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10 Most Common Mistakes Women Make in the Gym

10 Most Common Mistakes Women Make in the Gym

Fitness is something that we all are looking up to. All that we need is a fit and healthy mind and body. Routine workouts and exercises are something that has been helpful in remaining fit and healthy all through the life. Men have already been focusing on this important aspect of life for years. However, very few women were found taking up such a challenge during the earlier days. But, ever since lower fitness levels has been stated as a major cause of many health problems, people are now rushing towards the gym to make sure that they are healthy enough to prevent such problems.

Many women think that simply walking into the gym and working out regularly will help them get proper results within a few days. Or some others spend day in and day out inside the gym and still don’t get enough results. If you are among the ones who are putting in your best and still not seeing any expected results, it is time you assess your own workouts and check to see that there are no mistakes in the way you do it. The common ones are usually looked into, but there are a few rare ones that often remain ignored. Thus, it is time that you think of all the mistakes that you make while you are at the gym.

1. Using Less weights

Women are usually found picking up the least amount of weights or somewhere close to it. Women are usually considered to have less capacity than men. But, this does not mean that you begin with the least amount of weights. You can try starting with the weights that you think you are capable to pick. This can be anything in between the range that is available. Starting with an exact amount of weight will help you improve your own capacity and thus achieve results sooner.

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2. Unbalanced Workouts

The most common mistake that women are found doing is that they focus on a certain body part. This results in that part being worked out regularly, leaving the others unattained. If you continue doing this for a longer time, this may gradually lead to an injury or the least results seen in the other parts or muscles.

3. Not Checking your Form

A few women go to the gym with the sole purpose of working out. At such times, the focus is only on the workout, but not on the method. It is important to concentrate on the way you are performing a certain set of exercises or workouts. Performing the workouts properly will help prevent the risk of injury and will also help improve the results.

4. Focusing on only one form of workout

While you are working out, it is important to perform different kinds of workouts. Cardio and strength training workouts both play an important role in fitness. Cardio helps in burning fat, whereas strength training exercises help in metabolism burning. Hence, it is important that you combine both of these forms of workouts to make sure that you achieve appropriate results.

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5. Not Getting Post Workout Fuel

Men are usually observed to consume their protein drinks or protein shakes after they are done with the workouts. These drinks help to replenish and rebuild the muscles within us. Women usually are found ignoring this important part of their routine. It is important to refuel your body once you have finish working out.

6. Missing the process of warming up and cooling down

Best results are achieved when the strength training workouts are performed while the heart rate is high. Thus, women out there keep in mind to perform adequate amount of warming up exercises that would be proportional to the intensity of your workouts. It is also important to let your muscles cool down and relax after a workout. Thus, some stretching exercises will help in relaxing and restoring muscles sooner.

7. Being Tired of Working out

As time passes by, women are found to skip out a few workouts or reduce the intensity or the reps that they perform. But, this will not help you in any way. You should always move forward and take up more reps and workouts of higher intensity as the time passes. Your body gradually gets used to the regular exercises that you may be performing. It is important to increase the intensity or the reps to make sure that you are increasing your body’s capacity to perform more.

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8. Not Altering the machines for your needs

It is already known that no two people have the same body type and therefore all people differ in their capability to perform things. Do not go with the numbers set for others. Try to figure out what suits you best and perform accordingly.

9. Not Focusing on your fitness goals

There are many other things that may distract you while you are working out. Things like your phone, messages and television may distract you. It may sometimes be fine to be involved in these things or even talk to the other women working out besides you. But, it is often observed that such distractions take women away from their goals.

10. Setting Unrealistic Goals

Few Women are found working extremely hard in the gym by observing all norms and avoiding all the above mentioned mistakes. But, still they complain of not achieving the desired goals in time. At such times, you need to check whether the goal that is set is realistic and whether it is really possible for that person to achieve it. Start with smaller goals that you can achieve and then move up higher.

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Avoiding these mistakes will help a woman achieve true fitness that she is working out for within no time. The results after such a workout routine that avoids all the mistakes is the perfect plan that any women can follow in order to be fit. But, the most important aspect is that you know more about your body type and perform workouts and exercises that best suit you.

