“When I’m lifting free weights, I tend to go pretty fast on the downward motion when I’m supposed to be using more control,” says Beth Pekol, who works in banking in Chicago.
“I lean on the StairMaster when I’m on it,” says Shaun Stewart, a new bride who lives in Memphis. “I know I don’t have good form, but when I feel the pressure on my knees, I just feel like I’m still doing something if I’m at least staying on the machine.”
“I know I’m cheating myself when I double the amount of work I have to do in a short amount of time,” says Eugenia Griffin, an esthetician who lives near Indianapolis. “I’ll say I’m going to work out 30 minutes, but I’ll try to fit a lot into 15 minutes.”
“‘Cheating’ is a tough word,” says Richard Cotton, chief exercise physiologist for MyExercisePlan.com. “People get tired and they don’t realize they’re making mistakes, especially when you’re leaning into the stepper to support your weight.
“It’s just a matter of realizing what you’re doing,” Cotton says. “Sometimes it’s a higher priority to keep up with the person you’re working out next to because you’re looking at how many lights they have lit up and you’re in a competition, so you lean a bit.”
But, Cotton says, these women are like thousands of us who mean well in devising our workout plans but fall short when it’s time to deliver: “You’re increasing your risk for injury because exercising becomes uncomfortable,”
Cotton says of common mistakes people make when working out. “There are people who can tolerate discomfort just fine; they even look forward to it. But others, they think ‘I don’t like this. I hate this…’ so when it’s time to go to the gym, they suddenly find themselves with an excuse not to do it.”
If you truly want to get the benefits of exercise, such as maintaining a healthy weight, having a good sex life and staving off conditions such as heart disease, diabetes and osteoporosis, especially as you grow older, then you just have to stop cheating, er, making mistakes.
Following is a list of 10 common exercise mistakes:
1. Failing to stretch enough.
Make sure you stretch right after doing an aerobic activity to prevent risk of injury.
2. Lifting too much weight.
Never lift more than your muscles can handle. Gradually increase resistance to boost muscle strength.
3. Not warming up before an activity.
Muscles need time to get ready for the demands of aerobic activity. Start slowly then gradually boost intensity. “It’s like your car runs more effectively after it’s warmed up,” Cotton says. “[Likewise], your muscles aren’t prepared for the activity and it’s not as effective. Your aerobic energy system works better at higher temperatures.”
4. Not cooling down after a workout.
Take a minute to lower your heart rate and stretch. You’ll gain more flexibility for your next activity.
5. Exercising too intensely.
Griffin admits this is her problem: “I get impatient. I figure if I work really hard, really fast, it’s a good workout. I know I have to slow down.” ACE says you’ll get a more effective workout if you try to sustain moderate activity for longer periods than exercising intensely for only a few minutes.
6. Not drinking enough water.
Pekol learned about staying well hydrated two years ago when she developed a health problem exacerbated by not drinking enough water: “I always have water on hand throughout the day.”
But the rest of us? Many exercisers wait until thirst hits to drink water, and by that time, you’re on your way to dehydration. And when you’re outside, Cotton says, you leave yourself vulnerable to heat stroke. Keep a water bottle close by all the time.
“Your body works more effectively when it’s properly hydrated,” Cotton says.
7. Leaning on the equipment.
People like Stewart, who ‘fesses up to some heavy leaning while using a variety of fitness machines, only hurt themselves by misusing the equipment this way.
ACE says it can eventually wear on your wrists and back. Instead, lower your intensity to a point where you can maintain good posture. Rest your hands on the rails for balance.
8. Not exercising intensely enough.
Several times a week for about 20 to 30 minutes, work up a light sweat and get your heart rate up to your training zone.
9. Jerking while you lift weights.
What you’re doing is using the momentum to lift, not your muscles, Cotton says. This leads to strain and injury, leaving your back muscles vulnerable. Pekol is working on controlling this: “I try to be more conscious of my movements. There’s a mirror in my health club that I look in, and my instructor is helpful in pointing out when I’m going too fast. I think it’s working. I definitely see better muscle tone. Now if I can just keep my promise to work out as much as I say I will…”
10. Eating/drinking energy and sports bars during short workouts.
Remember: High-energy is code for high-calorie. If you’re not working out for two or more hours a day, you don’t need ‘em.
Richard Moore is the Founder an President of
Everything Health and Beauty! For Men and Women
Our WebMall is quickly becoming one of the most trusted and easy to use collection of shopping
stores to create a fun and relaxing online shopping experience…and we are constantly searching for other stores with quality products, great prices and top notch customer service. If there is a shop you like…please tell us about it and we will do our best to put it on our site. Our goal is to have everything you need for your Health, Beauty, Fitness and Wellness needs…all in one place.
