Beauty Guide

“When I’m lifting free weights, I tend to go pretty fast on the downward motion when I’m supposed to be using more control,” says Beth Pekol, who works in banking in Chicago.

“I lean on the StairMaster when I’m on it,” says Shaun Stewart, a new bride who lives in Memphis. “I know I don’t have good form, but when I feel the pressure on my knees, I just feel like I’m still doing something if I’m at least staying on the machine.”

“I know I’m cheating myself when I double the amount of work I have to do in a short amount of time,” says Eugenia Griffin, an esthetician who lives near Indianapolis. “I’ll say I’m going to work out 30 minutes, but I’ll try to fit a lot into 15 minutes.”

“‘Cheating’ is a tough word,” says Richard Cotton, chief exercise physiologist for MyExercisePlan.com. “People get tired and they don’t realize they’re making mistakes, especially when you’re leaning into the stepper to support your weight.

“It’s just a matter of realizing what you’re doing,” Cotton says. “Sometimes it’s a higher priority to keep up with the person you’re working out next to because you’re looking at how many lights they have lit up and you’re in a competition, so you lean a bit.”

But, Cotton says, these women are like thousands of us who mean well in devising our workout plans but fall short when it’s time to deliver: “You’re increasing your risk for injury because exercising becomes uncomfortable,”

Cotton says of common mistakes people make when working out. “There are people who can tolerate discomfort just fine; they even look forward to it. But others, they think ‘I don’t like this. I hate this…’ so when it’s time to go to the gym, they suddenly find themselves with an excuse not to do it.”

If you truly want to get the benefits of exercise, such as maintaining a healthy weight, having a good sex life and staving off conditions such as heart disease, diabetes and osteoporosis, especially as you grow older, then you just have to stop cheating, er, making mistakes.

Following is a list of 10 common exercise mistakes:

1. Failing to stretch enough.

Make sure you stretch right after doing an aerobic activity to prevent risk of injury.

2. Lifting too much weight.

Never lift more than your muscles can handle. Gradually increase resistance to boost muscle strength.

3. Not warming up before an activity.

Muscles need time to get ready for the demands of aerobic activity. Start slowly then gradually boost intensity. “It’s like your car runs more effectively after it’s warmed up,” Cotton says. “[Likewise], your muscles aren’t prepared for the activity and it’s not as effective. Your aerobic energy system works better at higher temperatures.”

4. Not cooling down after a workout.

Take a minute to lower your heart rate and stretch. You’ll gain more flexibility for your next activity.

5. Exercising too intensely.

Griffin admits this is her problem: “I get impatient. I figure if I work really hard, really fast, it’s a good workout. I know I have to slow down.” ACE says you’ll get a more effective workout if you try to sustain moderate activity for longer periods than exercising intensely for only a few minutes.

6. Not drinking enough water.

Pekol learned about staying well hydrated two years ago when she developed a health problem exacerbated by not drinking enough water: “I always have water on hand throughout the day.”

But the rest of us? Many exercisers wait until thirst hits to drink water, and by that time, you’re on your way to dehydration. And when you’re outside, Cotton says, you leave yourself vulnerable to heat stroke. Keep a water bottle close by all the time.

“Your body works more effectively when it’s properly hydrated,” Cotton says.

7. Leaning on the equipment.

People like Stewart, who ‘fesses up to some heavy leaning while using a variety of fitness machines, only hurt themselves by misusing the equipment this way.

ACE says it can eventually wear on your wrists and back. Instead, lower your intensity to a point where you can maintain good posture. Rest your hands on the rails for balance.

8. Not exercising intensely enough.

Several times a week for about 20 to 30 minutes, work up a light sweat and get your heart rate up to your training zone.

9. Jerking while you lift weights.

What you’re doing is using the momentum to lift, not your muscles, Cotton says. This leads to strain and injury, leaving your back muscles vulnerable. Pekol is working on controlling this: “I try to be more conscious of my movements. There’s a mirror in my health club that I look in, and my instructor is helpful in pointing out when I’m going too fast. I think it’s working. I definitely see better muscle tone. Now if I can just keep my promise to work out as much as I say I will…”

10. Eating/drinking energy and sports bars during short workouts.

Remember: High-energy is code for high-calorie. If you’re not working out for two or more hours a day, you don’t need ‘em.

Richard Moore is the Founder an President of
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If you’d rather have teeth pulled than hop on an exercise bike, you’re not alone.

