DROP THESE 7 BAD HABITS FROM YOUR WORKOUTS

Most people see health and fitness as black and white, exercising and eating well makes you fit and healthy - if not you aren't. If I asked you to describe a healthy person what would you say? “eats a healthy diet, exercises,”, that's what most people say. Both of these are important in achieving a healthy body. However there are a lot of very fit people out there who are unhealthy. I am sure you know of someone fairly young and fit that just dropped dead one day, for seemingly no reason.

When it comes to fitness, there is a lot of very bad advice out there. You don’t need to exercise for hours every day to get fit. In fact it is the total opposite. Simply doing random exercises at the wrong intensity or frequency, just for the sake of "exercising," will not achieve the benefits you seek. Short but very intense workouts will have far greater impact on your health. Below I have listed 7 of the most common misconceptions that people still hold onto, that may actually hinder your progress.





1. Working Out for Long Periods at a Moderate Pace

This is a complete waste of time and will most likely cause repetitive strain injuries over time, and achieve very little else. Conventional aerobic exercise performed for long periods at

a steady, moderate pace was long considered the "gold standard" of a good workout, but research has refuted such notions in recent years. Instead, high-intensity interval training (HIIT), which requires but a fraction of the time compared to conventional cardio, has been shown to be FAR more efficient and effective, compared to longer, slower cardio workouts.

In fact, exercises such as long distance running have been shown to be among the worst forms of exercise, in terms of health benefits. There are many versions of HIIT, but the core premise involves maximum exertion followed by a quick rest period for a set of intervals.


2. Socialising

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

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