10 Common Gym Mistakes

The Ten Most Common Gym Mistakes Revealed

1) Not making any improvements.

Sounds simple right?, but the majority of gym user have not made any improvements in the last 1,2,3,4 months plus. For example, If you usually do level 8 on the cross trainer, and were also doing that 3 months ago you have broken the first rule of exercise and not changed your training programme! Also, Lifting the same weight as two months ago is another sign you have hit an exercise plateau.

This totally undermines your exercise and goals. You must change your exercise programme regularly. Change it next time you are in the gym, If you do level 8 do level 10, or if you usually do 15 reps a set then increase the weight and do just 10. You must force the body to respond and adapt to change.

2) Not warming up

 Give your muscles time to adjust to your exercise routine by working them gradually and increasing intensity over time.

4) Not stretching enough

Stretch after an aerobic exercise while your muscles are still warm and limber.

5) Not doing all four key areas of exercise.

In general, many women do just cardio and most guys just weights. You will not achieve your goals until you get a perfect balance of aerobic, resistance, core and flexibility training. Once these are all in place it is about how you do each of these methods. Remember that different people require different amounts of each exercise type. For example, some people would be better served spending longer on the weights than the cardio while other people the reverse.

6) Thinking a gym session has to be a certain length of time!

The reality of the issue is that as long as you do all four exercise areas in the right way you do not need to commit massive amounts of time. Too many people think they must hit their 20 minutes on the bike or the session has been a failure. Anything is better than nothing and a short bout even if just 10 minutes is better than getting out of the routine and disappearing for months on end.

7) Going too easy.

There is a certain intensity that you must reach to achieve your goals and training benefits. The key is to hit this intensity, which is unique to each person, while sticking to the principles of programme design. A sign of going too low is reading a book on the cardio machines. If this is you it would be wise to examine your training methods. Weights wise women are more likely to be guilty of lifting lighter than optimal weights as they worry about putting on bulk. A misplaced concern that just cannot happen. If you do 15 reps but could have done 20-30 reps you will be making little progress. Next time your are in the gym do not just stop at your goal number, stop when you cannot do anymore and lose your good lifting technique.

Going too hard

Where women are more likely to go too light the guys are more likely to go too heavy. If you can’t keep perfect technique for the desired reps your weight is too heavy. Cardio wise you do not need to be at deaths door to be attaining the benefits of the training. A common mistake would be to go 19 minutes at a comfortable pace before turning into a maniac for the last minute and nearly killing yourself. On completion that mad final spurt did not help the fitness too much and leave a nasty memory of how painful the gym can be.

If you find yourself jerking weights, go down to a lighter weight, which you can lift and lower with control. Improper use of weights can lead to strain and injury, particularly for the back muscles.

This article was written by
Chris Laing & Ben Wilson
Personal Trainer Hub & One to One Nutrition

 

Critical Swim Speed

Critical Swim Speed

 

This article remains the property of the author and can be reprinted in any format as long as full accreditation and all links inclusive of HTML are published.

Brian Fernie is an accredited Master Trainer, Triathlon Coach and is Scotland’s premier outdoor trainer.

www.tod-coaching.co.uk

 

 

 

Stroke technique
Stroke count
Aerobic conditioning
Anaerobic endurance
Land Training
Mileage in the pool
Type of stroke

Many of us have tried and died trying to swim 400m straight away, many of us have wondered what “onset blood lactic tolerance” means, as well as “swim rest” mean. Fear not, in this test, we will look at the critical swim speed test, who can do it, and what you need to do it (apart from big lungs).

The test was devised by E Ginne in 1993[i] and is used by coaches and swimmers alike to test aerobic(s) that can be maintained. From the test results, Ginne concluded that training times could be calculated and set for swimmers using his unique/specific calculations. This means that swimmers can train just below “race pace” or “lactate threshold” to give it its other name.

Who can do it?
Anyone who wishes to improve their aerobic swimming capacity

What do I need?