Finding the motivation to squeeze your bottom into a pair of Lycra shorts is just too much to bear after a exhausting day at the office. So what’s a weight conscious person to do?

You want to get more active, but you want it to be fun too. What’s so unreasonable about that? Nothing. What’s more, there are plenty of ways to feel the burn that means you don’t have to go within a mile of that nasty, mean old gym instructor.

And while you may not get an aerobic workout with most of these activities, you can see how they will add up to affect your overall activity levels and help you tone up - as you have a bit of fun too!

Activity Boost Level: Mild

Kiss Me

Pucker up with a loved one and your heart will start racing. Put a bit of oomph into it and you’ll not only get flushed, you’ll be working it that part harder too.

Laugh It Off

Laughing is thought to improve your immune system and skin condition. Rent a good comedy or get together with a friend who really gets you giggling to feel the immediate benefits.

Make Love

Boost your activity levels by making whoopee. And, if you feel in a frisky mood, a particularly vigorous session can give you a really good aerobic workout.

Scream for Your Team

The last time you screamed for your local sports team you’ll have felt your blood pumping. If you watched last year’s Stanley Cup Final, even better!

The Write Stuff

An hour spent furiously scribbling can really give you an energy boost, especially if you’re concentrating hard.

Activity Boost Level: Moderate

Sing Hallelujah

Believe it or not, a rousing sing song can give you a decent workout - just make sure you belt it out at full volume.

Have a Tinkle

If you’re musically minded, playing the piano is good for toning those muscles - choose something energetic like rag-time or a dramatic classical piece to really feel the benefits.

Do a Delia

Have a dinner party for six people or more. All that furious cooking chopping and grating will really give you a rush! Have a look at our recipe section for inspiration.

Get Under the Hood

If you’re handy with a screwdriver, mending your car gives your day a bit of extra activity - especially if making heavy repairs.

Milk a Cow

Milking by hand can really get your heart pumping. Slight snag - first find your cow.

Activity Boost Level: High

Do It Yourself

Both woodwork and plumbing will give you a decent activity boost - now there’s a handy way to lose weight and check things of your “to do” list too!

Child’s Play

Young kids never seem to sit still. Take a leaf out of their book and go play; it’s not just great for family bonding, you’ll also feel the burn after a bit! Try a half hour game of energetic soccer or some backyard gymnastics.

Disco Diva

Put on your sparkly skirt and head for the dance floor - a good half hour boogie will tone your whole body.

Move House

If the prospect of changing homes is getting you down, be cheered by the fact that shifting and carrying furniture is quite a strenuous workout. So get packing!

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It’s summer time, and the grilling is easy. But with swimsuit season in full swing, you won’t win any hostess-with-the-mostess awards by stuffing your pals silly with heavy, beefy patties and franks. We asked David Tutera, author of America Entertains (Stewart, Tabori and Chang, 2003) and celebrity party planner for the likes of Barbara Walters, Prince Charles, the Rolling Stones and Elton John, to share his tips for throwing a healthy summer shindig. Your friends will never know you’ve lightened the menu (unless they happen to get on the scale) and you won’t sabotage your own plans to drop a few pounds.

Starters

Why offer the ubiquitous onion dip with limp potato chips (and watch your shady neighbour double-dunk), when healthier, more flavourful options abound? Skewer shrimp and pineapple chunks on the grill for low-fat nibbles, or mix grape tomatoes and watermelon balls for a vibrantly coloured first-course salad. Alternatively, David suggests rolling newspaper, wax paper or white construction paper into cones to fill with grilled asparagus and green beans. Your friends can mingle as they nosh.

Sip Lightly

Party drinks needn’t be a choice between decadent pina coladas (mega calories, morning-after bloat) and deprivational diet soda (it’s a party, after all). Strike a delicious compromise with white wine sangria brimming with fresh fruit. Or, try David’s signature swill: Blend Belvedere vodka, seltzer and a splash of diet lemonade. Garnish with mint.

Main Courses

“You don’t need to be at the beach to have a clambake,” says David, who steams lobster, mussels, clams, shrimp and low-fat turkey sausage along with corn, leeks and onions for a summer seafood classic. You could also serve grilled mahi mahi or tuna brushed with honey on a bed of greens with a side of grilled fruit, fruit salsa or mango chutney. It’s an an entr

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