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3 Strength-Training Habits You Should Quit Immediately

Posted on: by Women's Health
A woman who makes use of her daily strength-training habits to boost her fitness levels

By Laurel Leicht; Photography by Pixabay

If you’re mixing up your workouts ALL the time, you’re doing something wrong.

Experts say the way many of us approach the weight room is akin to a child in a playroom: short attention span and stuff all over the place. “Too many women try to do too many things in their strength workouts, and they end up getting very little done,” says Justice. Three habits you should stop immediately:

READ MORE: The Problem With Doing A Different Workout Every Day

1. FORCING CLASSIC CARDIO INTO YOUR STRENGTH SESSIONS

It can be a great way to get a two-for-one workout, but it won’t produce the muscle definition you’re after. It’s better to program your strength workouts so they have aerobic payoff. “I prefer supersetting strength moves—doing two exercises back-to- back with no rest in between—to keep the intensity high and heart rate up, and to work as many muscles in as short a time as possible,” says trainer Heidi Powell, co-author of Extreme Transformation: Lifelong Weight Loss in 21 Days. Research bears that out. According to a study in the Journal of Strength and Conditioning Research, this training strategy leads to a bigger kilojoule burn afterward.

2. CONSTANTLY MIXING THINGS UP

A little variety—a boot-camp session here, a few new plyometric moves there—can help spice up your workout routine, but moderation is key. Switch activities too frequently and it becomes hard to measure your actual progress since you don’t have anything to compare it to. The simplest way to make sure your weight workouts are, y’know, working, is to have at least two sessions that are the same week after week. That way, you notice when you start getting more proficient at a move, when you can use heavier weights, or when you don’t feel as gassed during an explosive exercise.

READ MORE: Which Is Actually Better: Cardio or Weights?

3. ADDING INSTABILITY TO EVERY MOVEMENT

Sure, single-leg variations and standing on BOSU balls fire up your core activation to help you balance, but you usually can’t add enough resistance to truly maximise your strength gains while you’re that unsteady. Plus, says Powell, “doing more than you’re ready for will only risk injury and frustrate you in the process.”

Looking for workouts you can follow? Turn your home into a gym with this DIY Workout, plus sculpt sexy legs with Mapule Ndhlovu’s thigh workout.

This article was originally published on www.womenshealthmag.com

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