Everything Health and Beauty!
http://www.everythinghealthandbeauty.9k.com
Tags: health, fitness, wellness, beauty, exsercise, workout
Anti-aging has been a very hot topic over the last 15 years, and we’ve made great discoveries about how to turn back the clock with natural hormones and cosmetic procedures. But who would have guessed that the most powerful way of prolonging your youth and enhancing your health was with “Beauty Cuisine”?
Beauty Cuisine is food which not only nourishes but strengthens the body, slows and reverses the aging process (entropy), and rejuvenates our cells allowing for a beautiful body inside and out. Beauty food was a natural part of our evolutionary diet as Paleolithic humans, but has become rare with our quest for fast foods with a long shelf life. The foundation of true youth, health, and beauty lies within consuming the right foods daily. Ideally, we need to pick foods which are fresh, unrefined, nutrient dense, organic, pH balanced, as well as high in enzymatic value, antioxidants, and phytochemicals.
Here are seven important qualities found in “beauty foods”:
1) A low glycemic index rating. Those with high ratings promote insulin secretion, a hormone which when in excess is known to age and destroy the body. For example, high fiber and low sugar foods are lower on the glycemic index and are more desirable.
2) Anti-inflammatory properties. Our most common ailments such as diabetes, rheumatoid arthritis, heart disease, and bowel disease are caused by inflammation. Consuming spices such as ginger, tumeric, cayenne, and oregano, as well as foods including salmon, garlic, and blueberries, have powerful anti-inflammatory properties.
3) An alkaline or neutral pH. Fast foods and processed, refined foods are acidic and promote deterioration and aging. Yet, foods such as green vegetables, salads, sprouts, watercress, mustard greens, seaweed, sesame seeds, and berries are alkaline and rejuvenating.
4) High enzymatic content. Many illnesses occur as a result of lacking enzymes. They are critical in our food for digestion and assimilation of nutrients, yet they are sorely lacking in our packaged and microwave prepared foods. High enzyme foods are energizing and invigorating, allowing the body to heal and recover significantly faster from injury or aging skin cells and organs. Foods high in enzymes include fresh raw vegetables and berries, as well as raw cheeses, yogurt, and wild game.
5) High mineral content. Foods such as arugula, hemp seeds, walnuts, pumpkin seeds, broccoli sprouts, raw honey, aloe vera, papaya, berries, and burdock root are rich in minerals including silicon, biotin, magnesium, sulfur, zinc, and manganese, all known for their importance for strong hair, skin, and nails.
6) High Syntropy value. Stress, toxins, unhealthy food, and lack of fresh air and sun increase the aging process. They create destruction and disorder or entropy in our bodies, and few things actually work in direct opposition. Syntropy is an order-enhancing energy force stored in food which actually neutralizes entropy and releases the beautifying power in food from the sun. Thus, eating “beauty” foods results in a more youthful energy, body, and mind.
7) Naturally colorful. The vibrant colors of natural foods indicate their wide spectrum of antioxidants, phytochemicals, and nutrients which protect, nourish, and heal the body from disease and aging. From the deep blue blueberries, to the red sockeye salmon, choose a variety of colors each day to optimize your intake of beautifying foods.
“Beauty Cuisine” similar to Paleolithic nutrition, is undeniably the most important new trend for healthy living. It will first stimulate your taste buds and then support your body to eliminate toxins, rejuvenate skin cells, strengthen organs, and increase overall vitality, health, and appearance. Humans evolved on these highly energetic restorative foods for the last two million years, and in order to continue thriving, we must make it a priority to keep consuming the right foods.
Annika owns a professional nutritional supplements website called http://www.RockwellNutrition.com. She is a Certified Nutritionist, who completed her B.A. at Swarthmore College, PA, in a Psychology Pre-Medical curriculum. She later attained her Nutrition Certification (CN
A few years ago I discovered how to make a simple facial mask that left my face feeling incredibly soft, smooth and looking absolutely radiant. This mask contains kelp, honey, and aloe vera.
Seaweeds have been traditionally used to detoxify the body both internally and externally. They are rich in nutrients which help to both tone and nourish the skin. Seaweed contain mineral salts that can help the skin to hold it’s moisture better, which helps to smooth fine lines.
Adding honey to your mask adds additional moisture to the skin. Honey is a natural humectant that is rich in vitamins, minerals, enzymes and sugar. The sugar and enzymes in honey is a gentle exfoliate for the skin. When possible use raw honey to ensure that you get the maximum quality and benefit of this wonderful golden treat.
Aloe Vera has been known for its amazing healing properties for centuries. It has been used to help heal burns, eczema, sores, acne, insect bites, and more. It’s an antiseptic, highly lubricant, and penetrates deep into the skin.
To benefit from these ingredients, create this simple mask:
1 TBSP Kelp powder