May 7, 2014 THE VILLADOM TIMES I • Page 17 Take steps to avoid common workout mistakes Those already a few months into their New Year’s resolution to get fit may find that all the effort at the gym is not paying off as they had expected. Although exercise results vary, certain behaviors could impact just how much weight a person can lose and how efficient their workouts may be. For those who want to increase the measur- able results of their workouts, try to avoid these common mistakes. Not giving it enough time. Many people want to see immediate results when they begin a new exercise regimen. While such instant gratification is possible, it is foolish to expect to wake up and look in the mirror after a week and see a complete body transformation. Many health experts say a safe weight loss goal is one to two pounds each week. For each pound of fat to burn, you need to shed 3,500 calories weekly. Do this by exercis- ing and reducing caloric intake. Do not give up prematurely. After a few months clothes may fit better and there will be a visible change in muscle tone and overall fitness. Sticking with the same routine. Routines can make it easier to manage everyday life. For exam- ple, waking up and going to bed at the same time each day helps many people maintain the energy they need to live life to the fullest. However, rou- tine is not always a friend with regard to exercise. Following the same exercise routine over and over can lead to the body becoming acclimated to that routine. As a result, the body does not have to work as hard to do the workout. Altering rou- tine means keeping the body on its toes. This will help burn more calories and even prevent workout boredom. Skipping strength training. Cardiovascular activities like running on the treadmill can cer- tainly burn calories, but cardiovascular exercise alone is not enough to achieve optimal health. Strength training helps build lean muscle and strengthen bones, so it is important to engage in cardiovascular and strength training exercises. Maintaining a moderate pace. Much like doing the same exercises over and over, sticking to the same pace will lull the body into complacency. Vary the pace of the workout so it includes intense, moderate, and slow movements. Higher-intensity parts of the workout will get the heart pumping and burn calories. Making unnatural body movements. Move- ments that mimic the body’s natural movements will be more effective at toning muscles. These movements include bending, stepping, jump- ing, and running. Unnatural movements may not be practical, and they may increase the risk of injury. Working out alone. Those who work out alone do not have the benefit of friendly competition as a source of motivation. A partner can provide camaraderie and encouragement. Ignoring possible injury. No one is immune to injury, which can result from lifting weights that are too heavy or using improper form. Do not make things worse by ignoring an injury. The body needs time to recover from injury, and ignoring an injury can lead to additional problems that will only extend that recovery time.