Pool access doesn’t matter on the size although 25m or 50m is best
Stop watch
Mate to act as lap counter
Stopwatch
Calculator

Test Criteria
Must be from a “push start”; no diving is permitted
The swimmer must be allowed to fully recover from each swim
Record the time for each swim in seconds and again in minutes (in order to compare your calculations) Calculate CSS by the approved method.

Execution of the test
· Two swims over 400m
· Two swims over 50m.

Best method is to swim 400m then rest, then again swim 50m, after a recovery period swim the test again.

Calculation method for the test
· D1 is 50m
· D2 is 400m
· T1 is time over 50m recorded in seconds
· T2 is time over 400m recorded in seconds

So effectively the calculation is this
CSS = (D2 - D1) ÷ (T2 - T1)

Example of the calculation

Flipper swims 50m in 35 seconds and 400m in 297 seconds
CSS= (400-50) / (297-31)
CSS= 350/262
CSS= 1.32metres/second

What Now?
This is where we think back to lesson 1 regarding analyses and what we require to do

· Test
· Collate
· Analyse
· Discuss
· Disseminate
· Implement (training requirements etc)

Remember the results of the test are required to be analysed but can only be compared to previous CSS tests. With the correct conditioning, training and stroke technique between the tests, an indication will be found allowing an improvement in your aerobic capacity or failings in your training regime.
After collating and analysing the test results, how can we incorporate the results into our training schedule? Well that’s the easy part. We can use the results to determine our training times.

 

 

 

This test will enable you to improve your aerobic fitness and incorporate the results into your training programme. Remember, tests should always be conducted as close as possible to the previous test and over testing can give poor results. Every 6 weeks is enough to test whether your programme and training is progressing or not.

[i] Ginne, E. “The application of the critical power test to swimming and swim training programmes” (1993) National Sports Research Centre.
[ii] Brainmac Internet
[iii] Ginne, E. “Critical speed and training intensities for swimming” (1993) Australian Sports Commission.

 

 

 

 

 

 

Speed/ Stamina Endurance

Speed/ Stamina Endurance

 

 

As a boxer or fighter you know how hard it is to continually pound the tarmac mile after mile hour after hour, sometimes with your trainer alongside shouting in your ear, other times all alone just putting in the miles.

 

It doesn’t have to be that way smaller bouts of high intensity training can and will improve your speed and stamina endurance.

 

Don’t get me wrong there is a lot of advantages for lengthy road sessions with and without weight, and the following workouts can and will improve your stamina, both in speed and endurance and be a welcome addition to any programme and also aid you mentally as your brain wont switch off thinking about the hours and miles.

 

The workouts below start at the basic level before progressing to an intermediate level, these workouts have all been tested and are achievable being adapted from military tests.

 

 

Basic Fitness Test

Find a relatively flat route 1.5 miles in distance.

First 1.5 mile 14 minutes

Second 1.5 mile maximum effort

 

The first part of the test is to gently run and walk the route reaching the end in thirteen minutes; you then have one minute rest, before running back to the start as fast you can timings are as below dependant on your age group.

 

Age	16- 30	30-34	35-39	40-45
Advanced	8m 15sec	8m 30sec	9m	9m 15s
Intermediate	8.16-9-45	8.31-10.10	9.01-10.40	9.16-11.05
Standard	9.46-10.30	10.11-11.00	10.41-11.30	11.06-12.00
Poor	11.16+	11.51+	12.21+	12.56+

 

 

 

 

2 Miler

 

 This is the start of the weighted runs; the test is normally performed in boots with a weighted pack of 45lbs. This is not a run but a fast paced speed march (walk) the aim is to complete the two miles in or around sixteen minutes. At no point should an individual run.

 

 

 

 

 

 

 

3 Miler

 

This is a run and is over a 3 mile course the equipment required is as above and the course is required to be completed in 33 minutes

 

 

 

6 Miler

 

This is a weighted run/speed march with the same equipment as above and is conducted over a six mile course, timings can vary in the military owing to selection criteria, but you should aim to complete the route in around an hour.

 

 

 

8 Miler

 

An 8 mile course, the same equipment as before this test is normally at its standard level to be completed in 2 hours. The timings can and have been varied owing to different selection criteria for various units and courses within the Army.

