Whether you've only just started your journey or you’re a regular gym bunny, you're probably making some mistakes that are preventing you from reaching your full potential. See our exercise dos and don'ts below:
Just Starting Out
Work out every day. That’s right every day, seven days a week. This is important as it helps you form the exercise habit and helps incorporate the gym into your everyday life.
Stay loose. Beginners are prone to tensing up – which wastes a lot of energy you could be putting into your work out. So breathe, relax the muscles you’re not working, and focus on the ones you are.
Become a treadmill addict. Gym newbies often get stuck doing the same routine for the same duration and at the same intensity every time they work out. Inevitably boredom sets in not just for you but for your muscles also, as they become accustomed to the moves and your workout becomes less effective at burning fat & building muscle. So be sure to mix it up & keep your body guessing with a variety of exercises done for different lengths, at different intensities.
Slouch. So your Mother and your second class teacher where right you need to sit up straight. Posture affects your workout both mentally and physically. Correct, engaged posture puts you in the correct mind set to work out. The less you focus, the less you’ll get out of it. Slouching also keeps you from breathing deeply, which is important as you need plenty of oxygen in your muscles for them to work at full capacity.
Tips for Regular Exercisers
Set new goals. When you’re in a steady rhythm with your gym visits it can be easy to hit a plateau, stop seeing progress and lose motivation. So before the decline sets in, search out a new challenge to keep yourself engaged – Sign up for a 5K, try a new class like TRX, Pilates or spinning, switch up your routine such as trying heavier weights with fewer reps
Breathe better. If you’re looking to improve your performance, a great place to start is to focus on your breathing. Make sure to inhale deeply during the rest phases of an exercise, and exhale forcefully during the effort phase.
Skimp on shoes. As with anything, if you want to do a job right you need the right tools, consider footwear an important part of your fitness tool bag. Substance over style in this area as inadequate shoes can lead to injuries, so go to a reputable shop, with knowledgable staff and be prepared to invest a bit in the correct shoes. If you do wear your shoes regularly (which we hope you will), make sure to replace them every three months. Though they may still look fine externally, the cushioning and support in the midsoles will likely have worn out meaning you are no longer getting the support you need.
Be unbalanced. Most regular exercisers are sure to include a mix cardio, strength, and flexibility in their routines, but they often forget about balance. This may seem like an unimportant area but it allows you to move fluidly and avoid injuries – which as we all know can set you back months. So try this, at the end of your workout, stand on one leg and lift the other out in front of you. Hold this for 20 to 30 seconds (if you can), then repeat with the other leg. After time, when this move seems easy, you can shake things up by closing your eyes, making circles with the raised leg or standing on the edge of a step, balance disk.
By incorporating these tips you can improve your results no matter what level you are currently at. If you have any further questions or concerns regarding your work outs be sure to ask our trainers – that’s what we’re here for.