Take these steps to avoid common workout errors

There is no greater satisfaction than seeing a room full of students ready to maximize their workout results in my Latin Spice and Cardio Core classes. However, I often notice common workout errors that threaten their efforts. The following are a few mistakes to avoid so that you can receive the most out of your workout.

Lack of Warm-Up

Would you ever take a test without looking at the material first? Probably not. Studying before a test prepares you for what to expect on the exam so that you receive a good grade. The same concept applies to your workout regime.

According to the Aerobics and Fitness Association of America, the purpose of a warm-up is to increase core temperature and prepare the muscles for the corresponding workout. In my Cardio Core class, I start out with low-impact knee lifts, grapevines and other exercises that prepare the body for a gradual increase to higher-impact exercises, like jumping jacks and high kicks. If you walk into the gym and start doing squats and bicep curls, you could be risking serious injury.

To avoid injury, perform a five to 10 minute warm-up that is appropriate for the workout. For example, if you are about to run three miles on a treadmill, start off with power walking, then move on to slow jogging; gradually increase your intensity.

Limbering movements, like arm circles, ankle rolls and head rolls are also great for increasing joint mobility for your workout. In addition, light stretches, like runner’s lunges, are useful, but do not hold them for more than 15 seconds.

Stretching

Longer stretches are saved for the end of the workout to assist joint mobility, reduce muscle soreness and decrease risk of injury. There are two major problems I notice when walking around my classes and the Recreation Center in general: people do not stretch, or stretch very little and they use ballistic stretching.

Ballistic stretching uses a bouncing movement that forces the limbs to extend further when they are not ready to do so.

The next time you go for an arm overhead straddle stretch, contain yourself from bouncing around. Instead, hold the stretch for 12 to 60 seconds. This type of stretching, called static stretching, is the safest way to go.

Poor Alignment

One of the greatest threats to any type of workout is poor alignment. If you are among the many that experience neck pain during a crunch, listen closely.

Supporting your neck and holding on for your life while you pull up is not going to engage your core.

Before becoming a fitness instructor, I fell victim to the neck pain. I learned to correct my error when I attended my first ultimate abs class and the instructor said, “Place your hands on your shoulders, and keep your ears in line with them!”

She explained to the class that when you place your hands behind your neck, it is only natural to pull on those muscles when you crunch up. This is why you may feel that your neck is robbing you of an abdominal workout.

By keeping your ears in line with your shoulders and placing your hands on your shoulders, your abs gain full control. Another common alignment error is allowing the knee to shift past the toe during lunges and squats.

Keep the knee and ankle in one alignment to avoid knee pain or injury. When doing any kind of standing alignment, such as marching or dead lifts, remember to keep the knees slightly bent, shoulders back and down, knees and toes pointing in the same direction, contract your abs and place the pelvis in a neutral position.

In addition, placing the pelvis in a neutral position is an integral part of alignment while performing exercises that require you to lie down, like the crunch, because it helps to keep the lower back on the mat and reduce pain in that area.

Hydration and fuel

I can’t emphasize this enough— drink plenty of water. Staying hydrated is important for any type of work out because it helps regulate body temperature and restores the body fluids lost through sweating.

Because we all differ in weight, height and fitness level, we all have different hydration needs.

Therefore, as a general rule of thumb, make sure to drink water before, during and after exercise to avoid dehydration.

Whatever workout routine you follow, avoiding these common errors will provide you with an effective workout and prevent unwanted injury during your next session.

Fit for Life! is a fitness and health foods column. Email at ratasha.iribarren@fiusm.com