I have included some alternative times below

 

 

1hr - Elite

1hr 15 minutes- Advanced

1hr 30 minutes- Intermediate

2 hrs —Standard

 

 

 

Now you have some alternative sessions for your programmes, these sessions will cut down on some of the mileage allowing you to concentrate on other aspects of your training and you will hopefully see an improvement in your speed and endurance.

 

 

 

 

 

 

Brian Fernie is a Master Trainer and founder and director of www.tod-coaching.co.uk Scotland’s Premier Personal Training Company. He served with both the army and police service and has a varied background in sports from martial arts to triathlon.

 

You have permission to use this article in its entirety as long as all clickable hyperlinks and accreditation are iven to the author.

Execution of an Exercise

BLABTT

 

Ever wondered how as a personal trainer, fitness instructor or sports coach how a technique or explanation could be simplified so that a client or athlete will remember key points of the exercise.

 

Much has been written over the years on technique, tempo, best use of an exercise; no articles have pieced these all together and made it easy to understand the execution of an exercise.

 

The old adages of KISS (keep it simple stupid) and EDIPP (Explain, demonstrate, imitate, practice) do hold true and in fact BLABTT was an element within the EDIPP Principal lecture on, Should personal trainers touch their clients?

 

The delivery of an exercise has to be covered from both points of view that of the trainer and that of the client.

 

Trainers need to understand that clients will listen to their every word and pick up on everything the say and relay, whether it be right or wrong in relation to all fitness matters.

 

Clients need to be confident and ask when they are not sure or need to confirm a specific point.

 

Exercises need to be broken down into six easy steps which trainer and client alike will remember (client) and manage (Trainer).

 

 

BLABTT

This should be used in conjunction with EDIPP.

Remember this method does not just lend itself just to weight training, it can equally be used for running, cycling, plyometrics, body weight, dynamic/static stretching.

 

B-Body- cover the position of the body, where it should be in relation to the exercise being conducted and how it should be held through out the execution of the said exercise. Contraindications should also be covered as well as bad technique corrected.

 

L-Legs- again explain the position of the legs and how they perform during the exercise and muscles targeted if the exercise is targeting the legs, again coaching points should be covered.

 

A-Arms- Simply put, where, what and how in relation to position, muscles targeted, covering coaching points and technique.

 

 

B-Breathing- this is sometimes a difficult thing for clients to master, everyone knows breathing is a normal function that happens naturally; but give someone a bit of weight or place them under some form of pressure or exertion then breathing goes to pot, it gets faster, slower or they go hypoxic, hold their breath, clients need to have proper technique explained to them and how they should breath during the eccentric, concentric and isometric phases of any exercise.

 

T-Tempo- Most people just lift weights as fast as they can without proper technique or thought to what they are actually doing. Clients need to be educated in relation to the benefits of tempo and how and when to use various options.

 

T-Technique- this is the final phase where everything comes together. This is where coaching points need to be re emphasised and a final demonstration given.

 

 

 

The above may sound exhaustive and long winded, but by using this simple procedure when dealing with the execution of an exercise or method, you will ensure that you get the fundamental basics right from the start.

By getting them right you will see greater rewards as the client progresses with you.

 

 

 

You have permission to publish this article as long as it is used in its entirety and full accreditation is given to the author and all hyperlinks are used.

 

Author; Brian Fernie Dip PT, FIOS, CMT

 www.tod-coaching.co.uk

 www.teamtod.co.uk

 

Improve posture with muscle balance training

Muscle balance with the medicine ball

Ultimate aim
The ultimate aim of this workout is to establish balance in your body.

What do I mean by balance?

If for example, you run alot, you will develop and condition certain muscles in your body, you will not condition all of the muscles in your body. Whilst running is one of the quickest and most effective methods for improving fitness and losing weight etc, it is really important to understand that it is not a full body workout. By complimenting running with a muscle balance workout, you will prevent imbalances occurring in your body and prevent certain muscles becoming over dominant, which will almost certainly lead to injury and poor posture.

Secondary benefits
These will be the main reasons people download this workout!

