One of the most common New Year’s Resolutions is to improve health.
Unfortunately, most New Year’s Resolutions are also doomed to fail.
In the interest of saving you time in route to your destination (the body of your dreams, we hope!), let’s examine some of the most common exercise mistakes to determine whether you have what it takes to succeed.
Mistake #1: Doing Too Much, Too Soon
If it has been a while since you’ve exercised, or you have been exercising inconsistently, your body isn’t going to respond well to a strenuous program right off the bat. Choose a schedule that you can stick to (e.g. one hour per day, three times per week), and begin at an intensity level that feels challenging, but not debilitating. Make sure to incorporate adequate time for a warm-up and cool-down.
Mistake #2: Forgetting Proper Technique
When it comes to resistance training, technique is the difference between getting results and getting injured, or not seeing any improvement at all. It starts with proper posture, which means keeping the core engaged (imagine how you would brace yourself if someone was about to punch you in the stomach), and standing tall with a neutral spine, shoulder blades pulled back, and head lifted.
Courtesy of Denverpost.com
Also, make sure you know the purpose of the exercise you are about to perform. What muscles are working? What is the proper range of motion for the exercise? Is this the most effective way to target the muscles I want to work?
If you don’t know the answers to these questions, it’s time to talk to a trainer or instructor, or do some research on your own. Time spent now on learning how to do the exercise correctly means less time to your goal.
Mistake #3: Choosing Quantity Over Quality
If doing an hour of cardio means walking on a treadmill while you catch up on the latest episode of Law and Order and you barely break a sweat, then that hour didn’t do a whole lot to help you improve your fitness (the same concept applies to doing a lot of repetitions with almost negligible weight). Working out should feel challenging, and the good news is, challenging yourself appropriately will lead you to the results you want in less time.
Courtesty of Workoutequip.com
Mistake #4: Always Doing the Same Thing
Don’t worry; you don’t have to give up cycling if that is your favorite workout. Just make sure that you are changing your exercise intensity from time to time (alternating hard days and easy days, or increasing resistance over time), and maintaining a balanced program. That means incorporating cardiovascular, strength, and flexibility training.
Now for the Number One resolution-killer
Mistake #5: Ignoring the Truth
Make sure you are answering the following questions honestly:
If the answer to these questions is “No,” or “I’m not sure,” you may be setting yourself up for failure. Give yourself your best chance at fitness this year – avoid these detrimental mistakes, create and stick to a plan, and go for it!
What are your fitness goals this year? What steps are you taking to achieve them?
Motivation comes in many forms. Whether it’s used to get somewhere or to stay far, far away from something, motivation drives us to Midtown every day.
Some may think we are all here to lose weight or to be a certain size but that’s just not the case.
There are many reasons why we are here, getting healthier, and making changes.
As a trainer, most people think working out, eating right, and making goals comes easier for me than you.
Let me assure you, it doesn’t!
Sure, I may have more overall knowledge, but applying it to my life can be just as challenging. And after having a baby almost a year ago, it’s even harder! So yes, I’d love to have my pre-baby body back exactly the way it was (mainly so I could fit into all of my old clothes), but that’s not always possible.
So instead of focusing on the number on the scale, I decided to focus on fitness-based goals. This is more motivational for me than stepping on the scale because it puts a positive spin on getting where I want to be.
So what are fitness-based goals?
Well, instead of weighing yourself and feeling disappointed with what you see, focus on “upping” one aspect of your workout.
Add a bit more weight than you always do on your favorite exercise, or two more reps than last time, or burn an extra 100 calories in the same amount of time doing cardio.
That way feeling stronger or faster will help you towards your ultimate goal.
After my son was born, and I was back working out, I would try to get to a certain block faster than I did the last time on my run, or ahem, jog. And I was super-excited when I could finally do 12 full, (not “girlie”) pushups on the ground, so much that I posted it on Facebook to make sure everyone knew!
That’s when I knew I was getting closer to the old me and I didn’t need the scale to tell me so.
Now some people don’t care about weight or size. That’s just not why they they are regulars at the Club. They are here to get their insides healthier. One of my clients’ dad passed away from heart disease and she knew that if she didn’t make a change she’d meet the same end. Now she uses exercise as a stress-reliever and also recognizes she sleeps better since she’s been working out.
Our sessions have made a huge difference in her daily life.
My dad also has his health as a goal. After telling him numerous times (he’d probably call it harping, I am a trainer you know), that he needs to work out and stop relying on medicine to cure his ails, he started coming in regularly and in less than a year, he was on lower doses of his cholesterol and blood pressure medications.
So, find a way to gauge your health by either your energy level, quality of sleep, or whether you are spending less on prescriptions. These are huge benefits you may not see right now, but when you’re 70 and want to spend the afternoon with your grandkids without having to sit down to rest, you’ll be glad you worked hard now!
Another reason you might come to Midtown is the social aspect of the Club. We pride ourselves on being your “third place,” after home and work, and on creating a fun and welcoming atmosphere.
So knowing there is a group of people waiting for you in a group ex class or that your lifting partner needs a spotter, gives you another reason to show up. Sometimes they help you work hard even though you’d rather be doing anything other than working out. And sometimes you just like hanging out with them and may even hit the M-Cafe for a bite to eat after class. Either way, they motivate you to keep going and getting healthier!
So, what motivates you? We’d love to know what brings you back to Midtown day after day. And how can we help you stay motivated?
Kevin Glor, Midtown Personal Trainer since 2002, is taking on your health and fitness questions this month.
Kevin has been involved in fitness and sports his entire life. He comes from an athletic family, and graduated with a degree in Exercise Physiology in 2002. He then started his career at Midtown. Kevin became NFPT, ACE, USBA, and CPR/AED certified with a specialty in weight loss and strength and conditioning. He enjoys training all levels of fitness and helping people achieve their goals.
His favorite part about training members is the positive impact he has on members’ lives.
Kevin says, “Many people go to work and punch in and punch out without much satisfaction other than a paycheck at the end of the week. At Midtown, I’m able to help people get healthier and encourage them to make the most out of each day. I have had a lot of clients transform their bodies and reach goals they never thought they could achieve.”MORE
