‘Three Things I Would Never Do as a Personal Trainer’

Whether you’re someone who’s always in the gym, or you’re more of a novice, it can often be a bit of an intimidating place, and it’s not always easy to know if you’re doing it right.

But fear not, because certified personal trainer Jim Richard has spoken to Newsweek about the three key things that he’d never do, and he’s sharing his secrets.

“Following these tips can drastically reduce the risk of injury, strain, and create a more balanced routine, which can only help to support long-term health,” Richard said.

Avoid Doing Machine Leg Extensions

The first piece of advice that Richard, from West Sussex, United Kingdom, offers is to avoid doing any machine leg extensions, as they “put stress on your knee joints” and can lead to injuries.

He said: “With a machine leg extension, you place the front of your ankles under a padded bar and extend your legs to lift the weight, followed by slowly lowering them back to the starting position. This isolates your quadriceps by moving the legs against resistance in a controlled motion.

“The risk of injury is due to the unnatural movement which places excessive stress on the knee, particularly the anterior cruciate ligament. This focused load on your knee, without engaging the stabilizing muscles around the joint, can cause a strain over time.”

Instead of spending your time on this machine, Richard recommends doing lunges or squats instead, which works relevant muscle groups while still mirroring everyday movements.

“They build overall leg and core strength and improve your functional fitness,” he told Newsweek.

Don’t Forget To Warm Up First

As you walk into the gym or even get ready to go out for a run, it’s tempting to just get it over with. The sooner you start, the sooner you can finish and get home, right? Wrong.

You may not like it, but it’s vital to stretch and do an adequate warm-up before diving into a workout.

Richard explained: “Warm-ups increase your muscle temperature and blood flow, making your muscles more elastic and less prone to tears. I think there’s generally a lack of understanding about the importance of a warm-up, coupled with people leading busy schedules. So, this means that a warm-up and cool-down are seen as less important than the core workout.

“Do five to 10 minutes on a cardio machine, followed by some dynamic stretching before smashing out your workout. This preps your body for physical activity, enhances blood flow and flexibility.”

Dynamic stretching involves active movements where joints and muscles go through a full range of motion, whereas static stretches are those in which you stand, sit or lie still and hold a single position for period of time.

Even the most motivated and dedicated fitness lovers might sometimes overlook the importance of doing an adequate warm-up, but Richard notes that failing to warm-up properly can lead to muscle strains or joint injuries if the body can’t gradually adapt to the physical toll of working out.

Whether you spend just one minute warming up or 10 minutes, it’s the best way to get any workout started.

“It’s well worth those extra few minutes,” Richard said.

Don’t Overdo It On The Cardio Machines

Some gym-goers naturally gravitate towards the many cardio machines the gym has to offer, because for them, there’s nothing better than feeling all that stress, pent-up energy (and those extra fries) leaving their body as they sweat it out.

While that’s good to an extent, it’s also important to create a well-rounded workout regime, which encompasses a mixture of cardio, strengthening exercises, and stretches.

“If you’re looking for a balanced overall improvement to your fitness, you need a combination of cardio and weight exercises,” Richard told Newsweek. “For example, you could do six hours of cardio machines and up to an hour of weight training each week. Or another ratio I recommend is the 5:2 (weight training to cardio) routine.”

If you’re looking to step away from the cardio machines but don’t know where to begin, Richard suggests trying circuit training, cycling, and swimming to build a routine that’s not being reliant on cardio machines. Not to mention, adding a bit more variety to your workouts will make them far more interesting over time too.

“Have a balance of cardio and strength training in your routine. This way, you don’t miss out on the strength training benefits of building muscle, enhancing metabolic rate, and improving bone density,” he said.

“Building momentum is key so that exercise becomes a habit. Not every workout is going to be perfect, but just by being there and doing something, you are heading in the right direction,” Richard said.

Is there a health issue that’s worrying you? Let us know via [email protected]. We can ask experts for advice, and your story could be featured on Newsweek.