| This is a list of ten common mistakes made during | | | | literally holding the body up. Holding the railings also |
| exercise. Quite often the exerciser and even the | | | | negatively affects natural walking/running |
| personal trainer or coach is unaware of these | | | | biomechanics – the lack of arm swing may |
| mistakes, decreasing the effectiveness of the | | | | unnecessarily strain muscles and connective tissue - |
| exercise and even risking injury. This list describes | | | | especially those of the pelvis and low back. Rail |
| each “mistake” but follows with a | | | | holding also has the effect of reducing the core |
| suggested “correction”. You may find | | | | balance training stimulus required to walk/run in the |
| this list helpful in grading yourself or even your | | | | unsupported condition. Lastly, since most people use |
| personal trainer. | | | | treadmills as a means of performing aerobic exercise |
| Ineffective warm up prior to a workout | | | | to lose weight why stop the arms from moving as |
| The purpose of a warm-up is to gently prepare the | | | | this contributes to energy expenditure? |
| body for the increased stress from the upcoming | | | | Ineffective exercise progression |
| exercise session. A 5 – 10 min bout of | | | | Any exercise session should have some logical order |
| moderate intensity cycling, treadmill walking or elliptical | | | | to maximize results. Often exercisers and trainers do |
| work or even sports specific type movements to | | | | not place a high priority on exercise order; switching |
| induce a mild, sustained stretch will be sufficient. | | | | from one exercise to another with no apparent |
| These activities have the effect of increasing blood | | | | sequence. Exercise order is very important on the |
| flow to the muscles (including the heart) and | | | | eventual results and should be motivated by the |
| increasing the core muscle temperature for improved | | | | neuromuscular and energy system demands of the |
| joint flexibility and range of motion, possibly helping | | | | chosen exercises. For example, core exercises which |
| reduce injury. Quite often exercisers go to the | | | | require a great deal of concentration and precise |
| extreme when it concerns a warm up, they either do | | | | form to perform effectively, should be performed |
| not perform one at all, or “prefatigue” | | | | when the person is “fresh”- right after a |
| by running at a high intensity for 15 –20 | | | | short warm-up and stretching. Core training may be |
| minutes (or more) before their session. This has the | | | | followed by power training (if appropriate) since this |
| effect of draining valuable muscle carbohydrate | | | | form of exercise also requires that the exerciser be |
| stores (glycogen) needed for the upcoming strength | | | | rested and fresh to perform effectively. Multiple joint |
| training/bodybuilding exercise session. If the goal of | | | | strength training (exercises like squats, lunges, bench |
| exercise is to lose weight, it is actually better to | | | | press, shoulder press ect.) should follow power |
| perform extended aerobic exercise or interval training | | | | training since these exercises require large energy |
| at the end of an intense strength training session as | | | | reserves. A good variation here is to alternate |
| the body will be likely to burn more fat as a fuel due | | | | between upper and lower body exercises or use the |
| to the decreased glycogen stores. | | | | “pull/push” rule – that is, follow a |
| Ineffective stretching | | | | pulling type exercise with a pushing type exercise. |
| Many individuals and personal trainers lack the | | | | Since most isolation exercises such as tricep |
| knowledge to perform stretches effectively. For | | | | extensions, bicep curls and sit-ups have much lower |
| example, when performing a static hamstring stretch | | | | energy requirements, these can be performed near |
| on the floor with the leg straight up in the air it is | | | | the end of the session. |
| essential to press the opposite leg onto the floor to | | | | Trying to perform stabilization and mobilization |
| prevent excessive posterior (backward) tilting of the | | | | exercise together |
| pelvis. Posterior tilting will decrease the effectiveness | | | | You may recall from our series on core training, (Core |
| of the stretch. When performing a dynamic stretch | | | | Stability Training For Sport – Parts 1 & 2 [ |
| like a lunge to stretch the groin and thigh muscles, | | | | that the core muscles stabilize the pelvis in its |
| the spine (and pelvis) must remain erect and | | | | “neutral” position (as in standing upright |
| perpendicular to the floor otherwise the | | | | with perfect posture). The muscles like the |
| effectiveness is lost. Exercisers that stretch in the | | | | hamstrings, large back muscles and hip flexors that |
