Things You Should Never Do During a Workout

 

Hanging out on the equipment.

This is one of the biggest no-no's, especially when the gym is busy! Completing your set, and then instead of briefly stretching and continuing on, sitting on the machine during your rest time! Please keep in mind, that if you're resting for more than 30 seconds and there are others waiting to get on that machine, either finish up or let them work in with you on the machine.

Lifting too heavy or too light.

In order to get great results, burn more calories, increase lean muscle and decrease body fat, lifting weights is a must. But how much weight should you actually lift? Heavy weight with low reps or light weight with high reps? Are you getting the results you want? Women tend to lift weight that's are simply too light for them, thinking they will "bulk up" and get big if they lift heavy. Men tend to lift weight that are too heavy for them to start with since most guys want to get huge. A good rule of thumb is to lift weights that you can do for 10-12 repetitions with the last 3-4 reps becoming more challenging. If you've been lifting the same weight for over 6 weeks, it's time to change up your routine, either by increasing your weights, reps or sets. Again, contacting a Certified Personal Trainer is always an awesome option.

Dropping weights.

Yes, we understand that the weights are heavy and you're working hard, but dropping those heavy weights on the floor is a big no-no. Not only can you damage the floor, but you're going to need to pick them back up to either use them again or to put them away. Keep in mind that some weights (especially those covered in rubber) can bounce and roll, so just put them on the floor without the two foot drop.

What's that sound?

I'm not sure who originally told someone that loud grunting when working out was acceptable, but let me tell you, it's not! Not only is it distracting to the other gym members, but when you're grunting, you're usually not exhaling on the exertion since you're too busy making noise. The same goes for squealing! Yes, I've heard women squealing when they are lifting weights as well as other sounds that belong more in the bedroom than in the gym. I'm not saying you can't make any noise, but keep it down to a little growl, grunt or squeal!

   

Catching up with social time.

If you have enough energy to catch up with friends while you're doing cardio or talking on the phone, you're probably not in a good target heart rate zone. This goes double for talking and holding onto the hand grips, especially on a treadmill. A good rule of thumb is to do your cardio as you would if you were walking, jogging, running or cycling outside.

Wiping down equipment.

Whether you're working out hard or hardly working out in the gym, please wipe down the equipment after using it. Whether it's a cardio machine, weight machine, or a free weight bench, common courtesy and respect dictates that wiping off your sweat, makeup or anything else that you've left behind is a great way of helping keep your gym clean and sanitary. This includes the handles on the cardio machines, any sweat that is on the floor, the seats on the bikes and all the benches that you lay on or lean against. Until next time, keep moving, keep it clean and train smart!