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6 Mistakes You're Making at the Gym

FitSugar — Tue, 21 Jul 2009 08:00:13 -0700

Squeezing in gym time can be tricky, so you want to make your time there worthwhile. In order to strengthen your muscles effectively and prevent injury, make sure to avoid these six common workout mistakes.

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8 Running Mistakes to Avoid

FitSugar — Fri, 29 May 2009 08:00:00 -0700

Running is a great form of cardio, and easy to start - lace up your sneakers and go. There is a technique to this form of locomotion, though, and here are eight common mistakes many runners make. Remember, improper form and bad technique can slow you down, make running more difficult, and lead to injuries, which can keep you off the road. So avoid these running no-nos:

Bouncing up and down too much: (as shown in the photo) This vertical motion uses more energy and can tire you out quickly. It can also lead to knee injuries.
Overstriding: Reaching out in front of your center of gravity with each step causes you to land on your heel, so you end up breaking slightly. Overstriding makes you lose your forward momentum, so you end up running slower.
Slapping the feet loudly as you hit the ground: This can jar the knee and hip joints, so hit the ground lightly with each step.

To see what other errors you should avoid when running, read more.

Breaking action when landing: This means you land on the heel instead of the ball of the foot, which slows you down and could result in a knee injury.
Not using your arms: Don't let your lower body do all the work. Use your upper body to gain some power and forward momentum.
Twisting your midriff side to side while running: This is an unnecessary movement, just like bouncing up and down too much. It uses up energy and will tire you out. You want to swing your arms, but don't twist your torso.
Leaning the head and upper body forward This improper alignment will cause back and neck pain, so remember to keep your shoulders stacked over your hips.
Jogging slower than you can walk: If you are jogging at a pace that's slower than 6 mph (10 minutes per mile), you might as well just walk. Your body can walk more efficiently and with less risk of injury at this speed.

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5 Running Mistakes and How to Fix Them

FitSugar — Tue, 25 Mar 2008 04:00:00 -0700

Running happens to be one of my favorite pastimes because it's easy and I can do it practically anywhere. There are, however, some things you can do wrong when it comes to running. Here are five common running mistakes and how to fix them for your future runs:

Footwear: Wearing shoes that don't fit you properly, are not meant for running, and are too old can lead to problems with your feet, ankles and knees. Replace your shoes every 400-500 miles or so and give them a twist test every once in a while to see how they're holding up.
Over and under hydrating: Drinking too much water can lead to hyponatremia and not drinking enough can lead to dehydration. A good rule of thumb is to drink water throughout your day. If you are planning on exercising, drink 8 oz 20-30 minutes beforehand. And then drink about one cup of fluid every 20 minutes. If you're going to be working out for long periods, be sure to sip a sports drink that will replace lost sodium.

There are three more so read more.

Only running on concrete: Running on concrete only can do a number on your knees. Switch it up by running on different surfaces such as dirt, grass, asphalt, and even sand.
Forgetting basic safety: iPods and other gadgets help pass the time, but can distract you from hearing what is going on around you. Keep the volume low so you'd hear a car horn or someone yelling for you. Also, if you're running when it's dark, be sure to use reflective gear.
Only running: Running, as you know, is a great form of cardio but too much of a good thing can be bad, especially when it comes to overuse injury. Give your running muscles a break with some biking, hopping on the elliptical, or swimming - anything that is different form running.

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Learn From the Game: Mia Hamm

FitSugar — Fri, 15 Jun 2007 17:15:00 -0700

After a long week, I was searching for a little inspiration and I found this gem:

"Failure happens all the time. It happens every day in practice. What makes you better is how you react to it." - Mia Hamm

I think Mia Hamm is awesome, she is six months pregnant with twins in this photo and she still has time to kick it around with kids at a Soccer Clinic for Recovering Cancer Patients and Marrow Donor Drive. Go Mia...she delivered twin girls in March and I bet they are adorable.