| standing position while holding onto or pressing | | | | are attached to the pelvis are mobilizing muscles and |
| against some external source of stabilization deprive | | | | do just what their name implies – they tilt the |
| themselves of full benefit. It may beneficial to | | | | pelvis forward and back, side to side and rotate it to |
| perform dynamic stretches with good technique in | | | | allow for bodily movement. It is very difficult to train |
| unsupported standing and lunge type positions at the | | | | stability and mobility in a single exercise since |
| beginning of the session. This has the effect of | | | | technically they are opposite actions. For example, |
| simultaneously targeting balance (core stability) and | | | | performing squats (requires movement of the pelvis) |
| flexibility while preparing the body and joints for | | | | on a BOSU ball or while standing on inflatable discs or |
| movement during the strength training workout to | | | | foam rollers is probably of little benefit to |
| follow. Static stretching may be more effective at | | | | strengthening the core. Likewise, performing curl-ups |
| the end of the workout session as the muscles will | | | | on an exercise ball is unlikely to improve core |
| be warm and pliable. | | | | strength as this exercise is targeting the muscles that |
| Excessive use of machines | | | | tip the pelvis backwards. Core exercises are best |
| As mentioned in other articles on this website, | | | | performed in static positions such as bridging and |
| exclusive use of exercise machines deprives the core | | | | standing. It is beneficial then to concentrate on |
| muscles of stimulation and forces muscles to work | | | | stabilizing strength and mobilizing strength separately |
| either in isolation or in static, non functional patterns. | | | | and not together. Build a foundation of core stability |
| While some machines such as leg press machines and | | | | and flexibility first before trying to work the arm and |
| assisted pull up/dip machines have merit; exercises | | | | legs. Much more leg strength can be trained when |
| that accentuate the body’s own internal | | | | the foot is in contact with a firm surface (like the |
| stabilization mechanism (core) are excellent for | | | | ground) - besides this is how we operate in daily life |
| increasing movement function and also allow for | | | | anyway. |
| much more creativity and fun. Exercise machines are | | | | Faulty exercise progression |
| good for an introduction to resistance training and for | | | | Quite often exercisers, personal trainers and even |
| bodybuilding, but it is not advisable to use them as an | | | | coaches fail to understand functional exercise |
| exclusively. A good suggestion is to strike a balance | | | | progressions. They observe other people performing |
| between exercises that challenge the body’s | | | | a particular exercise and decide to incorporate it in |
| own stability and balance (free weights, standing | | | | the their or their client’s routine. It may be |
| lunging exercises) and traditional machine and | | | | however that the person they observed performing |
| supported exercises, which allow for greater muscle | | | | the exercise had progressed to that point correctly in |
| work | | | | a functional and systematic manner. If an exerciser |
| Poor exercise technique | | | | attempts to perform an exercise that they are |
| Ultimately quality is the factor that matters most | | | | physically unprepared for, there is increased risk of |
| when exercising not necessarily quantity. It is easy to | | | | injury and performing the movement with poor |
| sacrifice form for function and perform many more | | | | technique. The brain remembers and stores both |
| repetitions of an exercise with poor technique than | | | | good and bad motor and movement patterns, so the |
| to perform the same movement with strict | | | | old adage JUNK IN = JUNK OUT holds true for |
| biomechanically correct technique. It makes sense | | | | exercise too. A good suggestion is strengthen form |
| then that correct technique is the most difficult | | | | the “inside out” and not the |
| aspect to learn and control as it is often only gained | | | | “outside in” by focusing on flexibility and |
| through experience and trial and error. An | | | | stability. These are the prerequisites to the successful |
| inexperienced exerciser should invest in the services | | | | performance of functional movements such as |
| of an experienced and credentialed personal trainer | | | | squats, lunges and sport specific movements. So |
| to minimize the learning curve and get it right from | | | | static stability training and stretching progresses to |
| the start. For example, an excellent method of | | | | dynamic stability training, which then progresses to |
| assessing the quality of you or your | | | | strength and finally power training. To attempt to |
