Exercise by its very nature is a good habit. But exercise, like all good habits is open to shortcuts that aren’t ideal. Here are some bad habits to break along with solutions to make the most of your gym time!
Not eating enough
We all know diets are important when it comes to health. After all, food is the fuel that powers your workout to help you perform at your best. Many of us make the mistake of not eating enough to power our workouts.
Did you know?
- You should eat a healthy breakfast 1-2 hours before you work out.
- Hydration is important. Not drinking enough water can cause you to be more tired, have less coordination and suffer from muscle cramps.
- After your workout, you should eat a meal that contains both protein and carbohydrates within the first two hours.
Solution:
Have a light snack an hour before your workout. Try a banana or granola bar. Additionally, grab a snack within the first hour or two after your workout. Good choices include yogurt with fruit or a good old fashioned PB&J.
Skipping your warm-up
Do you ever get to the gym and jump right in? We know we do. Skipping your warm-up seems like a good shortcut, but warming up should never be skipped.
Did you know?
- Warming up, as is implied, boosts your body temperature enabling blood to flow and breathing to increase.
- Warming up can actually help you get a better workout.
- Warming up is important for everyone, but even more important for new exercisers to acclimate their body to new activity.
Solution:
Spend 5-10 minutes stretching or engaging in a light aerobic warm-up to maximize your workout.
Not focusing on form
It’s easy to hop on the treadmill, grab a magazine and start a long walk. The magazine might be a great distraction, but it affects your form. Runners especially need to focus on form to make the best of their performance.
Did you know?
- Bad walking form can cause injury.
- Form naturally deteriorates over time due to age, lack of attention and previous injuries.
- Form is usually easily improved when one pays attention to it. For example: runners, make sure your heel hits the ground before the rest of your foot, gradually flattening your foot and springing the body forward with your toes.
Solution:
Look ahead 10-20 feet when you walk making sure to take measured steps. Be sure to stretch your spine as you travel, so your shoulders are level. Bend your arms at a 90 degree angle and let them swing at your waist.
Overtraining
If you’re like us, you love your workouts. Sometimes it’s hard to take a step back and walk away from the gym. But overtraining can have a negative impact on your workouts. Overtraining takes away your body’s natural ability to recover.
Did you know?
- Overtraining often results in loss of strength and fitness.
- Overtraining can result in consistent soreness.
- Overtraining can increase your risk of getting a cold and increases your chance of injury.
Solution:
Embrace breaks. Take a day off here and there. Help your body recover by feeding it with sleep. At the gym, try training different muscles on different days. Make sure your training plan includes down time to allow your body to recuperate. This time enables actually helps your body to build muscle to increase your strength and builds your endurance.
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