- Chasing Vibes Instead of a Plan
If you’re just doing light stuff like walking or yoga, going with the flow is fine. If you feel like it, you walk or stretch; if not, you might skip it for weeks. But when it comes to serious workouts like strength training or running, having a plan is key.
You need to figure out how much you’re training each week. For strength training, that means counting your sets and reps with weights, and for cardio, it’s about tracking the distance you cover. This helps you gradually increase your load without pushing your body too hard and risking injury.
If you’re just starting out, aim to up your training volume by no more than 10-15% each week. So, if you ran 5 km on Monday and Friday, next week you could bump it up to 5.5 km or do one run at 5 km and another at 6.5 km.
If you skip a couple of weeks and then try to make up for it by running 20 km in a week, you’re probably going to end up with some serious muscle or joint pain. Jumping up your volume too quickly can lead to injuries and a long break from working out.
- Ignoring Pain
We’ve all heard “no pain, no gain,” but that doesn’t apply to constant pain from working out. Sure, burning muscles during a tough set is normal, but if you’re feeling pain repeatedly, it’s your body telling you something’s wrong.
Pain is a warning sign, so don’t just push through it. Instead of ignoring it or popping painkillers, listen to your body. You don’t have to stop working out completely; if running hurts, switch to upper-body exercises or try cycling or swimming instead.
If you keep doing the same exercises while in pain, you’re just asking for more problems. You might end up sidelined for a long time, or worse, forever.
- Skipping the Warm-Up
We all know warming up is important, but it’s easy to skip it because it feels like a hassle. However, warming up can actually help prevent injuries. Studies show that warming up can make a big difference in keeping you safe while you work out.
Taking 10-15 minutes for some light cardio and dynamic stretching gets your heart rate up and your muscles ready to go. It improves your performance in running, cycling, and swimming, and can even boost your jump height and agility.
So, if you skip the warm-up, you’re not just risking injury; you’re also missing out on better performance.
- Rewarding Yourself with Food
A lot of newbies think they can treat themselves to something tasty after a workout. But often, they end up eating way more calories than they actually burned.
In one study, people thought they burned way more calories than they did on the treadmill, and when they hit the buffet, they ate enough to cover their workout. Instead of thinking, “I worked out hard today, I’ll have a healthy snack,” it’s usually pizza, burgers, or sweets that get the reward treatment.
- Neglecting Cardio or Strength Training
Some folks love lifting weights and skip cardio, while others just run or bike and avoid strength training. Both approaches are not great for your health.
The WHO suggests adults get at least 2.5 hours of light aerobic activity (or 75 minutes of intense stuff) and do strength training for all major muscle groups twice a week. It’s not one or the other; you need both!
Cardio helps keep your heart and lungs healthy and can improve your mood and weight. Strength training is crucial for bone health, blood sugar regulation, and building muscle while reducing body fat. So, mix it up for the best results!
