Common workout mistakes
We get it, you’re raring to go with your newfound or rekindled passion for all things fitness. But before you jump straight in, it’s good to know what the common workout mistakes are. This way you can ensure effective and safe training, and you won’t be down and out by the end of round 1.
Too much, too soon
When you try a new fitness activity for the first time, or it’s been a while since you’ve worked out, it can often go one of too ways. The first is that you set your standards too high. Your weights are too heavy, or you’ve set yourself a 10k run straight out of the block. The second is that what you’re doing feels pretty good and fairly challenge free, so you go full out for as long as possible. With option 1, you’re not going to get anywhere fast and you’re liable to injure yourself. With option 2, you’re highly likely to wake up the next morning feeling like you’ve been hit by a bus. Neither are great, are they? Take your time, be enthusiastic but realistic. Don’t try and fit 1 years’ worth of exercise into one 30-minute workout. You are in this for the long haul, and you don’t want to deter yourself from joining in round 2.
Not enough rest
Your body will love you for exercising. It will love you even more if you get a good amount of rest in-between tough sessions. 30-day HIIT challenges can be great if you’re fighting fit and still in your twenties. However, for the rest of us, our bodies need that all important recuperation time. Ensure you give yourself at least one day a week to rest fully and to replenish. Give your body the chance to prepare for its next challenge.
Lack of variety
This ties in nicely with our last point. Don’t “beast it” every single time you work out. You should have variety in your workouts. High energy, lower energy, strength training, more holistic workouts. If you keep variety in your workouts, you will achieve greater progress with your fitness goals. Your mind and body won’t become complacent. You’ll be constantly keeping them on their toes and challenging yourself with different ways of moving.
Ignoring the importance of warm-ups and cool-downs
Do you remember the time when Jessica Ennis rocked up late for the Olympics and had to start running without her warm-up? No. Neither do we. It would NEVER HAPPEN. We all lead busy lives, but if you’re running late for a class, it doesn’t mean you should forgo your warm-up. Likewise, don’t grab your coat after a sweaty class and head straight out into the cold. A good stretch after your workout is invaluable. You have one body. If you want to minimize your chances of injury and want to live a full and active life, treat it with the respect it deserves and prepare it for what you want it to do. If you’re not entirely sure what you should be doing, there are literally millions of short warm-up and cool-down classes on YouTube you can access for free.
Shortfall in knowledge
You don’t have to be a fitness expert to reap the rewards of exercise. However, there are some basic techniques that are important to know. If you’re not 100% sure on a move or something doesn’t feel quite “right” when you’re working out, ask your class instructor or grab a personal trainer for advice. With activities such as jogging, alignment of your knees and feet are important. See if you can get on a treadmill in front of a mirror, or head to a store such as Runner’s Need to get your gait analysis test. Repetitively making the same errors with a move can cause long-lasting physical damage, so don’t be afraid to ask for help.
Written by Becky Barrett.
Becky Barrett is an international talent manager and personal fitness coach with over 15 years’ professional experience and a 1st class Honours degree in Business & Law.
Driven by her unique values of compassion and a holistic approach to talent management, Becky has devised an innovative solution to take on the fitness industry with a brand-new personal fitness concept that aims to inspire and boost ‘new normal’ approaches to exercise routines.
Features include: Health & Wellbeing, Natural Health, Arden University, The Telegraph, BBC, Time & Leisure, Bdaily News, The Stage.