Not progressing in training? This may be why!
1. Not using a Designed Workout Program
The benefit of a designed workout program is the muscles will work equally and guide you in exercises to do so you don’t wander around guessing what to do. When you have confidence in your program you workout harder with the knowledge results are around the corner, as long as you follow the program. Learn more about training for you → 2. Bad form Cheating doing a repetition is common when a person is using too much weight or doesn’t know what the correct form is. Using bad form can damage your joints, cause muscle pulls, and overload the antagonist muscle meant to be the agonist muscle in another exercise. 3. Short Range-of-motion The full movement potential of a joint usually is its range of flexion and extension. For example, a knee might lack 10 degrees of full extension due to an injury. Repeatedly doing an exercise with short range of motion can also decrease full extension so make sure you use full range of motion. Learn how to properly balance your muscles to prevent injury→ |
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4. Believing Soreness the Day “After” Workout is Necessary
Doing new exercises or workout which makes your muscles work differently than used to may create soreness the next day which is good. But bad soreness can come from the following:
5. Not Stretching Before and After a Workout
I have to admit I have been guilty of this myself. Most of my injuries were caused by my running late therefor skipping stretching…EPIC FAIL! Proper stretching regime before and after a workout can keep your muscles ready to perform their job day after day.
Learn about stretching for better health→
6. Not training hard enough
One of the most important reasons to train is to keep your heart…a muscle…strong and healthy. When doing cardio training make sure your pace is fast enough and you go long enough; when doing resistance training workout at a fast enough pace to raise your heart rate.
Reference this chart to help you determine your target heart rates. And learn more about training for your heart.
Doing new exercises or workout which makes your muscles work differently than used to may create soreness the next day which is good. But bad soreness can come from the following:
- Using bad form (See 2)
- Not stretching after your workout which creates lactic acid build-up in the muscles
- Doing exercises with too much resistance leading to strained muscles
5. Not Stretching Before and After a Workout
I have to admit I have been guilty of this myself. Most of my injuries were caused by my running late therefor skipping stretching…EPIC FAIL! Proper stretching regime before and after a workout can keep your muscles ready to perform their job day after day.
Learn about stretching for better health→
6. Not training hard enough
One of the most important reasons to train is to keep your heart…a muscle…strong and healthy. When doing cardio training make sure your pace is fast enough and you go long enough; when doing resistance training workout at a fast enough pace to raise your heart rate.
Reference this chart to help you determine your target heart rates. And learn more about training for your heart.