Fitness Flaw #3: You Use the Same Setting He/She Just Did
You wouldn't drive without adjusting the seat and mirrors, so don't do sets on exercise machines in somebody else's seat settings.
In general, the rule is this: "You should be able to go through the full range of motion and maintain good posture with back and feet well supported," says Cedric X. Bryant, Phd, chief exercise physiologist and vice president of educational services for the American Council on Exercise. For example, with the leg extension, make sure your thighs are in the center and the backs of your knees just about touch the front of the seat. With any upright machine, put your head, back and hips in contact with the back pads.
Fitness Flaw #4: The First Thing You Do Is Stretch
For years people thought pre-workout stretching was essential to prevent injury. But cold muscles are like uncooked noodles…they need to be heated up before they can move freely.
To warm up before a workout, skip stretching and do 5 to 10 minutes of cardio or a lighter, easier version of whatever movements you do in the workout itself. Afterwards, do a regular stretching routine that hits the major areas—back, hamstrings, calves, shoulders, hips, neck and feet.
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