5 hidden factors that could be sabotaging your fitness routine.
You've been pushing hard at the gym, so where are the results? If
you're one of those people who believes that anything worth doing is
worth overdoing, therein lies the problem. Check this list of common
errors people make in their zeal to get into top shape, and find out
how to make sure your hard work pays off.
Time your ticker
You could be pushing yourself so hard,
you're not allowing your body time to recover. Signs that you may be
pushing yourself too hard may include lack of progress, constantly
feeling tired or low energy. To find out if this is the case for you,
slow down for a week by lowering the intensity of your workout by 50
percent. For example, if you typically run for 30 minutes, then run for
15 minutes instead. If you usually lift 20 pounds for 8 to 12
repetitions, then lift 10 pounds for 8 to 12 reps instead. At the end
of the week, take your pulse when you wake up in the morning-before you
even get out of bed. Then return to the intensity level at which you
typically exercise, taking your pulse first thing each morning. If it
rises higher than seven to eight beats per minute over your normal
resting heart rate, you're overtraining and should slow the pace of
your workout by about 30 to 40 percent, either by reducing the
intensity of your aerobic workout, the total length of your workout or
the amount of weight you normally use.
Study your angles
Not using proper form can diminish the results of your workout. You may
be cheating by engaging other parts of your body without realizing it.
If you work out at home and have a video camera, videotape yourself
from several angles, especially from the sides and from behind, and
watch these tapes to see that you're working the right muscles. Also
check for good posture and proper form, and adjust accordingly. If you
don't have a video camera, make sure you work out in front of a mirror
and be conscientious about checking your form.
Find your peak
There is a theory that the body has two peak energy cycles during the
day. If you happen to be exercising when you're mentally and physically
at your lowest, you're missing out on a major power boost. Experiment
with working out at different times of the day to find out when your
energy level is at its highest.
Don't double up
Playing in a sport in addition to doing a gym workout with the same
muscles may prevent them from getting the rest they need to increase in
size or strength. Be aware of which muscle groups you're using when
playing, and try to avoid working the same ones if you're working out
the next day. If you're not sure which muscles are being used, listen
to your body the morning after playing a sport, and pay attention to
areas of soreness.
Shut down once in a while
You
could be exercising regularly, eating right and still not getting
fitter or stronger, because you're not getting enough sleep. In fact
you may be getting just enough shut-eye to allow you to get by, so
instead of getting stronger, you simply maintain your current fitness
level or slowly get weaker as your sleep deprivation continues. Try to
grab no less than seven to eight hours a night if you possibly can.
Trackback(0)
 |
TrackBack URI for this entry
Subscribe to this comment's feed