Featured photo credit: Femal workout via photopin.com

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Last Updated on January 14, 2019

7 Ways To Make Exercise Fun For Everyone

7 Ways To Make Exercise Fun For Everyone

From Atkins to Paleo to eating gluten-free despite not being one of the rare few people afflicted with celiac disease, fad diets are everywhere. It drives me crazy because I believe these diets do more harm than good. Your body is made up of a variety of vitamins, nutrients, and minerals, and losing weight healthily isn’t possible when you fill your body with unnecessary synthetic plastics, sugars, and powders. There’s no easy button in life.

What you need to do is exercise, which isn’t very appealing to many people. Workouts take work, so there’s already a stigma involved in going to the gym. Starting a healthy workout regimen becomes easier when you make it fun. If you want to live long and prosper, get off the couch and try these methods to turn your workout into a playout.

1. Take the scenic route.

Walking is an easy way to transition to a healthy lifestyle, and it’s free. Not only do you burn calories (check out this calculator for how many calories you burn based on your weight), but you see the world in a different way. Hiking in nature is great if you have access to it, but don’t let living in an urban area deter you from walking.

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Whenever I’m creatively stuck I get my head straight by walking a couple of miles. It’s also how I discover new paths, meet new people, and stumble upon hole-in-the-wall spots I never would have found otherwise. You could drive past the same place every day and never appreciate the beauty, nor even notice it’s there.

2. Distract yourself.

No matter what exercise routine you choose, use the time to meditate. You may wonder how marathon runners are able to put so many miles on their bodies. It’s because the pain from running that you avoid is something they’ve learned to harness to enter a transcendental state. If you’re aware of the benefits of meditation and exercise but don’t have time to do both, you can combine them, killing two birds with one healthy stone.

3. Listen to music or podcasts.

There are few experiences in life more pleasurable than turning up the music and drowning out the world around you. With so many podcasts and music apps available on your smartphone, you can easily find entertainment options perfectly suited to your personal tastes. Never worry what people may think of you when working out;instead, crank up the volume and get lost in your own world. You’ll be in shape before you know it.

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4. Bring a friend.

Some people can’t go anywhere alone. While I highly recommend dining out and seeing a movie in a theater alone, having company while exercising is very helpful. It allows you to pace yourself with someone else, and gives you a coach to motivate and push harder than you may have on your own.

Many exercises are safer when done with a friend, and some sports can only be played with another person. Involving others in your goals can mean the difference between success and failure. Just remember to continue exercising if the other person flakes, or they’ll be in control of your health.

5. Accessorize.

There are accessories that can make exercise easier, and sometimes buying a new toy can add some much-needed fun to your routine. With apps like RunKeeper and Nike+, your smartphone is capable of tracking your vitals and progress. Wrist weights can add a new dimension to your workout, and, if you exercise at night, a headlamp can help you see what’s in front of you so you don’t trip.

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For urban runners and power-walkers, one of the biggest obstacles is other people. It’s difficult to get in your meditative zone and enjoy your music when you constantly have to dodge people. To resolve this vexing issue, Runbell, a startup in Tokyo, has developed the runner’s version of the bicycle bell. With this lightweight brass bell warning people you’re approaching from behind, you’re free to maintain your transcendental state while continuing your workout. Head to their Kickstarter campaign to pledge your support.

6. Compete.

A little healthy competition can motivate you to push yourself further in your workout regimen. There are apps like Zombies, Run! which turns your run into a video game, and MyFitnessPal which allows you to connect with others in the exercise community. Whether you’re directly competing with a friend, an online community, or against your previous self, setting goals is the key to reaching them. Running with no destination can feel like an impossible task, and it’s easy to get distracted.

7. Relax.

The best part about exercising is how much you enjoy the downtime. If you think laying on your couch all day is enjoyable, it has nothing on that hour you spend as a couch potato after a rigorous workout. Jay-Z said it best, “in order to experience joy, you need pain.” The harder you push yourself while exercising, the better you’ll feel when you’re relaxing.

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With that said, don’t relax too much, or it loses the effect. It’s okay to indulge every so often. Treat yourself to some junk food you’re craving, imbibe a drink here and there, and spend a day vegging out on your couch. Staying healthy doesn’t have to be torture. Just turn down when you can and dedicate some time to better the health of your body. You only get one.

Featured photo credit: tpsdave via pixabay.com

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