The Fit Effect, December 2007 Newsletter

The Fit Effect

Countdown To 2008

VOLUME I, ISSUE III
December 2007

The Top Ten Mistakes People Make in the Gym

This survey of 3,000 ACE-certified fitness professionals points out the biggest mistakes in the gym.

In some cases, these mistakes may simply mean the difference between an effective and an ineffective workout. Other mistakes, however, can be more costly, leading to strain and injury.

ACE, America's Authority on Fitness, shares the following mistakes commonly made in the gym and offers tips to help individuals stay safe during their workout.

Not stretching enough: Stretch immediately following an aerobic activity while your muscles are warm and pliable to prevent injuries.
Lifting too much weight: Never lift more than your muscles can handle. Gradual, progressive resistance is a far more effective -and safe - way to increase muscle strength.

Not warming up prior to activity: Muscles need time to adjust to the new demands aerobic activity places on them. Start slowly and gradually increase intensity.
Not cooling down after any type of workout: Take a few minutes to lower your heart rate and stretch your muscles. This improves flexibility and helps prepare the body for your next workout.
Exercising too intensely: It's more effective to sustain a moderate workout for longer periods of time than to exercise intensely for only a few minutes.
Not drinking enough water: Don't wait until you’re thirsty to drink water - you're already on your way to dehydration. Keep a water bottle close at hand during exercise and throughout the day.
Leaning heavily on a stairstepper: Leaning on the stairstepper is hard on both the wrists and the back. Lower the intensity to the point at which you can maintain good

posture while lightly resting your hands on the rails for balance.

Not exercising intensely enough: Exercise intensely enough to work up a light sweat and get your heart beating in your training zone.
Jerking while lifting weights: When you have to jerk the weight, it's likely you're jerking other muscles as well. This can lead to strain and injury, with the muscles of the back being particularly vulnerable. Control the weight, don't let it control you.
Consuming energy bars and sports drinks during moderate workouts: Unless you're working out for longer than two hours per day, you don't need to supplement with high-energy bars and drinks. (High-energy is often a code word for high-calorie.)

©2007 American Council on Exercise

91% OF ALL RESOLUTIONS FAIL TAKE ACTION IN 2008!
	Ensure your fitness success with The Fit Effect in 2008

Take action in 2008! Contact The Fit Effect Ray Bessette Ray@TheFitEffect.Net Phone: 832-755-1949 www.thefiteffect.net Ray Bessette is a Graduate of the Professional Fitness Institute, NASM, ACE, NSCA Certified, and founder of The Fit Effect. With over 26 years of experience in the fitness industry. Ray is committed to exceed his client's fitness goals by utilizing his education, knowledge and experience through motivation, communication and perspiration. "By listening to every client’s specific needs I am able to evaluate and develop a structured program that will enable you to reach your wellness and fitness goals. Certified trainers play many roles in the client/trainer relationship. I will motivate, inspire, educate, and coach you to levels once accepted as unattainable."	Establish MEASURABLE fitness goals. Goals should be: Specific Measurable Achievable by you Realistic Time framed Avoid plateaus. Plateaus are avoided by changing your workouts. The Fit Effect personal trainers will keep your body guessing! Nutritional guidance. Working out is only 50% of the equation. A proper diet is essential to see real results. Motivation, Inspiration, Perspiration. You have to shake things up. Change your lifestyle. Make better choices. Change how you think about exercise and diet. Willpower isn’t enough and only works for short-term success. Lasting success requires planning, discipline and motivation. Studies show only 9% of Americans are serious about achieving their goals. 51% don’t have resolutions and 79% don’t have a plan to achieve them. So just how serious will you be in 2008? Will you be one of the 9% who achieve their goals? Are you ready to make a change?

The information on this website is intended for information and reference only. It is not and should not be a substitute for professional, medical advice. Information on this site should not be used to diagnose, treat, cure or prevent any medical condition.
Our bodies are all different and you and your health care provider know it best.