by Carson Smith
Starting a new fitness routine can be exciting, daunting, and even a little scary on your first day. Fitness instructors will tell you that when you get overwhelmed while training, focus on form above all else. It is important to slow down and ensure that you are getting the most out each move without sacrificing your safety. Before you head into your next workout read through these exercises that are often performed incorrectly and make sure you are doing your best to prevent injury.
1. Running on a treadmill
The treadmill is one of the most popular pieces of equipment in a home or professional gym because it is efficient, easy to maintain, and ensures a sweaty workout. However, running incorrectly on a treadmill can lead to serious injury. To maximize your treadmill time, make sure you are NOT doing the following
Holding onto the handrails. This is fine if you are in a controlled walk, but while running, this forces you to lean forward and round your shoulders. Use your arms to help build momentum across your entire body - your legs shouldn’t be the only thing working
Going above an 8% incline. Using too high of an incline puts unnecessary strain on your hips, back and ankles. If you increase to a higher incline, slow down to a walk or light jog so you keep correct form.
Jumping onto the side rails. Jumping off of a moving treadmill belt is always a - NO GO! It is not safe and it signifies that you have lost the control needed to slow down safely. If you feel this is necessary you are moving too fast.
2. Crunches
Everyone loves a good core workout, especially as the weather warms up and we start to show more skin! Your core is a large muscle group that can withstand a lot of strain, but performing a crunch incorrectly can put strain on other parts of your body. Next time you perform a crunch make sure you ARE NOT:
Pulling on your head or neck. You should never be putting so much tension on your head that you force your chin to your chest. Instead, lightly touch your fingertips to your ears to keep your elbow wide, or cross your arms over your chest to avoid the temptation.
Lifting too far off the ground. A proper crunch (not a sit up) should only elevate your head, neck and shoulder blades off the ground. If you are coming up too high, you are most likely tucking your chin and closing off your chest.
Holding your breath. There is a difference between engaging your core and bracing your core. Big deep exhales as you crunch will help you to hit your core muscles even harder, so make sure you breathe with each rep. Exhale to lift, inhale to lower.
3. Squats
Squats are the exercise move we all love to hate. They target quads, hamstrings, glutes and core if you are doing them correctly but can lead to chronic problems if done wrong. Here are 3 things you NEVER WANT TO DO while squatting:
Let your knees fall inward. Buckling or caving in at the knees is a sign that you aren’t trusting your larger muscles to do the work. Try pressing your knees slightly outward as you squat down and then press through your heels to drive back up.
Round your back. Never look down at your feet while squatting - keep your eyes, chin and chest up and your shoulder blades engaged and pulled back. This will automatically help you to engage your core for more stabilization and better form.
Use too heavy of weights. Your lower body is strong, and your legs and glutes are some of your largest muscle groups, however it’s important to focus on form above all else! Start with body weight and master the correct range of motion first. That way when you upgrade to heavy weights you will have built the mind muscle connection needed for correct form.
Now it’s time to sweat! Fitness should be fun, so don’t be afraid to try new exercises. Join us for a Move Ya Brass class and ask your instructor to go over a few basic adjustments with you if you have questions!
