Stretching properly after aerobic activity is an important part of working out, but many people fail to do it, according to a recent survey by the American Council on Exercise. The council asked 3,000 certified fitness professionals to submit the “Top 10 mistakes people make in the gym.” Gymgoers should stretch immediately after a workout while their muscles are warm and pliable, the council says.
Quad stretch with towel (ABOVE)
Lie on your stomach. Put a towel around your right foot and pull toward your buttocks. A stretch should be felt in your quad, the front of your thigh. Do two to four repetitions, holding for at least 30 seconds each time. For added support and comfort, try placing a towel under the knee that you’re stretching.
Hamstring stretch with towel (RIGHT)
While lying on your back, straighten one leg and pull it toward your head as far as you can, using a towel. Hold the leg in position for 30 seconds. Repeat two to four times with each leg. Power and flexibility depend on the strength of the hamstring.
Shoulder stretch
Bring your left arm across your chest, holding your left elbow with your right hand or arm, depending on your flexibility. Hold for at least 30 seconds before releasing. Do two to four repetitions with each arm.
TOP GYM BLUNDERS
Here are other mistakes people make in the gym, according to a survey done by the American Council on Exercise.
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– Lifting too much weight. Gradual, progressive resistance is far more effective and safer.
– Not warming up prior to activity. Muscles need time to adjust to the demands of aerobic activity. Start slowly and gradually increase intensity.
– Not cooling down after workout. Take a few minutes to lower your heart rate and stretch.
– Exercising too intensely. It’s more effective to sustain a moderate workout for longer periods of time.
– Not drinking enough water.
– Leaning heavily on a stair-stepper. Lower the intensity to the point you can maintain good posture.
– Not exercising intensely enough. Work up a light sweat and get your heart beating in your training zone.
– Jerking while lifting weights, which can lead to injury.
– Consuming energy bars and sports drinks during workouts shorter than two hours. You don’t need the calories. [SACRAMENTO BEE].