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Truly Huge Fitness Tips
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Fitness Tips For 8/15/2007
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Weight Lifting Don'ts
By Jason Kahn
Many articles relating to exercise and nutrition are written
that address what "to do" to achieve your fitness goals.
Rarely does an article talk about what NOT to do to achieve
success. The goal of this article is to introduce you to
some common mistakes that are made when working out.
Don't bounce!
Bouncing the bar off your chest, bouncing out of the bottom
position of a squat, or similar actions serves no purpose in
helping you get stronger, more developed or lean. Two things
do occur; you pump up your ego and you increase your chance
for injury. There is a high amount of stress placed on the
connective tissue when momentum is used rather than your
muscles. Strive to have control and good form, rather than
CHEATING to get the weight up!
Don't round your back!
When lifting, a rounded back increases the likelihood of
strains and sprains in your lower back and shoulder region.
Keeping your shoulders back and your lower back in a
neutral/arched position serves to keep your spine in
alignment and acts as a natural weight belt.
Don't let your heels come up when squatting, leg pressing
or lunging!
When the heels are raised or not in contact with the floor
undue stress is placed on the ligaments of the knee joint
and emphasis is lost on the posterior portion of your
legs/glutes.
Don't do your cardio before your weights!
A five-minute warm-up is fine, but doing cardio first
depletes the energy you need to lift weights (glycogen).
When you lift weights your body needs glycogen for fuel.
If this fuel is depleted because of cardio done just
prior, your body will burn your hard earned muscle
tissue for fuel! Done in the opposite order, you will
maximize fat burning and minimize muscle wasting.
