How to Make Your Workout More Effective
Build a Better Workout
We are excited to share one of our fave stories from Prevention here on FitSugar!
Moves to keep, moves to ditch
By Selene Yeager, Prevention
Thirty-six-year-old Laura Metcalf has been doing ab work for 15 years. "I do countless crunches at the gym," says the active mom, who lives in Indianapolis. "But when a trainer recommended I try a full sit-up, I couldn't believe how hard it was to do just one," says Metcalf, who now vows to do a few sit-ups instead of dozens of crunches.
Believe it or not, she'll see better, faster results if she does. In fact, a lot of the moves you see — and maybe do — every day in the gym aren't the best way to strengthen your muscles, says former Olympic coach and Ormond Beach, FL, strength-training consultant Harvey Newton. "There's a lot of 'bodybuilding pollution' out there," he says. Bodybuilders devise moves to hit every muscle fiber from every angle. Now many of those exercises have become mainstream.
Not only does it take hours, but "the average woman will never get the shape she wants by isolating each and every muscle," says Patrick Hagerman, EdD, a professor of exercise science at the University of Tulsa. The better bet: hit a broad range of muscles at once.
With that in mind, we asked experts to name their three top strength-training time wasters. Look familiar? We thought so. Swap them for our choices, and you'll save time while you get firm faster.
6 Workout Mistakes That Slow Down Results
Ditch: Ab Crunch
That's right. "This quintessential abdominal move might as well be dubbed 'the great time waster,'" says Hagerman. Originally designed to isolate the abdominal muscles, the crunch is best for beginners or people recovering from back pain. Because the range of motion in a crunch is so limited-and abs get strong fast — people can end up doing dozens of crunches without seeing any real progress, he says.
Do: Sit-Up
Lie on back with feet resting flat on floor, knees bent about 90 degrees, and arms crossed over chest. Tuck chin toward chest, contract abdominals, and roll all the way up, bringing chest as close to knees as possible. Roll back down. Start with 10 to 15 sit-ups.
Why It Works:
"Sit-ups involve a greater range of motion, so your abs work longer under tension," says Hagerman. Sit-ups also work your hip flexors (the muscles at the front of your hips), which help maintain proper posture and are often weak from disuse.
Get Ultrafast Results With These Belly Flattening Moves
Ditch: Dumbbell Fly
Hailed as a cleavage creator, this popular chest exercise isolates just a small part of the pectoral muscle, says Hagerman. "It's not functional for anything but giving a better bear hug," he says. And less-than-perfect form can strain the shoulder joints.
To learn what exercise you should do instead, keep reading.
Do: Stair Push-Up
Place hands, under shoulders, on a step with arms extended. Walk feet back until body forms straight line from head to heels. Bend elbows and slowly lower chest to step until shoulders are in line with elbows. Press back to starting position and repeat for eight to 10 reps. (If this is too challenging, start at a higher step or use an aerobic bench.)
Why It Works:
"Push-ups are one of the best upper-body toners because they recruit muscles in your chest, triceps, and shoulders," says Hagerman. But many women avoid them because they're too difficult. By performing them on an incline, you lessen the force of gravity slightly, so you can complete more reps and give your torso a total workout.
Ditch: Seated Leg Extension
Whether done on a machine or with ankle weights, this move will help shape your quadriceps. But leg extensions can place dangerous loads on the ligaments and tendons in your knees, says Hagerman. Women's knees are notoriously fragile: The NCAA tracked knee injuries in college athletes and found women suffered two to four times as many ligament tears as men.
Do: Planted Step-Up
Hold an 8- to 10-pound dumbbell in each hand and stand facing a step. Step up with left leg. Straighten left leg; at the top of the move, contract glutes and extend right leg behind you. Bring right leg back down, and lower your body until tip of right toe just touches floor, keeping left foot on step. Immediately repeat, completing a full set (10 to 15 reps) with one leg. Then switch sides. (For added challenge, make the step higher or step onto a bench.)
Why It Works:
It's safer, plus your quads get a great workout as you lift your body weight against gravity. It also tones your butt, hamstrings, and calves. If you prefer machines, try the One-Legged Press.
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