GYM Mistakes to Stop Making This Year
New year, new gym membership? Welcome to the health club. The gym is a great place to be this time of year, but it can also be a little overwhelming. To help you feel comfortable at the gym and reach your fitness-related goals, we’ve reached out to a handful of the most knowledgeable people in the gym field! The people: trainers. With their help, we’ve uncovered some of the biggest gym-related mistakes that people make, so you can feel like A professional the next time you sweat.
Walking in with no game plan in place
“Walking into the gym with the goal of ‘doing cardio and lifting weights’ versus taking a half-mile jog on the treadmill to warm up, and then doing the Three sets of 15 reps of jump squats, push-ups, bike crunches and rows for very different purposes walking into the gym, ‘Crunch’ Daphnie Yang, a certified personal trainer and SweatShed instructor at the gym, says.
Walking into your gym knowing exactly what your game plan is will help you maximize your time, she says. It will also help you feel more confident. This idea can extend to your general fitness goals, too.
“People often set New Year’s fitness goals as ‘I want to work out more.’ The biggest mistake is that the goal is too general and doesn’t have specific details you can follow through on,” says New York City Rachel Piskin, co-founder of ChaiseFitness, said.” Instead, create a goal that becomes your schedule and roadmap for 2019. For example: ‘I want to work out twice during the week and once on the weekend’ or ‘I want to do one cardio-focused workout and one Strength-focused workouts, one workout with a friend at a time’.”
Not stepping out of your comfort zone
Have you ever ordered the same thing over and over again at a restaurant, only to sit down one day and realize that they don’t have your favorite on the menu? Stuff? But when you order something new, you end up loving it just as much? Kenyatta Banks, a fitness trainer at TruFusion in Scottsdale, Arizona, says the same The same thing happens with fitness. It’s just a matter of branching out and discovering new things.
“Take a group class, ask a coach for help, or hire a coach to help you learn the basics until you’re comfortable on your own,” Banks says.
Fitness instructor Jess Pate, who also teaches at TruFusion, agrees that stepping out of your comfort zone is good for your fitness goals and mental strength are both important.” Walking into a huge gym with a group of people you’ve never met before can be very scary. Instead of running away from it, run towards it. Everyone in the room with you has been through what you’re feeling – including the trainer. Ask questions!” She said.
No sharing machines
Hogging the same machine is definitely a rookie mistake, and can quickly annoy other gym-goers.
“Let’s say you want to get three sets on a bench press, so you ‘claim’ it by draping your towel over it, even though you Have walked away from a recovery break or a sip of water. Or worse, in between your three sets, you stay two minutes looking at Instagram while you recover On said machine.” Young says.” First of all, during that recovery time, you could be doing something else – like training different muscle groups. Second, it’s possible that someone might want to train a set with you, but can’t because you’re spending too much time on that machine.”
Most people probably won’t say anything to you, but they may be secretly annoyed. Just make sure you’re aware of how much time you spend on a particular machine, and if someone seems interested in using it, then finish and Get out of the way.
Forget to cheer yourself up before and after.
“Another common fitness mistake is not fueling and hydrating properly before a class or workout. Remember, exercising at the end of the day is putting extra stress on your body. If you’re going to put something extra on your body, you have to take care of your body,” says Pate.” It’s easy to forget to drink water on a regular basis, let alone if you’re going to be working hard all day. Not only do you have to stay hydrated in the summer, but also in the winter, and you have to remember to hydrate after your workout.”
Keep in mind that what you put into your body during a workout can also affect your strength and endurance. You’re more likely to kick butt when you’ve eaten a colorful, nutritious, protein-packed meal versus a donut.
Only goals related to weight loss
“Take your focus off the scale. The number on the scale is not a direct indication of improved health,” says Young.” Having goals related to weight loss often leads to focusing on the number on the scale and creating an unhealthy relationship with your body. Instead, create fitness goals that empower your mind, body, and spirit, like being able to run two miles on the treadmill by the end of the month. Or being able to do three sets of 15 push-ups on your feet instead of your knees.”
Choosing goals that are true barometers of cardiovascular health and strength is a more empowering way to validate fitness levels Enhancements.
It may not seem like a big deal, but how you feel when you work out really does matter. When you walk into an important interview or go out on a date, the gym clothes you wear make you feel good! Arguably just as important.
“When you’re working out, dress the way you want your body to look. Wearing loose-fitting clothes can make it hard to see your body, which is crucial to starting your fitness journey,” Piscine says.” Get yourself a new set of workout clothes and supportive sneakers, which will help you feel more confident. Most importantly, you’ll be able to really see your progress as you self-correct your form throughout your workout by looking in the mirror and Posture.”
The best part is that it motivates you as you begin to see progress in your form and shape.
Setting unrealistic expectations for yourself
Piskin warns that setting goals for yourself is key, but don’t be too hard on yourself in the process. Over-exercising and pushing yourself too hard when you’re just starting out is one way to get burned out or even injured.
“The name of the game is longevity. While your 2019 resolution may have been to get healthy and strong, it’s really not just about 2019 – it’s about About creating a healthy lifestyle and infusing healthy fitness habits into your existing life in the long run,” Piskin said.
Young agrees, adding that it’s too easy to feel like you’ve failed when your goals are too ambitious – which leads to quitting altogether! –a€”.
“Have you ever set a goal of going to the gym three times a week and then a week of work travel comes along and forces you to skip a full week of Exercise? And then did you ever come back and say, ‘Fuck it. I failed’ and then realized you didn’t go back to the gym?” She said.” Setting goals and creating structure is important, but it’s crucial to realize that having a perfectionist attitude will keep you from achieving long-term goals.”
Be flexible, be realistic, and be ready to forgive yourself. Trust that a normal life means ups and downs, all in the name of long-term success.