Come on, you know darn well there's a little voice on your head telling you, "This is too easy...maybe momentum is helping me!"
If there is no resistance, your muscles aren't working as intended and as a byproduct...you're not burning as many calories. The quick fix is to increase the resistance.
2. You hold on to the sides or console of the cardio machine.
This is definitely one of my irritants!!! Not only is it dangerous, it says, "I'm too lazy to stand up straight!"
I know it sucks...but you gotta do it!!! There are soooooo many bad things happening while you slump over on the machine or while you hold on to the side.
Lets not mention ALL of the muscular imbalances that are being created and balance not integrated into the mix...you're opening yourself up for dysfunction down the road.
PLUS...you're not burning as many calories like you would if you were standing up straight or not holding on to the sides.
3. You use the treadmill (or elliptical) with zero incline.
This kinda goes hand in hand with no resistance...but its a little different.
You can ALWAYS bump up the intensity if you increase the incline. When we were calculating caloric burn during aerobic exercise, we had a formula that had two parts (horizontal and vertical) which meant how fast (horizontal) and what was the incline (vertical).
The vertical component was the one that increase caloric burn like...WHOAH!
When it comes to the treadmill and jogging...I always say the a 1% incline is a very close comparison to running outside.
4. You exercise at one constant speed.
You MUST vary your speed!!!!
If you want to burn more calories...you MUST increase the speed and CHALLENGE yourself!!!!
5. You skip the warm up, cool down or stretches.
This is one of the most dangerous things I see in fitness!!!
No warm up can send someone with an UNDIAGNOSED heart condition to the hospital.
Because of the acute raise in physical exertion...that added stress can push the condition into the forefront of your existence...to say the least!
Having a solid warm up Pre workout can help your body burn more calories than you would if no warm up was present.
I always say that 5-10 minutes before exercise should be given to a 40-50% effort to get the blood flowing and to live la vita loco!!! :)
Your time is valuable, so it's important to make the most of it when you head to the gym. By making some small changes to your cardio routine, you can maximize your results and get on the fast track towards reaching your goals!
Have a blessed day!!!!