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It's important to have a plan when you workout, which should include what exercises you're going to do and for how long. If you find that you end up spending two hours at the gym but spent just 15 minutes of it exercising, you're probably "socialising" for a good deal of the time. Having a plan in place will help you to avoid unproductive wandering:3
"This means no wandering around, no texting in between reps. Come with a set workout to complete, limiting your water breaks to specific points in your circuit for a designated amount of seconds."
3. Too Little Strength Training
Many women especially avoid strength training when devising their exercise plan, thinking they don't want to "bulk up." But gaining more muscle through resistance training has many benefits, from losing excess fat to maintaining healthy bone mass and preventing age-related muscle loss as you get older. In fact, strength training has a beneficial impact on at least 10 biomarkers of aging (which are the things that tell you how old you would be if you didn't know how old you were). This includes the following:
Strength and muscle mass Body composition Blood lipids
Bone density Cardiovascular Fitness Blood pressure
Blood glucose control Aerobic capacity Gene expression, and telomere length
4. Hydrating with Sports Drinks
For most average exercisers and athletes, sports drinks are a waste of your money, as they are loaded with refined sugars, artificial colours, and chemicals. If you exercise for 30 minutes a day at a moderate to high intensity, fresh, pure water is the best thing to help you stay hydrated.
5. Doing the Same Exercises Over and Over
When you find an exercise that works, you may be tempted to stick with it. Don't. Mixing up your workouts will ensure your muscles continue to be challenged and prevent plateaus in
your fitness growth. This doesn't mean you have to abandon your favourite exercises entirely, just alter the intensity, frequency, or technique so that it prompts muscle confusion, which will help you build more muscle and increase fat loss. For instance, varying your grip while doing pull-ups will accomplish muscle confusion, as will using mid-range motion (instead of pulling yourself all the way up, stop about half-way, and hold for a few seconds).
6. Doing It Alone
A workout buddy can help keep you accountable, rev up your motivation and simply make exercising more fun. That said, be sure to select your workout buddy with care. If your exercise ally is more interested in talking or ends up being a frequent no-show, then they're not doing you any favours. You may be better off hiring a personal trainer if you can't find a suitable workout friend.
7. Not going to a Chiropractor
Chiropractic care should be a part of everyone's healthy, active lifestyle and here is why.
Chiropractors are highly educated and extensively trained to assess, diagnose and prevent conditions and disorders of the spine, joints, muscle and nervous systems.
Chiropractic keeps sports people and athletes at their best by treating neuromuscular dysfunction. Using specific chiropractic adjustments, soft tissue therapy and rehabilitative techniques chiropractic can restore and enhance the body’s neurological and muscular function. Many of today’s athletes use chiropractic to not only avoid injuries but to achieve better performance.
To maximize your strength, coordination and energy levels, and to lessen any chance of injury, keep your spine and nervous system working well with regular chiropractic care.
Dr Karen Williams
B.Sc. M.Chiropractic MNZCA
For additional information please call Three Lamps Chiropractic 09 378 0069