| instructor’s form in a squat is to view the | | | | strengthen and condition the body from the |
| back of the head in relation to the back of the heel. | | | | “outside in” instead of from the |
| If the spine is straight (not curved) and the back of | | | | “inside out” will fail to give any |
| the head remains in line with the back of the heel | | | | satisfactory results. Any exercise program should |
| (flat) throughout the entire movement, then the | | | | look first to develop a base (core stability, |
| technique is good. Essentially, the barbell should move | | | | cardiovascular fitness) and then progressively |
| in a near vertical line throughout the movement. | | | | “build” on this base to improve |
| Should the bar move forward, it places increasingly | | | | performance, strength and function. |
| heavy loads on the spine and intevertebral discs, | | | | Placing blocks under the heels in a squat |
| much like the arm of a crane. Lifting in this manner | | | | Placing blocks under the heels is a common technique |
| increases the likelihood of injury to the spine and the | | | | used by trainers and exercisers alike to compensate |
| connective tissues such as discs, muscles and | | | | for tight calf muscles (soleus) or to concentrate |
| ligaments. | | | | work on the quadriceps (thigh muscles). Often |
| Holding the feet down and throwing the legs during | | | | exercisers see other individuals performing squats in |
| abdominal exercises | | | | this manner and they aim to copy them. This practice |
| An exerciser’s feet should never be held down | | | | is not advisable since one is essentially “giving |
| or hooked under a bed/door when performing | | | | in” to the lack of flexibility at the ankle and |
| multiple sit ups as this will allow for a majority of the | | | | failing to increase the quality of this highly functional |
| work to be performed by the hip flexor (groin) | | | | movement. Raising the heels also places the ankle in |
| muscles. The lower abdominals are responsible for | | | | an unstable, plantarflexed position making it more |
| fixing the pelvis in a sit-up by pressing the low back | | | | susceptible to injury – specifically a lateral ankle |
| into the floor. If the abdominals fatigue or are not | | | | sprain. In this position, the body’s center of |
| strong enough to hold the low back flat and the feet | | | | mass shifts from the midfoot to nearer the toes, |
| are fixed, the hip flexors may cause a forward tilting | | | | increasing the likelihood of a loss of balance and |
| of the pelvis and the development of a | | | | possible injury. A safer method to target either the |
| “hole” in the lower back. Performing | | | | quadriceps or the hamstrings and glutes is to control |
| sit-ups with a forward tilted pelvis tends to strain the | | | | the bar placement on the back. In the high position |
| low back and actually stretch and weaken the | | | | the bar rests on the posterior deltoids (shoulder |
| abdominals instead of strengthening them. The same | | | | muscles) at the base of the neck, this has the effect |
| problems can occur while lying on the back when | | | | of targeting the quadriceps muscles. In the low |
| both legs are raised straight into the air and are | | | | position, the bar rests further down the back across |
| thrown by a partner toward the floor. If the lower | | | | the posterior deltoid at the level of the middle |
| abdominals cannot fix the pelvis flat as the legs | | | | trapezius (top of the shoulder blades) this positioning |
| approach the floor, this type of exercise can | | | | will translate into a greater load being shifted towards |
| seriously strain the lower back muscles. An alternate | | | | the hamstring and glute muscles. |
| leg scissor action is reverse curls or hanging knee lifts | | | | This article has aimed to highlight the common |
| are a better substitute for concentrating on the | | | | mistakes that people may make in their exercise |
| lower abdominals. | | | | routines. Very often just an awareness of the |
| Holding onto the front or side rails of a treadmill | | | | mistakes can often remedy the situation while other |
| This is a common sight in any gym of fitness facility - | | | | problems may take time and experience to deal with |
| a person gets on a treadmill and starts to | | | | like learning correct exercise technique. It is hoped |
| progressively crank up the speed and incline. The | | | | that this article served the purpose of informing the |
| incline approaches maximal and the individual is holding | | | | reader so as to allow him/her to get the most out of |
| onto the front or side rails for dear life to avoid being | | | | their exercise routine and allow them to make |
| thrown off the machine. The rail holding essentially | | | | educated assessments of themselves and other |
| cancels out the benefit of the increased intensity | | | | exercise professionals. |
| demands gained from the incline since the arms are | | | | |