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Avoid These 6 Workout Mistakes

FitSugar — Wed, 17 Jun 2009 10:00:00 -0700

We all want to make the most of our workouts since we don't have tons of time to devote to being at the gym. To ensure that your workout is effective, efficient, and safe, check to make sure you're not committing these exercise crimes.

Running is your only form of cardio. Don't get me wrong. Running is effective at getting your heart rate up, toning your legs, and burning calories, but you can suffer repetitive injuries if you only stick to running. So mix it up when it comes to cardio. Biking, hiking, swimming, jumping rope, and cardio classes are also good forms of cardio.
You skip the warmup. What if you're short on time and you want to burn as many calories as possible in your 30-minute lunch break? Not only will warming up prevent injury, but research shows that, "Your body literally needs to warm up so that blood flow increases, the nervous system wakes up, and the body starts to use energy and oxygen more efficiently." So warm up by doing a low intensity version of whatever type of cardio you've chosen.

What other mistakes should you avoid? To find out read more.

You don't stretch. Many of you admitted that stretching is not top on your list. Just like the warmup, it's essential to include in every workout. Hold each stretch for at least 30 seconds, don't bounce, and don't push yourself in a stretch to the point of feeling pain. Need some ideas? Here are some of my favorite basic stretches.
Your weights are too light. If you can rush through your reps and not feel tired by the end of your last set, then you need to choose a heavier weight. In order to build muscle tone, the muscle fibers need to be stressed. Likewise, if your weights are too heavy, you'll have improper form and will rely on momentum to do reps instead of utilizing your muscles. You'll know you have the perfect amount of weight when your muscles feel fatigued by 10 or 12 reps.
You do the same strength-training routine every time. Does it seem like your routine is getting easier? It's not necessarily because your muscles are getting stronger. They're just accustomed to doing the exact same exercises every session. To tone your muscles effectively, they need to be challenged continuously. So surprise your muscles and mix up the order of your routine, or better yet, include new exercises each time.
You only do crunches to whittle your middle. Doing ab work will definitely tone your muscles, but it won't get rid of the layer of fat that's covering them. You can't rely solely on target strength training to fix problems areas. You need to do calorie-burning cardio to reduce your overall body fat percentage. This is the best way to reduce the extra padding around your waist, thighs, and booty.

Are you guilty of any of these mistakes? Share the details in the comments section below.

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So You Made A Mistake...

FitSugar — Fri, 10 Aug 2007 16:45:00 -0700

So last night you splurged and went to Dairy Queen and had a large Oreo Blizzard and now you feel like absolute crap and could not possibly get off the couch, let alone make it to the gym. Or maybe you have been slacking on getting a new pair of sneakers and now your knees are killing you.

Just like anything else in life, mistakes happen in fitness too. Use your mistakes as lessons for your fitness endeavors in the future. This way, the next time you're craving ice cream, you may just opt for the smaller size or even skip it altogether. Let's be honest do you really want to feel that crappy ever again?

Don't beat yourself up about the mistakes you make in fitness and health, just learn from them and move on.

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Don't Make These Mistakes When Exercising in the Cold

FitSugar — Fri, 02 Nov 2007 11:45:00 -0700

When it's cold outside, it's tempting to just throw on a heavy sweatshirt and sweatpants and hit the ground running. Problem is, this could leave us ~~standing~~ running out in the cold, wet and uncomfortable.

To keep warm think about correcting these common mistakes many people make while working out in the cold:

Mistake #1: Wearing jeans or street clothes. Unless they’re waterproof (which most jeans are not) and designed to dry quickly (again, not my jeans), you’ll end up freezing cold and miserable.
Mistake #2: Wearing only cotton. Cotton is great, but not for working out in the cold weather since it absorbs and retains sweat, rain, and snow.
Mistake #3: Not layering clothing. Perfecting the art of layering is key to exercising happily outdoors in the winter. Not sure how to do it, be sure to check out my how to on layering effectively.
Mistake #4: Layering socks. I learned this lesson while skiing and as a kid and the theory is that your feet will stay warmer with more layers, however, you could end up cutting off your circulation in your tootsies and making things much worse (and painful). Instead, invest in one good warm pair of wicking socks.
Mistake #5: Not wearing a hat or gloves. We all lose a good amount of heat through our heads and hands, so keep warm by covering yours up.

