Getting started can feel like the hardest thing in the world, but avoiding these easy exercise mistakes can help you overcome that first step and power you on your way to a better, healthier you.
It's easy to get bogged down by past mistakes or failures, but it's important to remember that everyone makes them. The key is to learn from them and move forward.
Welcome to our guide on how to avoid common exercise mistakes! Whether you're new to working out or a seasoned athlete, it's easy to fall into bad habits that can hinder your progress and even lead to injury. No worries, we're here to help you make the most out of your exercise routine with some simple, yet effective tips.
Myth: More is more
You don't have to exercise every day for 2 hours to get results, your body needs time to recover. Aim for 30 minutes of moderate activity 5 days a week with some high intensity fitness routines. 10 or 15 minutes walking a day is a good start.
Mistake: Not warming up
To effectively burn fat, your body needs to prepare. Getting the heart going and muscles prepped can also help to avoid injuries. Try walking and building up to a slow jog, leading to a run to work up some sweat. Once you are warm, you can get into your fitness routine.
Mistake: Mix it up
Just like with food, you cant expect to do the same thing everyday and get continuous results. Your body will become used to the activity and stop progressing. Step up the intensity of your workout or change it up. Usually do cardio? Why not add in some weights.
Myth: Stay away from weights
Many fear that using weights for fitness results in bulk, the reality is regular workouts with weights holds the key to that toned body and strong core you've been dreaming of. And, as we age, weight and resistance workouts can help improve bone density, which is especially important as we age. To avoid injury, start small and gradually increase the weight.
Mistake: Exercise only happens in the gym
Truth be told, you can have just as much success from the comfort of your own home. There are so many fitness videos on streaming channels and social media - many for free! For coached programmes, we love Yoga with Adrienne, or Caroline's Circuits... All you need is some loose clothing, enough space and motivation.
Mistake: Trying too much too soon
When you make a new promise it can be easy to really hit it hard for the first few days. However, the reulst might be tiring your body out and possible injury. Starting a new fitness regime it's important to start with 2 to 3 days of moderate exercise per week then gradually increasing the intensity and adding an additional day to your routine. (That's why programmes like Couch to 5k work so well.)
Mistake: Not planning or preparing
Similar to weight loss, setting a fitness goal is crucial to achieving success. Would you like to focus on your arms, legs or middle? Are you training for a 5K? Having a specific plan or goal in place will increase your motivation and ensure that you stick to your workout routine. Setting an unrealistic goal can lead to frustration and disappointment. With fitness goals that are realistic and achievable , you'll enjoy the process and take pride in your efforts!
Myth: Buying the latest equipment
Don't break the bank when starting out on your fitness journey. Forget about expensive resistance bands or fancy hoops. Instead, try some free activities like running, walking, or doing bodyweight exercises. It's easy to get caught up in the hype and feel like you need the latest gear to get started. Once you've discovered a sweet spot for fitness you might want to consider investing in equipment.
Mistake: Doing exercise you don't enjoy
Fitness needs to be fun! Forcing yourself to do anything you don't enjoy is a fast track way to quitting. There are so many different kinds of activities that can be considered exercise, so there's no need to limit yourself. If you're someone who loves being outdoors, perhaps hiking or cycling could be your thing. If you prefer to be indoors, there are plenty of options too, like dance classes or weightlifting. Maybe you want to try something new entirely, like rock climbing or martial arts. Pushing yourself to do anything unpleasant will only lead to giving up - don't do it!
Myth: Saying 'I CAN'T'
Now we all know that's not true. With the right mindset, anything is possible. And even if you think you can't run a 5K right now, with a positive outlook and determination, you'll be surprised at what you can achieve. In just a few months, your goal can become an achievement! An important factor is to stay motivated and focused on your goal. This might involve finding a partner or joining a local group for support, encouragement and to celebrate small victories along the way.
Our final words: don't let a fear of failure hold you back from achieving your fitness goals.
Lace up your shoes, warm up your body, and get moving towards your dreams. You'll be amazed at what you can achieve when you put your mind - and body - to it!