As a Personal Trainer and Fitness Coach, I constantly see people working out with their current fitness training regimes and struggling in getting the most benefit in the least amount of training time. I call it Getting Fitness Training Efficiency. I have provided you a short concise list of those most common fitness training mistakes made when performing your resistance training program.
1. Too much machine work. Many women and men train using too often just their preferred machines, which limits their range of motion and does not work their muscles in an efficient and effective manner. Ultimately this can limit the engagement of small stabilizer muscles that give you maximum benefit throughout your fitness training program.
2. Not lifting enough weight. A lot of women do not lift enough weights to engage their muscles for long-term muscle growth.
3. Working only half of your body. A lot of men focus too much on just their upper body and end up mainly training their chest and arms, thus making their body parts look very unbalanced and disproportionate to each other.
4. Too many reps. Many women do too many reps per set, once again not allowing their muscles the opportunity to grow and develop so that they can change their muscle/fat body composition.
5. Overtraining. The benefits of resistance training, unlike cardiovascular work, come after the training is over. Sometimes people think more is better and in resistance training that is not always the case.
6. Not fueling their bodies for training... ...Both before and after training. Your body is an engine that must be fed with high octane, good quality fuel to maximize your fitness results. Starving yourself before or after a fitness training workout limits your capacity to perform at peak levels.
7. Training the same way. Any fitness training program that is more than 4-6 weeks will not only get stale for you, but will provide you diminishing long term fitness results.
8. Cardio before weights. Wearing yourself down prior to your resistance training workout with cardio can only reduce your opportunity to get the best possible training session.
9. Steady as she goes. A big mistake is keeping your fitness training pace always in moderate mode. Incorporating High Intensity Training is the way to keep it fresh, fast, and effective.
10. Cardio, cardio and more cardio. Burning fat is a great thing, but burning muscle is a bad thing. Cardio is a good fat burner, but also can burn muscle if you over indulge.
Core stability training works the muscles of the trunk, including the abs and back, as well as the hip musculature. Your core is the origin of movement and must be stable and strong to protect your spine and internal structures from injury while also giving you the ability to enhance performance. You can improve posture, balance, and create a solid foundation for increased strength and power.
Use a draw-in technique when performing these exercises. This means to draw in your navel toward you spine and hold tight, while maintaining a rhythmic breathing pattern. Use these exercises to supplement to your program. They are most effective in helping you reach your fitness and weight loss goals when combined with a complete body weight training and cardiovascular program and a healthy diet. At liveleantoday.com, our personal trainers will incorporate these exercises into a complete health and fitness program to help you reach your goals.
Level 1 exercises (beginners)
Quadruped
Begin on your hands and knees with your abdomen drawn in and tightened and your head in alignment with your torso (do not look up or let your head drop). Keeping your head and neck aligned, slowly raise one arm, thumb up straight in front of you, and the opposite leg, straight out with your toe pointed until your arm, torso and leg form a straight line. Hold for 1-2 seconds and then return to the original position. Repeat with alternate arm and leg.
Floor Prone Cobra
Lay face down on the floor with your arms at your sides, palms up. Draw your abdominals inward and tighten. Keeping your chin tucked, and without using your arms for support, raise your chest off of the ground. Hold and slowly return to the starting position. Repeat as directed.
2 Leg Floor Bridge
Position yourself stomach down on the floor with your toes pointed behind you, your elbows at your sides and your fists clenched under your shoulders. Draw your abdominals inward and tighten in one movement, lift yourself up and backwards so that your body is supported on your forearms and your toes. Your elbows should be directly beneath your shoulders. Keep your back flat and your head in alignment (do not look up or let your head drop). Hold as directed and then slowly lower yourself back to the starting position. Repeat as directed.
Level 2 exercises (novice/advanced)
Ball Bridge
Begin seated on a stability ball with your feet flat on the floor in front of you, shoulder width apart, toes pointed forward. Walk yourself forward, letting the ball roll up your back until the ball is positioned between your shoulder blades and your buttocks are a few inches off of the floor. Drawing your abdominals inward and tightening, raise your hips until your knees, torso, shoulders and neck form a line that is parallel to the floor. Hold for a moment and then slowly lower to the starting position. Repeat as directed.
Ball Cobra
Kneeling in front of a stability ball, position yourself so that the ball is under your abdomen; your arms are straight in front of you, perpendicular to the floor, palms flat on the floor; and your legs are straight out behind you, ankles flexed and toes on the ground. Keeping your legs straight, bring your arms up next to your sides, palms up, and then raise your chest so that your legs and torso form a straight line. Hold for one to two seconds and then lower your chest and return to the starting position, palms flat on the floor.
Ball Pushup
Standing with a stability ball in front of you, bend at the waist and place both hands on the ball, shoulder width apart, thumbs pointed forward and fingers open for optimal stability and arms straight. Draw your abdominals inward and tighten. Step backwards with both feet until you are in a push up position. (Note: your hips, shoulders, neck and head should form a straight line and remain inline throughout the exercise.) Bend your elbows to slowly lower body towards the ball, going only as far as you can stay stable. Push yourself back up to the starting position by extending your elbows and contracting your chest.
Abdominal Bridge with Leg Lift
Position yourself stomach down on the floor with your toes pointed behind you, your elbows at your sides and your fists clenched under your shoulders. Draw your abdominals inward and tighten. In one movement, lift yourself up and backwards so that your body is supported on your forearms and your toes. Your elbows should be directly beneath your shoulders Keep your back flat and your head in alignment (do not look up or let your head drop). Keeping all parts of your body in the same position, lift one leg off the ground no more than 6 inches keeping your leg straight. Hold as directed and then slowly lower yourself back to the starting position. Repeat this exercise, lifting the alternate leg.
Ball Shoulder Combo
Lay face down with a stability ball under your abdomen. Keep your feet pointed down, legs completely straight, and abs squeezed in. Your arms arm extended to the floor and your palms flat. Slowly extend your arms straight out in front of you to a superman position, continuously bring your arms back to 90 degrees so your body forms a T, then extend your arms fully behind you in one motion. This movement will simulate a breast stroke in swimming.
Pushups with Rotation
Kneel on the floor and place your hands on the floor in front of you, with your right thumb and index finger almost touching your left thumb and index finger to form a triangle. Draw your abdominals inward and tighten Move into a push up position, with body supported on your hands and toes, and your torso parallel to the ground so that your hips and shoulders are on an even plane. Keeping your torso parallel to the ground, slowly bend your elbows lowering your body to the ground, and then raise your body back to the starting push up position. Keeping your right arm on the ground, rotate your body at your left shoulder, reaching your left hand toward the ceiling. Continue the rotation as far as you are capable while maintaining balance. Reverse the motion to return your hand to its starting position and repeat the exercise raising your right hand. Repeat the exercise alternating sides as directed.
Bryan Ashbaugh has sinced written about articles on various topics from Vitamin and Mineral Supplement, Fitness and Hoodia. Bryan Ashbaugh, MS Exercise and Sports Science is CEO of LIVE, llc of Visit. Bryan Ashbaugh's top article generates over 301000 views. to your Favourites.