4 common mistakes you're going to make when starting out
With the turn of the New Year and COVID finally starting to rack off and let us get back to our lives, many of us have started crawling back to the studio.
Thing is, though, in order to reap all those awesome health benefits (yup, yup...you know increase cardiovascular health, improve sleep, reduce stress, etcetera etcetera), it's important that you do it right!
Because we're all about results (gimme!), we asked Exercise Scientist and High Performance Coach, Joey Wannouch to tell us some of the most common workout mistakes he sees when members are either returning or just starting anew. The legend even suggests how to avoid and fix them. Thanks heaps champ!!
1. Going too hard too soon
"This is really common. Most of our members contemplate getting into exercise for some time before biting the bullet. Once the decision is made and the Health Consult is complete, many members want to jump in and give it 110%. They overestimate their capacity and underestimate how hard a 45 minute class or PT session can be!"
Hmmm, sound familiar?
"When the reality of their current fitness (or lack of) sinks in, they may feel deflated and question whether they’re up for the challenge."
Okay, this could be a little too familiar!
"Ease into your program and follow the advice your PT gave you at your Health Consultation. Try a couple of the less intense classes on the first week and go at 50% of your capacity. Walk out of your first session, don’t crawl out…we hate bringing out the red bucket!"
Start slow, be kind to yourself and build up gradually. Gotcha!
2. Not enough focus on recovery
When it comes to working out, Joey said that anything you take from your body you need to put back in. It's all about recovery, which means repairing and rebuilding muscles and energy systems.
"All our sessions, including your PT’s will include an active warm up and recovery cool down" said Joey. Don’t skip this bit and avoid running late to class or heading off early. Warming up before you exercise will help prep your muscles for physical activity and will lower the risk of injuries in the process.
Your recovery starts the minute you finish your workout, our trainers will take you through a recovery strategy that might include stretching, mobility, or some foam rolling trigger point work. This is good period to relax, de-brief about the session just completed, and strategise for your week ahead.
After your workout, make sure to refuel with quality nutrient. "Refuel with a good protein-rich meal with some green veggies. If you don’t have time for that, check out our protein shakes from Musashi that you can have on the go."
If you want to perform at your best (of course we do!), Joey said to make sure you’re grabbing at least eight hours of quality sleep a night. Not only will sleep give you energy, but it'll also help with muscle recovery and help keep those hunger hormones in check.
3. Fail to plan, plan to fail
Simply having a membership isn’t enough, you need to turn up! Having a membership alone may make you feel better in the short term but eventually, you’ll reaslise that turning up increases your chances of achieving a result significantly! If you’re choosing to do PT, it’s less an issue as your PT will harass you if you ’forget’ to turn up!
"If you’re in a class and the exercises start to get too easy, add more weight or change up your reps," he suggested.
The important thing is to keep challenging yourself - you don't want to get too comfortable otherwise you'll stop seeing progress.
"There is nothing more disheartening than getting no results, but if you are doing the same workout over and over again, or you are not training properly to get the results you are after, you are going to get disheartened."
Anyone else feel that?
4. Lifting too heavy
Lifting weights can be super motivating but there are risks involved unless you have good support and supervision. If you're lifting way too heavy too soon, your form might suffer and your body will become completely fatigued, or worse lead to injuries. "Don't lift a heavier weight or do a harder version of an exercise to the detriment of your form and technique," said Joey.
"If you are not doing an exercise correctly, or you have chosen a harder version that is so hard that you are not doing it properly, then you are going to get injured, get an imbalance or the exercise may even do nothing for you."
The best thing is to make sure you are doing the exercises correctly. Listen and watch your PT demonstrate and then follow advice and corrections offered.
Are you guilty of these mistakes?
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