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Working in a gym is good for health.
But there are few things which can be avoided in gym.
With tight work schedules, you should be revving it up while working out. Here are things to not waste time on at the gym.
Most fitness trainers are of the opinion that people, who spend about an hour at the gym, actually exercise for only 25-30 minutes. Therefore, it’s worth your time to weed out some of the habits that are eating up your precious time:
1. Focusing only on machines
Firstly, if you are putting all your time and focus on the equipment, you are wasting your time at the gym. A machine workout does not even give you half the impact of freestyle exercises. Experts say that equipment were originally designed to supplement the last portion of your workout when your muscles are so fired up that you simply don’t have the strength to carry on further with free weight technique. Nowadays it’s just the opposite.
2. Doing static stretching
A recent study published in The Journal of Strength and Conditioning Research, found that static stretching before a workout actually decreases muscle strength by 5.5 per cent. The purpose of static stretching is to improve flexibility and cool your body down, and is therefore effective afterwards. To avoid injuries before a workout, you should be indulging in dynamic stretching — a technique that closely mimic movements made during different exercises.
3. Doing excessive warm up
You do not need to warm up each time you start a new set of exercise at the gym. For instance, if you are combining chest, shoulders and triceps on a single day, you may warm up with chest exercises, such as push-ups, and skip lateral raises and triceps extensions. The latter are unnecessary as your shoulders get worked all along with chest exercises.
4. Spending more time on cardio
When you cannot afford to spend more than an hour at the gym, spending 45 minutes on cardiovascular exercises is a waste of time. Exercises such as cycling and running elevate your heart rate and burn calories. However, doing only cardiovascular workouts is not a balanced exercise routine, because they do not promote muscle strength and density.
5. Sitting down
It’s a good idea to rest for a few minutes between sets. But you must make sure you do that while standing up and not sitting down and chatting. Sitting down immediately after a rigorous set will lower your heart rate in a hurry. Experts suggest that indulging in light activity between sets such as walking about, is a great way to improve recovery.
6. Not a proper form
Whether you’re engaging in cardiovascular exercise or strength training, if your form is not proper, you’re doing yourself more harm than good and ultimately wasting your time. It’s a good idea to do a few low resistance practice reps before you indulge in heavy weights.