3. Isolating Muscle Groups.
How can you fit in separate exercises for your biceps, triceps, deltoids and lats when you only have 30 minutes to work out? For body-builders, concentrating on two or three muscle groups per session might be fine, but this doesn’t work for the average person. There’s not enough time to get to all the muscle groups in three 30-minute sessions a week.
Instead, choose exercises like squats and push-ups that target several muscle groups at once. You’ll get a better workout in less time and you’ll also be training more functionally (mimicking the way you use your body in daily life).
4. Changing Clothes at the Gym.
Dressing at the gym can be a big time-waster. Change before leaving work or the house and you’re less likely to change your mind about working out once you hop into the car. You’re also less likely to get into a conversation in the locker room that could shave 10 minutes off your workout.
5. Waiting until Afternoon to Work Out.
With determination, it’s possible for late risers to fit in regular afternoon fitness sessions. But there’s no question that people who work out in the mornings are more likely to stick to their routines. There’s less time to make excuses, and fewer things to get in the way of a workout.
If you promise yourself a 4:30 p.m. walk, it’s much more likely something will come up. Before you know it, it’s 5:30, and you’ve missed your window. Waiting until late in the day, is setting you up for a downward spiral.
6. Using Bad Form. Don’t just do the exercise; do it right. Improper exercise technique not only poses a greater risk of injury to muscles and joints, it also wastes your time. You may be thinking you’re strengthening one muscle when in fact you are straining another or stressing a joint. For example, doing bicep curls with your knees hyper-extended and your back muscles shortened could do more harm to your knees and back than good to your arms.
Fitness trainers or floor assistants are on hand at most gyms to assist you with proper form. Use them. Ask for someone to walk you through the equipment, showing you proper technique with machines and free weights.