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Common Workout Mistakes

3/1/2015

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By: Tom Campbell Fitness

We are well into the new year and some of you may have noticed an increase in attendance at your local health club, gym, or fitness facility.  I enjoy the excitement and freshness that the new year brings; however, I want people to realize that we don't have to wait for the new year to focus on our fitness goals.  But that is another issue :)  Having said that, hopefully you are currently working towards your fitness, sport, or wellness goals.  I want to share with you some common exercise/training mistakes that I see individuals make.

1.  Not warming up properly

Warming up is often overlooked in training; however, it is beneficial in aiding to prevent injury and increase the quality of your workout.  There are many ways to warm up, but we want to choose a dynamic (with movement) warm up.  The goal in warming up is to increase our heart rate, our core temperature, and increase blood flow to muscles, tendons, and ligaments.  Warming up increases the range of motion in our joints and prepares us mentally to train at a top level.  It doesn't have to be very time consuming, but allot yourself enough time to excite the central nervous system and to increase blood flow to the muscles. 

2.  Having an unbalanced training approach

The term unbalanced can apply to several things when talking about exercise.  A few examples of an unbalanced training plan that I frequently see are:
  • A lot of cardio and little to no strength training
            This is very common in women who fear "bulking up" which will not happen on a                 general fitness or strength training plan.
  • All upper body - All the time
            We have all seen the guys who lift and workout their upper body almost every day.              This leads to an unbalance in strength in the upper body compared to the lower                     body, because they overlook leg day.
  • The mirror plan
            Individuals work out the body parts that are seen in the mirror - chest, arms, and                 abs.  Generally this leads to weak back muscles and posterior chain. 

3.  Poor technique and form

Unfortunately this is far too common in gym settings and can lead to injury.  Whether it be from a lack of knowledge on how to execute the lifts/exercises properly, or the individual is being impatient and rushing through the workout, technique is sacrificed.  Just because you lifted the weight doesn't mean you lifted it correctly.  Check your ego...too much weight contributes to poor technique and can lead to serious injury.

4.  Overlooking the importance of flexibility

It is extremely beneficial to focus on stretching.  This area is often overlooked, but you can benefit immensely with the addition of a stretching routine to complete your workout.   Stretching aids in increasing your range of motion in the joints and helps minimize muscle soreness.


In summary, you need a well rounded training plan coupled with a sound nutritional approach that can be adjusted according to your needs.  If you are having trouble finding the right workout for you, consult with a qualified fitness professional who can assist you with your fitness needs.  



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"Let It Go"

11/2/2014

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By: Tom Campbell Fitness

Being a personal trainer, I spend a lot of time in the gym.  In doing so, I often see individuals do some extraordinary and not so extraordinary things (what can I say…It comes with the territory).  I have noticed several individuals grabbing or holding onto cardio equipment handles.  Don’t get me wrong.  The handles are there for safety purposes or to monitor your heart rate.  However, the prolonged holding onto handles has an adverse effect on your workout.  Here are three reasons why you should not hold onto the treadmill handles or rails.  

1.      You Burn Fewer Calories.  When you hold onto the machine, it decreases the intensity of the exercise, and you burn fewer calories.  It’s estimated that holding onto the treadmill results in 20% to 25% fewer calories burned.

2.     When you walk or run on an incline, it increases the intensity of your workout.  However, if you hold onto the handles and lean back, your body becomes perpendicular to the machine.  Ultimately, the net effect is that there’s no incline at all! Holding onto the machine cancels out the incline!

3.     By holding onto the handles, you align your body in an unnatural way or in a poor postural position.  In doing so, it's more likely to result in injury. You increase the risk for long-term injuries and pain especially in the shoulders, knees, lower back and hips.

If you need to hold onto the handles in order to maintain your current speed, reduce your speed and let go of the handles.  You’ll get a better workout and experience increased benefits.

Tom Campbell Fitness ©            NCSF - Certified Personal Trainer           Starkville, MS


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Lower Body Rollout

7/8/2014

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By:  Tom Campbell Fitness

The next portion of our Rollout Series focuses on our legs. 

Coaching points to think about:

  • Rock/saw technique
  • Pin down method:  apply pressure to the trigger point and work the adjacent joint
From the knee down:
Quads, glutes, and IT band:
Tom Campbell Fitness ©               NCSF- Certified Personal Trainer     Starkville, MS
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On the Ropes

5/26/2014

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By: Tom Campbell Fitness

In the fitness and sport performance industries, there are new training tools and gadgets that are popping up all the time.  Some turnout to be fads, and others become staples in training programs.  Over the last 3 to 4 years, conditioning or battling ropes have become extremely popular in gyms and training facilities.  Conditioning ropes can be used for cardiovascular, strength, rehabilitation, and competition purposes, hence the growth in popularity.  

At Tom Campbell Fitness, we use the conditioning ropes for several purposes, but we mainly use them as a workout finisher.  They are an excellent tool to increase blood flow/heart rate and get that last muscle pump to end a workout.  However, we always pay attention to our body control and never sacrifice form or posture. 

3 Rope Exercises:

•Vertical Waves

•Circular Waves to the Outside

•Horizontal Waves
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    Tom Campbell

    Certified Strength and Conditioning Specialist, NSCA-Certified Personal Trainer, Certified Functional Movement Systems Specialist  and owner of Tom Campbell Fitness in Starkville, MS

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