1.Problem: Improper Warm Up. So, what’s the big deal? Increases risk of injury.
Solution: A proper warm up (at least 10 minutes) should include an increase in circulation (body temperature), heart rate and range of motion. Increasing body temperature greatly decreases the risk of injury. *Never lift weights without warming up.
2.Problem: Stretching Before Warming Up. So, what’s the big deal? Increases risk of injury
Solution: If you’re limited for time, but want to get a proper warm up in, your time is better spent performing 5-10 minutes of cardiovascular exercise to improve the range of motion in a muscle or group of muscles.
3.Problem: Wasting Time. Spending 30-60 minutes with your legs moving on an elliptical, bike, or treadmill, while talking on the cell phone and never breaking a sweat is a HUGE waste of time. So, what’s the big deal? Ah, hello?! Poor time management.
Solution: Spend 5-10 minutes working hard (yes, that means sweating), then go make that phone call.
4.Problem: Contributing To Existing Muscular Imbalances. So, what’s the big deal? Increases risk of injury.
Solution: Instead of performing crunches or other exercises that encourage flexion of the lumbar spine, focus on performing exercises that counter balance activities, like sitting (what we do the majority of the day). Back extensions, for example, are a very useful exercise.
5.Problem: Not Enough Variety. What’s the big deal? Decreased productivity.
Solution: Focus on a combination of body weight, multiple joint movements, as well as lifting heavy weights. Also, a combination of short HIT (high intensity interval training) and longer low-moderate intensity cardio is best. Don’t get in a rut; keep your body guessing!