Mistakes People Make the First Time They Work Out
You are Over Enthusiastic – The rookie mistake when you get your first paycheck. Spend it all. The same goes the first time you hit the gym, as well. You put all of your energy into one session. Boom! Bring on the exhaustion. Which then, may provide you with reasons to create to excuses the next time you should be working out. It can also lead to injury. Deciding to push yourself hard and fast from the get-go increases the chances of overuse tendonitis, which can be a reason or excuse to stop going to the gym. Instead, do not be afraid to ease into your new activity. In fact, there are plenty of simple ways to boost your weight-loss goals, and most of them do not even involve the gym!
You Compete Against the Wrong Person – The gym can quickly become a self-confidence-destroying zone. Becoming your fittest self-takes time and everyone has their own set of limits when it comes to the ways and speed at which their bodies can grow in strength. Instead of trying to match weights or pace with the person next to you, try to compete against yourself, and incrementally increase [your personal best,].
You Try To Cram A Workout In – Slow and steady wins the race — always. Just like with dieting, the best results are the ones you achieve over time. Everyone is busy, but do not try to cram in extra weight or intensity if you are pressed for time. Instead, take it easy. Build in a warm up time, such as on a bike, before starting the rest of your work out. One suggestion: Pencil for time you will need each day to achieve those body-shaping goals. By giving yourself permission in this way, you will be more satisfied with your workout at the end of each period — and you will be more likely to actually complete your goals. Chances are if you feel the time is crammed, you will give yourself more reasons to not work out at all.
You do not Drink Enough Water – Drinking water can get tedious, but that is where water changes the fitness game. When it comes to getting fit, hydration is key. Not only does consuming the (64 ounces) a day boost your chances of achieving your weight-loss goals, but it helps make your day-to-day activity at the gym so much easier. Water helps to both boost your energy levels and helps your muscles stay pliable. H2O acts as a lubricant for your muscles and joints, and being hydrated helps to prevent feelings of stiffness and increases your body’s strength and flexibility.
You Challenge Yourself Too Much – If you think you will be able to complete the same spin or barre workout as your friend who has been going since 2012, think again. You want to feel like you are working but you do not want to be incapacitated the next day! (I have heard many people say that they pushed or were pushed too hard the first time and they never went back to it). Do not fall into that trap. It is okay to walk in the middle of your jog and its okay to take a breather. In fact, it is better for you; because you will be more likely to be pleased with yourself if you chose to slow down and were able complete the workout rather than feeling like the one you could not do it at all. Result: You will go back and do it again.
You do not Notice Improvement – Change takes time. It In fact, it may take a couple of weeks to see your visible changes in your body. However, there are other great benefits that happen faster — and you may not be giving yourself enough credit for those. People often get discouraged when starting an exercise routine, because they did not immediately drop a size or 10 pounds. Exercise has many benefits, including better sleep and better concentration and an overall feeling of well-being. Remember to look for these changes for positive reinforcement initially. To help track your progress, consider keeping a journal, and log what you are eating, your exercise routine, and how you are feeling. This way, when you notice an emerging soreness or injury, you can look back with a health professional on your daily habits and try to pinpoint a catalyst.
You Don’t Fuel Properly – You would not fill a fancy sports car with the regular gas, would you? The same goes for your body. If you are asking it for a premium performance, you have to keep it fueled properly. Before the gym, it is important to eat a meal that will provide your body with the energy and support it needs to fully push yourself. As for not eating at all? That is a bad idea. When we do not eat before a workout, the chances of feeling weak mid-way through are higher — and that only gives you more excuses to slash your workout time. People who are new to exercise often do not take into consideration the importance of pre- and post-workout meals. If they do not eat the right combination of proteins and carbs before and after working out, they can have difficulty maintaining energy and recovering properly.
You do not consult an Expert – When learning something new, you are always better off asking someone who knows best. To help you get on track, learn from a qualified instructor. From then on out, be eager to learn, there is always room for improvements and advancements at the gym. You can always get stronger. Once you decide what type of training that you would enjoy, read up on it. Go to multiple sources for your information. Even YouTube can provide some useful videos on your choice.
You do not Believe You Can Change – Progress takes patience. It is much easier for our bodies to fall out of shape than to morph into shape. So do your best not to get discouraged when you are just getting back into the swing of things. Going back to the gym after a lengthy time off requires the person to build back up to his/her previous fitness level, and not just take it up where they left off. Recognize that your body may be different compared to the last time you worked out, and accept that you may have to begin at the ground level again. You can and you will reach your goal, but it will take some time to get there. Try your best to believe in yourself and allow yourself time to get to where you want to be.
You Forget To Stretch – It may seem slow and inefficient when it comes to burning calories, but stretching helps prepare your body for the exercise it’s about to get and cool down from the intensity it just received. In fact, stretching leads to greater outcomes in one of the most important aspects of exercise: flexibility. By increasing your body’s ability to “touch your toes,” for example, you will find it easier to squat, deadlift, pull up and complete a ton of different flexibility-related exercises — many of which probably seemed more difficult before.
Stretching is also protection against getting hurt. “It is super easy to get injured during a workout without warming up and getting the body ready for exercise! It is important to take at least 10 minutes at the beginning of a workout to increase the blood flow to the muscles. Soreness is minimized because stretching helps improve blood circulation. It allows the body to cool down and helps slow down a racing heartbeat after experiencing rates of great intensity.