8 common workout mistakes you might be making

Getting into shape is one of the most popular New Year’s resolutions – and yet, only eight per cent of people who set a sweeping goal for the year ahead see it through. But no matter when people decide to start hitting the gym, research suggests most dropouts from exercise programmes occur within the first six months.

Fitness pros tell Reader’s Digest that this trend is actually longstanding. So how can you make sure you’re part of that disciplined eight per cent? A few common missteps can serve as early clues for you to become aware you might be preparing to abandon your exercise goals.

By far, the most common workout mistake experts say they see people make is doing too much, too soon. Exercise motivation is great – but overdoing it can not only fizzle your fitness passion, it may also lead to injuries that seriously set you back.

Trainer Ellen Dyverfeldt, suggests you should watch out for these signs that it may be time to scale things back:

• You’re dreading the thought of working out
• You’ve gotten an injury or ‘niggle’ and recovery is slow
• You are feeling more stressed
• Your sleep is poor

“I see people who were college athletes 20 years ago, but two decades at a desk since graduation has completely changed their bodies, but not their minds,” says personal trainer Anthony Maritato. Trying to force your way back to the intensity you think you should be able to handle often leads people to quit their programme early – or develop an overuse condition like tendinitis, bursitis, or stress reactions in the bones.

Maritato says the first two weeks of any training program should be at “such a low intensity that it almost feels like a waste of time.” That can include light cardio, strength work, and range-of-motion conditioning. Building this foundation slowly is incredibly valuable, as it allows you to accelerate your fitness more quickly in the next four, eight, and 12 weeks and beyond.

Here are some of the best cardio workouts you can do at home.

Thirty days to six-pack abs isn’t just unrealistic – ironclad deadlines often lead to discouragement. “Deadlines create a sense of failure when you miss or haven’t achieved them yet, and reinforce the idea that you have to be fast and foolproof in order to succeed,” says dietitian and fitness trainer, Kieran Knight. “When you approach fitness goals the right way, it’s not about reaching a goal in a certain amount of time, but feeling good and enjoying the process.”

“The biggest workout mistake beginners make is switching their program too frequently,” says Pilates instructor, Emi Gutgold.

So, keep things fun and incorporate activities that you enjoy, but “the saying ‘keep your body guessing’ is one of the worst in fitness – if you want to change your body composition and build strength, sticking to a strength programme for at least three months is your best bet.”

Check out these Pilates moves for a stronger core.

We’re all guilty of comparing ourselves to others – but this mindset can make people ramp up their workout intensity too quickly or lift more weight than they can handle. “This leads to improper form and poor technique to force the weight up, which often leads to injury,” says personal trainer, Matt Haas.

Whether you’re in a group fitness class, using your favourite app, or strength training in the gym, focus on low intensity and light weights until you master the form, he says. “Then progress up to a challenging weight.”

Jumping straight into your workout with cold muscles and joints can seriously up your injury risk, says physiotherapist, Lalitha McSorely. “I recommend any type of cardiovascular exercise that indirectly engages the muscles you’ll be working out that day,” she advises. “Aim to get 70 per cent max heart rate during a 10- to 15-minute warm-up.”

Here are some daily habits that keep your muscles strong.

A recent study published in the British Journal of Sports Medicine confirmed that you can’t exercise your way out of a poor diet – so, eating well and staying physically active are both crucial parts of your physical fitness. But if you’re just starting an exercise routine, make sure you’re eating enough right foods for your new level of activity. Skimping on carbs (which restore your energy) and protein (which repairs and builds your muscles) can leave you feeling fatigued, sluggish, and sore, extending your body’s recovery time.

People working toward weight-loss goals tend to spend too much (or all) of their time doing cardio, says personal trainer, Stephanie Thomas. “Endless cardio will not help you lose fat any quicker and can just make fitness feel boring.”

Part of this mindset comes from a fear of getting ‘bulky’ through strength training – a total myth, according to Thomas. “Lifting weights won’t make you bulky,” she emphasises. “It will help shape your body and it can help you see definition in your muscles.”

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Source: RD.com