The start of a new year is often the time where we make a bunch of resolutions and try get back into a routine after the chaos of the festive season. The most common resolution being to get fit, run a marathon or some other exercise related goal. Whilst there are many of benefits of incorporating regular physical activity into your routine, there are some common mistakes people make when starting an exercise program which can lead to injury, impede progress and stop you from achieving your goals!
Here at Revive, we are all about seeing people achieve their goals, so we’ve compiled list of the most common errors we see people make beginning an exercise program and our tips to avoid falling into the same trap!
The most common mistakes seen when people begin a new training program…
- SETTING UNREALISTIC GOALS
Many people drop out of their exercise routine after failing to have a clear and realistic goal or not setting any goals at all. This can lead to lost motivation and giving up on the exercise program. Setting both short-term and a long-term goals that are realistic and achievable will help keep you motivated and on track.
- DOING TOO MUCH TOO QUICKLY
We all are excited and geared up at the start of our exercise routine and can start pushing and progressing ourselves too quickly, without understanding our body’s capacity. This can lead to early burnout, deplete energy reserves and injuries! Remember to listen to your body, get some guidance from an expert and gradually build up the number and intensity of exercises to allow your body time to adapt.
- SKIPPING WARM UP AND COOL DOWN
A good warm-up assists the gradual increasing of blood flow, body temperature and heart rate to ready our body for the workout. Similarly, cool down helps to reduce delayed onset of muscle soreness (DOMS) and prevent injuries!
- INSUFFICIENT RECOVERY
Recovery plays a vital role in helping our body adapt, repair, and replenish energy. Recovery doesn’t only mean scheduling rest days, but also sound sleep, adequate hydration and healthy eating habits.
- LACK OF VARIETY
It’s a good idea to mix and match exercises and workouts rather than sticking to the same type of exercises day in, day out. Not only does this stop the onset of boredom, it also challenges our body better and reduces the risk of overuse injuries.
- NOT FOLLOWING A PLAN
This can be one of the biggest barriers to an effective exercise program! Having structure and being realistic about how often you can train will not only help you achieve your goals faster but will lead to long term benefits by making you feel stronger, having a good quality of life and mental wellbeing.
Top tips when starting a new exercise program:
- START SLOW
After a period of no exercise, our physical conditioning declines. It’s important to start slow and gradually build up over time to give our bodies time to adapt and minimize the risk of injury.
- LISTEN TO YOUR BODY
It can be easy to ignore what our body is telling us when we’re excited to get back into a routine. It is important to listen to your body and not push through if something doesn’t feel right.
- GIVE YOURSELF TIME TO RECOVER
It can be easy to ignore the need for rest, but it’s actually when our body is recovering, not during training, that adaptations happen. Therefore, adequate rest is important for both improving performance and for reducing injury risk. Sometimes, less is more!
- VARY ACTIVITY
Splitting your time between different activities, sports and types of exercise can be a great way to reduce overload and decrease your risk of injury. It also helps to stop you getting bored!
Last but not least, don’t forget to talk to an expert for some personal guidance. You may be surprised to discover a range of things you might not have considered! So, contact us today!