Healthy Living, Fitness Plans & Exercise Routines
Workout Plans, Aerobic Exercise, Everyday Fitness Workouts & Exercises
To help follow these fitness workouts tips, team up with a workout partner so you can keep each other in check. When you tackle your fitness exercises in tandem, you may be modeling your behavior on a person you look up to, according to recent research into exercise routines. Your fitness plan buddy can remind you to turn off your phone, so you won't be tempted to text, and your strength training, flexibility or aerobic exercise workout partner can keep you away from sports drinks, remind you to loosen your grip on fitness equipment and make sure you're both alternating your cardio and other exercise routines so you don't plateau. Just make sure your healthy living and exercise buddy and you don't spend workout time chatting.
6 Fitness Killers
We asked two Gold’s Gym Fitness Institute trainers to name six small things that can stop you from seeing real results.
Getting in good shape and staying that way is all about attention to detail. Picking the right running shoes and a healthy spot for Saturday dinner can be just as important as making sure you get to the gym. You have to be aware of small fitness killers that can creep into your routine and stall your progress, making all of that hard work you’ve put in less valuable. Gold’s Gym Fitness Institute trainers Adam Friedman and Jamie Eason each gives us three seemingly small things that can be fitness goal blockers.
1) The Issue: Phone stops between sets.
The Details: Texting and talking between sets leads to bad gym behavior for two reasons. One, you might end up taking more time between sets, wasting valuable gym time and letting your heart rate slip. Two, while you’re typing away, your body wants you to be hydrating and stretching to recover from the work it just put in. This can throw off the overall rhythm of your workout and put you at risk for injury.
The Fix: Leave the phone in your gym bag or, if you use it as an MP3 player, put it on Do Not Disturb mode. Never rest more than a minute between sets to keep your heart rate up.
2) The Issue: The weekend.
The Details: It’s easier to stick to a diet plan during the workweek when you have a more set schedule. Once the weekend starts and your social life picks up, you might be tempted to slip, and a few drinks might cloud your judgment. Allowing yourself a cheat meal or two is fine, but you can’t outtrain an entire cheat weekend. High-calorie free-for-alls will ruin all the hard work you put in on Monday through Friday.
The Fix: If this is something that happens to you, plan your cheat meals around a social event where you know you’ll be tempted, pick restaurants that have healthy choices, and alternate alcoholic drinks with club soda or water.
3) The Issue: Single-minded cardio.
The Details: Sticking to one type of cardio can allow your muscles to adapt and get too familiar with the training—so you don’t get the same results you once did. Also, you might become too passive, logging just time instead of intensity.
The Fix: Your muscles like surprises, so switch it up. Try switching machines every 10 minutes (for example, stationary bike to stairstepper to treadmill). Also, don’t forget to add in some strength training—a cardio-only regimen is bound for a plateau.
1) The Issue: Your playlist.
The Details: The gym may not be the best place to listen to smooth jazz. Choosing the wrong music can negatively impact the overall focus of your workout. It can adversely affect the rhythm and intensity of both cardiovascular and muscle-intense training.
The Fix: Try syncing the rhythm of a song to the pace of your workout. This can help sustain the intensity, as well as stifle that little voice in your head that often tells you to stop. Also, try switching things up, rotating your playlist for more variation, or sharing workout playlists with your friends on Spotify.
2) The Issue: Sports drinks.
The Details: Unless you are engaged in prolonged physical activity such as a marathon or a bike ride, sports drinks can usually do more harm than good. A 16-ounce sports drink usually contains 14 grams of sugar, which is very difficult to burn off in one session at the gym.
The Fix: Drink water! Aim to drink at least half of your body’s weight in ounces each day. Hydration is essential for all aspects of training.
3) The Issue: Tight grip.
The Details: This issue applies to the weight trainers out there. An overly tight grip does nothing more than strengthen your forearms and will tire you out faster when performing exercises. This can leave you exhausted at the end of an arm row, wasting energy you could be saving for a more effective session.
The Fix: Simply try loosening your grip, or invest in some padded gloves and straps to help ease the tension in your hands, wrists and forearms when performing various exercises.
For your fitness workouts, you need to avoid these small fitness killers to achieve the results you want, whether you're aiming to increase muscle mass or just looking to sharpen everyday fitness. To stick to these fitness exercises tips, consider partnering with a workout buddy because the "exercise habits of close others are associated with one's own exercise habits," according to 2011 study published in the Psychology of Sport and Exercise. Tackling your fitness plan with a partner means that you have someone right there, sweating with you, and stopping you from texting, checking the Web or making calls when you should be exercising. You can be a healthy living buddy for your workout partner, too, and keep the other person motivated to keeping working her or his workout plans.
Hitting your fitness workouts with a buddy can help you avoid pitfalls and traps in your exercise routines, and one reason may be that we model the behavior of people we look up to, according to exercise researchers at Stony Brook University. Fitness exercises researchers also note that we may perceive our workout partner's actions as desirable. When you tackle your fitness plan with a partner, remember that this isn't social time; it's exercise time, and you need to keep extra chatter to a minimum. Healthy living experts at WebMD provide this rule of thumb: "If you can easily carry on a conversation while exercising, you’re not working hard enough… When you exercise at a moderate level, the idea is to work hard enough so that you can only get out a few choppy sentences... For vigorous intensity, you should only be able to squeeze out a few words before needing a breath."