Improve self esteem and feel good factor
Improve muscle tone and body sculpting
Weight loss and optimal fat burning
Comprehensive Core Conditioning
Improved posture and spinal health
Relieve back pain and stiffness
Reduction in waist and hip size

Whilst these are the ultimate aims for the vast majority of people, it is important that YOU see them as a bi-product of achieving balance in your body.

Why?

Because you can be fit, strong and slim, BUT NOT HEALTHY!
I have met a lot of people who are fit, strong and slim and relatively healthy. But they will never achieve optimal health until they have a body which is balanced, where their muscles work in synergy with each other and their structure is in the optimal position. If your body is imbalanced, you are continually fighting and placing excessive continual stress on your muscles.
For example, if you are kyphotic (rounded shoulders, slightly slouched forward), the stress on your body is tremendous. Gravity is a continuous force we cannot avoid, and if your head (which weighs roughly 2kg) is slightly forward and off centre due to your kyphotic posture, gravity continually pushes down and places stress on your muscles, which in turn are trying to resist this continual force and stress, your muscles will eventually give up, as it is virtually impossible to resist. Thus weakening the muscles of your back (where you find most of your postural muscles) which gradually forces you further forward leading to spinal damage, injury to muscles and you lose the mind-body link of these dysfunctional, over tight or weakened and inhibited muscles.

Bad news or what? Talk about scaremongering! In this case, I think it is better the devil you know.

If you have good spinal alignment and good muscle balance, the force of gravity will be absorbed by your muscles, as your structure is designed to be upright.

Why am I saying all of this?

Because I want you to understand that you can achieve all the secondary benefits such as weight loss and muscle tone, but, by making small amendments to your workout routine you can also achieve optimal health.

Be fit, strong, slim AND HEALTHY!

Download it here - www.edpersonaltraining.com

Eddie brown

www.edpersonaltraining.com

www.businessmonkeys.co.uk

Health and Fitness Top 10 Tips

In today’s society of hectic lives and quick fix foods, health and fitness is just a passing thought.

 

Hours in the office? No time to get fit? Bored of feeling lethargic and never having you time? Surely you deserve to feel alive and not have that daily brain fog that seems to be the norm!

 

Why not try one more of the following, 10 simple and effective ideas, surely it can’t hurt!

 

1) Stand Tall

How we hold ourselves effects how we feel and perceive the world. Holding good posture increases the air flow to the body and creates a sense of balance and wellbeing.

 

2) Eat foods that are alive

Processed foods do not nourish the body, any food that has been processed by humans fall into this category. We make 3 million cells every second, what do you want your cells to be made up from?

 

3) Eat 3 meals a day

If you skip meals your body will store fat, just in case you are trying to starve yourself, your body is very clever and can’t be fooled!

 

4) Portion size

Everything contains calories even vegetables. To large a portion will store as fat as the body cannot deal with it all at once.

 

5) Be Prepared

Plan meals so you have food available that’s quick, easy and nutritious. If unprepared food generally consists of fast food and take away’s that are processed and nutritionally dead. (Remember the 3 million cells a second?)

 

6) Drink 1.5 Litres of H2O per day.

If we are dehydrated, our insides become like a raisin, dried up and congealed together.

 

7) Move

Be active 5 – 7 times per week, this does not mean a marathon, but anything that involves increasing your heart rate, walking to the office, swimming. Incorporate this into your life, on a fine day get of the bus a stop earlier and walk that extra bit to work, if possible walk the kids to school and use the stairs instead of the lift!

 

Sleep

The body recovers and heals between 10pm and 6am. We need to get sufficient recovery so we can start the day at full capacity.

 

9) Minimise Caffeine

Caffeine unnaturally stimulates the body, but it also steals many vital nutrients.

 

10) Your worth it

You must believe in yourself and ensure you make time for you. Without a fully functioning body, you won’t be able to do all you want. Just like a car, your body needs maintenance and care to get unlimited mileage.

 

For more information on all you have read please don’t hesitate to contact me.

Kate Walker - Sutton Coldfield Personal Trainer

e-mail – katewalker@lifestyle-pa.com

web - www.lifestyle-pa.com