Whether you’re starting from scratch or getting back on track, you
undoubtedly have high hopes that your fitness regimen will succeed.
However, you could fall prey to one of a handful of classic mistakes
that can nip even the most well-intentioned plan in the bud. Here’s how
to avoid the top eight beginners’ blunders:
Getting fit, losing weight, and getting healthy are very worthy pursuits. Not only are you doing yourself good, your friends and family will benefit too as you’ll have more energy than usual and probably be in a better mood because of your workouts. They’ll soon come to love and admire the new, fitter, you!
Getting fit, losing weight, and getting healthy are very worthy pursuits. Not only are you doing yourself good, your friends and family will benefit too as you’ll have more energy than usual and probably be in a better mood because of your workouts. They’ll soon come to love and admire the new, fitter, you!
1. Doing too much, too soon
If
exercising three-times a week is good, six-times a week must be twice
as good, right? While such enthusiasm should be applauded, exercising
too often or too hard can leave you feeling tired, sore, or even
injured. While you may well work up to exercising more than three-times
eventually, most beginners would do a lot better if they stick to a day
on/day off schedule to allow plenty of time for recovery between
workouts.
Getting fit and healthy is a marathon and not a sprint
and three workouts per week forever is much better than six workouts a
week for a couple of months.
2. Not paying attention to exercise technique
There
are two ways to perform any exercise – the right way and the wrong way.
The right way works your muscles in the most effective way while
keeping your risk of injury to a minimum. The wrong way might make an
exercise easier, or allow you to do more repetitions or lift more
weight, but you are much more likely to hurt yourself and, in many
cases, the exercise becomes less productive.
Take time to learn
how to perform the exercises in your workout plan properly. Get help,
advice, and guidance from a qualified personal trainer to ensure you
technique is as good as possible. Good habits learnt when you are a
beginner will stand you in good stead for the future whereas bad habits
can be very hard to break.
3. Exercising without a goal
The
fitness you develop from your workouts is very specific to the type of
exercise you perform. This is the fitness law of specificity. For
example, if you want to get better at running, you need to run more.
Make sure you get the results you really want by deciding on some
fitness goals and tailoring your workouts to reach them.
If you
want to tone up, you’ll need to target your muscles using bodyweight,
resistance band, or weight training exercises. If you want to get fit,
you’ll need to focus more on cardio workouts such as swimming, cycling,
or running. For weight loss, your workouts should be designed to burn as
many calories as possible.
Having a goal also give you a “why” for your workouts which can be helpful if you find your enthusiasm starting to wane.
4. Only doing the exercises you like
As
you get more and more into your workouts, inevitably, you’ll find that
there are some exercises you LOVE and some you HATE. It can be very
tempting to do more of the ones you enjoy and skip the ones you don’t
like so much. This is a big mistake. In many cases, it’s the exercises
you don’t enjoy so much that you should be doing more of!
The
exercises you enjoy are probably the exercises you are good at and that
means you are already quite strong or fit in these areas. However, the
exercise you find hard or don’t enjoy as much suggest that these are the
areas that need more work.
Don’t ignore the exercises you find
hard – your workout will probably become very unbalanced if you do this.
Instead, perform an equal amount of the exercises you love and the
exercises you hate to keep your workout balanced. Remember; it’s the
things you don’t enjoy doing that are probably the most beneficial.
5.Trying to out-exercise a bad diet
Regular
exercise is important for health, fitness, and weight loss but is only
half of the fitness equation – the other half being diet. What you eat
is just as important as the exercise you do. In fact, your diet is
arguably more important as it is almost impossible to out-exercise a bad
diet.
Your body needs so much more than just calories to survive
and thrive; it also needs an abundance of nutrients such as vitamins,
minerals, and fibre. While exercise can help you burn excess calories,
it cannot provide your body with those essential nutrients. Also, while
exercise does indeed burn calories, you’d have to exercise virtually
non-stop to burn off an unhealthy diet made up from high-calorie,
sugar-loaded junk food. That’s why so many people fail to lose weight
despite exercising religiously – they are eating too much of the wrong
kinds of food.
Make sure your diet supports your new exercise habit to ensure you aren’t undoing your good work with unhealthy foods.
All
too many newbies inadvertently make these mistakes and, as a result,
never get the fitness results they deserve. Some even drop out of
exercise altogether. Do your best to avoid these traps and you’ll be
rewarded with enjoyable, productive workouts for years to come.
Credit:Radianthealthmag