Sometimes, it’s okay to bend the rules – just a little. But when it comes to exercise, bending the rules aren’t always the best solution. During every training session, no matter who you are or how advanced you are, it’s unlikely you will finish your session without some fault or mistake.
Below, I outline ten common ‘exercise faux pas’ that instructors in the fitness suite see on a daily basis. The good news – it happens everywhere and are often made by the vast majority of exercisers today.
Faux pas number one – Name Shame
If you are using a piece of kit in the gym, it’s always best to know what the equipment is called. Not only will it help you know where to focus, but it gives you confidence in using it. While training, I was recently asked, “you know that thingy ma-bob over there?” There are no words. First thing, first. Revise equipment after the induction.
Faux pas number two – Why Try
After learning the name of the equipment, the next step is to learn what it does and the benefit of using it. You are in the gym to reap rewards. Whether it be to strengthen and tone or to adapt, it’s important to know what muscle group you are working while performing a discipline. This is the right way to progress any goals.
Faux pas number three – Technique Tragedy
Working through a faulty and poor technique just invites injuries. You will gain more success mastering your style and positions then attempting a skilful exercise with the wrong joint working. This could also easily deliver strain to a referred area of the body. Improve technique before you improve a skill. Often you see people lifting heavy weights with faulty technique or half repetitions that could wreak havoc on your body.
Faux pas number four – Buff Biceps, Teenie Triceps
This comes down to only working specific body areas and muscle groups. Images of huge muscles, defined abs and large shoulders has most of society thinking that must mean strength. However, physique is an overall body composition and health. A whole body approach is the only way you will remain lithe, powerful and proportioned.
Faux pas number five – Plateau Plodding
If you do what you’ve always done, you will have what you’ve always had. No need for an explanation on this, change often brings progression. Do not be afraid to try something new to see results, lifting efforts and redesigning an old style and habit.
Faux pas number six – Invest in Intensity
Buy a heart rate monitor or learn to rate your work loads and efforts correctly. When you come to the gym, the key principle is to monitor your intensity. Knowing what it is you want to achieve is your benchmark for structuring your training accordingly. The vast majority over estimate calorie burn when it comes to weight loss. Viewing the machines summary of exercise is not a true indication of energy output as they do not take into account your height and they produce gross calories burnt. This leads the gym-goer to believe they have over-succeeded at times. On another note, increasing intensity too quickly can be just as damaging. This has a negative effect, resulting in poor performance and hindering skills and progression. Learn to get it right.
Faux pas number seven – Sweaty Betty
Gyms are filthy, bacteria is literally everywhere. If you make a muck, clean it up. Look out for anti-bacteria spray/wipes after using equipment. It’s important to have consideration for your fellow members and clean up your stations.
Faux pas number eight – Screamer Diva
Having a rough day or tough workout? Singing along to your music tunes? Not everyone wants to be part of your grunts, raves and noise. So take out the ear phones and don’t be that type of person at the gym that lets everyone know where they are and what they’re doing.
Faux pas number nine – Hoarder Hogg
Sitting on a piece of kit while texting or having a chat may result in some annoyances from the queues of keen exercisers that are waiting to use the machine. On a daily basis, people ‘park off’ on a station and set up base. Do your sets and move on to keep the flow of waiting people going.
Faux pas number ten – Mirror Magnet
Exercise is fast approaching a vanity status, rather than a healthy lifestyle. The reason we exercise needs to be assessed and addressed. It is crucial to be heart and mind healthy. Exercise promotes health and wellbeing. Use the mirrors to correct posture and adjust technique, not to have a good critique and judge how grand you are.
The above faux pas are what trainers see throughout every gym, every day. We can all play a part to help erase some of these common traits, making exercise and its atmosphere a much better and enjoyable place.