There are many more basics that must be in an effective program,
but I can't cover all the basics in a blog let alone
advanced techniques, but this should give you a jump start to
know if you are on track or getting good advice.
There will be some other important program design elements that
will come up as we address the other 9 mistakes throughout this
week, so come back soon!
In good health,
Pete Piranio BS, CSCS
Owner/Fitness Consultant
www.FitnessTogether.net
P.S. If this has your head spinning or more confused, come in to
see us for a Introductory Session and Consultation and we'll help
you design an effective program. You use it on your own
or if want the ongoing coaching and guidance we can recommend
an individualized program for you. You can contact us for a
free consultation here: www.FitnessTogether.net/FreeConsult.html
P.P.S. Let's not forget another big part of the fitness success
equation -nutrition! Give your body the right nutrition to support your
workouts. Attend Milwaukee's Original Grocery Shopping Tours with
Fitness Together. You'll learn what the food companies don't want
you to know, how you can forget about diets and learn everyday
nutritional tips from our fitness consultants. Find the closest
tour at a grocery store near you: www.FTGroceryShoppingTours.com