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7 Health Mistakes You May Be Making

FitSugar — Tue, 24 Jul 2007 13:30:00 -0700

For the most part we all have good intentions when it comes to our health. However mistakes do happen, despite our best efforts to avoid them.

Here is a list from eDiets on the top seven mistakes most people make so that you can learn from other's mistakes (and maybe your own too):

Most people don't drink enough water! Water is the single most important thing for long, good health. We are talking water, not coffee, soda, juice, milk and just plain water.
Most people think their produce or vitamin supplement is providing all the vitamins and minerals that they need. Even people who eat really good fruits and veggies are not meeting the bodies nutritional needs. Our soils are depleted and our produce is grown so fast that it does not have time to absorb what it needs from the ground. All vitamins are not equal, so do your research before you buy your supplement.

There are five more so read more

Most people think they have to go to the gym to exercise. Any good health program includes exercise and going to the gym would be terrific for everyone, but the fact is that most people do not consistently set aside time to go to the gym. "Do anywhere" exercises are more effective because they can be practiced for the rest of your life along with your daily activities.
Most people think it is OK to eat chemicals. I do not know where modern man got the idea that it is OK to eat chemicals, but it is a big mistake! Chemicals are addictive. They have no nutritional value and are poisoning our bodies. Chemicals are addictive, and we are addicted to food. The more chemicals you eat the more you want.
Most people buy food for what is not in it as opposed for what is in it. This is a terrible mistake and is a sabotage to your system. Humans need fat, protein and carbohydrates to perform all the bodily functions properly. For 2000 years man has been consuming fat, carbohydrates and protein. Any diet that eliminates an entire food group for an extended period of time is not sound. This alone is jeopardizing your health.
Most people do not read the ingredients lists of the foods they buy. Most people buy their food for what it says on the label. Labels are designed to entice you to buy the product. The ingredients are the facts. If you only take one thing to heart out of this article, I challenge you to start reading the ingredients list.
Most people trust that the government is insuring the safety of our food. Yes, the government is watching out for the additives and the foods we eat, but they are really slow at it. Rarely will a product be deemed unfit for human consumption until it is determined beyond a reasonable doubt to be dangerous. This sometimes takes generations to determine if a food additive is harmful.

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Six Health Mistakes Many Women Make

FitSugar — Mon, 08 Sep 2008 08:00:00 -0700

Doing your best to keep on top of your health? Most of us are, but there are some things that we all unknowingly do that could be sabotaging our health efforts more than we think. Prevention spotted some of the most common health mistakes women make. Check out the highlights in this slideshow and see if you might be making the same mistakes too.

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Common Fitness Mistake: Side Bends with Heavy Weights

FitSugar — Wed, 20 Jun 2007 07:30:00 -0700

The love handles are one part of the body we can all do without. People are always asking me what they should be doing to get rid of their love handles and I always say: Cardio is the only thing at the gym that will really reduce your overall body fat, which is what love handles are.

However, if you're looking to tone up those obliques, then you may do side bends (grasping dumbbells and bending side to side). Side bends are a very popular move for those of us that hate doing sit-ups but would still like to work our abs from time to time. Do yourself a favor, unless you are looking to 'bulk' up those obliques (which most of us aren't), don't go too heavy with the weights -- Too heavy of a weight may actually make the area larger. Not to mention that going too heavy could result in poor form, which could strain your back. So when you're doing side bends in the future, aim for higher reps with lighter weights.