AVOID THE 3 MOST COMMON GYM MISTAKES
Mistake #1: No warm-up or cool-down
Jumping into your workout routine without a proper warm-up or finishing without a proper cool-down is a surefire way to set yourself up for acute injuries during the workout or chronic injuries over time......
Mistake #2: Poor technique
Doing an exercise too quickly or executing a move with sloppy form can increase your risk of injury. And an injury can interrupt your workout program, and make it difficult to be consistent and get results......
Mistake #3: Skipping muscles or movements
Most of us tend to work muscle groups that are problem areas or important to us. For example, many women place an extra focus on their legs, buns and thighs, and many men place more focus on their chest and arms. And everyone wants flat, tight abs!
It is OK to place an emphasis on the muscle groups that are extra important to you, but it is critical to provide your body with a balanced workout to avoid short- and long-term injuries......
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Pump iron to fight flab – and aging
No doubt: As we age, our bodies slow down. We start to lose bone and muscle and we gain weight that becomes incredibly stubborn to lose.
But take heart, you can fight flab – and aging – in as little as a couple of hours a week.
How? By strength training....
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SEVEN SECRETS TO AVOIDING FITNESS FAILURE
1. Smart, consistent scheduling – Keeping a regular workout schedule that fits into your life makes it easier to stick to your program......
2. Proper pacing and progression – Pacing yourself, listening to your body and not overdoing it help ensure you don’t get too tired or injured, and this makes it easier to stay consistent......
3. Shorter workouts when necessary – Even if you are consistent, life has a way of throwing curve balls into your schedule, and you may not always have the amount of time you had planned to work out. However, even a little exercise is better than no exercise.......
4. Well-timed workout “vacations” – To avoid burnout, it is important every now and again to take workout “vacations” – one day, two days … maybe even a week......
5. New adventure workouts – Trying a new activity, sport or challenge can be a great way to keep your training interesting and fun........
6. Strength AND flexibility training – Fitness fanatics tend to be “cardio junkies” and spend most of their workout time challenging their heart and lungs. However, a well-rounded workout program should also include strength-training and stretching.......
7. Workout buddies – The single best way to boost your workout consistency is to find someone to work out with you....
Remember, you don’t need to incorporate ALL of these tips. Just try the ones that appeal you.
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|  | | Who is at risk?
• Women who are older. A woman over age 60 is at greatest risk. The disease is very uncommon before menopause.
• Women with a family history of breast cancer. Women face a greater threat if their mother, sister or daughter had breast cancer, especially before age 40.
• Not having children or having a first child after age 30 increases the risk. Women who had their first menstrual period before age 12 or went through menopause after age 55 are more likely to develop the disease.
• Women who become obese after menopause.
• Menopausal hormone therapy also increases the risk.
• Women who are physically inactive throughout life appear to have an increased risk of breast cancer. Being physically active may help to reduce the risk by preventing weight gain and obesity.
• Women who drink alcohol. Some studies suggest that the more alcoholic beverages a woman drinks, the greater her risk of breast cancer.
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| Source: American Institute of Cancer Research |
COURTESYAdded Sunday, September 09, 2007.
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