The 5 most common mistakes when starting to exercise and how to avoid them

Although movement is always welcome, doing it without the eye of a professional can do more harm than good (Getty Images)

And bad movea hassle which is not taken into account, elongation that it was not necessary, or not taking into account the feeding in the training routine can cause problems in the future when training without the watchful eye of a professional. Or when you start an exercise routine very abruptly.

Although the benefits of practicing physical activity are well known, and range from strengthen muscles and bones to improve posture, sleep and quality of life in general, starting to exercise can be a problem, especially when injuries can occur due to lack of knowledge.

Although movement is always welcome, doing it without the eyes of a professional, or following online accounts of people who recommend exercises without being specialists, can result in more harm than good.

According to fitness experts, Here are the five mistakes people tend to make when they start exercising:

"It is always recommended to start progressively, from the simplest to the most complex and evaluating whenever it is according to the physical condition" (Getty)
“It is always recommended to start progressively, from the simplest to the most complex and always evaluating according to the physical condition” (Getty)

The excitement of starting an activity that has been put off for a long time is understandable, but doing so without considering that an “adaptation” will need to follow is a one-way ticket to injury.

Going from not training to training seven days a week is not a good way to start, as it would not be to leave too much time between sessions, since motivation can be lost. “Don’t let more than three days go by between workouts. After that third day, it becomes easier to stop completely.” Charlee Atkinsfounder of a US home fitness app.

Whether you’re working out at home or at the gym, she recommended committing to two to three sessions a week, each focused on a different type of exerciseaccording to statements to Newsweek magazine.

“Your training doesn’t have to be high-intensity to be valuable,” he advised. Lighter options, like stretching and mobility classes or going for a walk, are a good starting point for beginners, as well as useful for days when you don’t feel like something more strenuous.”

Drew Schwartz, a chiropractor at the Cleveland Clinic which specializes in helping gamers and desktop workers maintain their health, also advises starting small and learning the basics.

Along the same lines, it was stated Claudia Lescano, Physical Education teacher and graduate in High Performance Sportswho consulted by Infobae pointed out that physical activity is always recommended and any time can be the right time to start a healthy habit. “There is more and more evidence about the benefits of physical exercise in relation to health and especially to the prevention of chronic non-communicable diseases, such as type 2 diabetes or hypertension so typical of these times,” said the specialist, when time you advised: “It is always recommended to start progressively, from the simplest to the most complex and evaluating whenever it is according to the physical condition. How to evaluate this? If I intend to do a certain number of repetitions of an exercise and they can be completed without difficulty, they are in accordance with the current condition.

Specialists are against the choice of exercises because they are popular or fashionable and advise opting for movements that adapt to each current physical state (Getty)
Specialists are against the choice of exercises because they are popular or fashionable and advise opting for movements that adapt to each current physical state (Getty)

All exercise is good exercise, if done well. If not, the risk of both long-term and short-term problems is always present. It’s important to learn proper form for an exercise before increasing speed or reps, which can be done by watching tutorials and performing exercises in front of a mirror.

“Whether due to mobility restrictions, previous injuries or lack of knowledge, exercising incorrectly can lead to injuries. Most of the exercises I choose for my clients can be easily done at home”Atkins maintained.

While Schwartz manifested itself in cagainst choosing exercises because they are popular or trendy on social media. And he advised “to opt for movements that can be performed correctly and that adapt to each current physical state.”

A routine should be found subject to the physical condition of each person (Getty)
A routine should be found subject to the physical condition of each person (Getty)

Different exercises lead to different results, so the right type should be chosen for each goal.

Regarding which routines or exercises are recommended and which are not, depending on the level of training, Lescano considered that “Any type of exercise is recommended as long as it is given by professionals, who are the only ones who can know how far a person can perform a certain exercise.” “The professional should explain the best he can regarding the limit of performing the exercise (what should not and what should be felt in each exercise) – the specialist deepened -. And if you are going to follow Instagram or YouTube accounts, let them be professionals, and at this point there is no ‘rare’ title: either you are a physical education teacher, a graduate in physical education, a graduate in high performance sports, a physical or personal trainer trainer, coaching in physical education, for example, is not a complete training for these purposes”.

A routine subject to the physical condition of each person should be sought; it means that the person can comfortably complete the number of repetitions required by each exercise Lescano explained. Some difficulty can be generated in the last repetitions but fundamentally it is necessary to be careful that both the breathing rhythm and the heart rate are adequate and that whenever an anaerobic phase is reached, which is the oxygen debt, one must wait, recover the frequency and then start the physical exercise again”.

At this point, Schwartz emphasized the importance of choosing exercises that are also enjoyable. “It doesn’t matter if it’s running, weight training or yoga,” he said. “Move how you like to move, that’s what will make you want to do it more.”

Setting realistic goals will lead to more lasting impacts than a crash diet or over-the-top exercise regimen (Getty)
Setting realistic goals will lead to more lasting impacts than a crash diet or over-the-top exercise regimen (Getty)

The time needed to notice a change in fitness varies by individual, but consistency is key to seeing results. Setting realistic goals will lead to more lasting impacts than a crash diet or over-the-top exercise regimen.

“I tell my clients to be more active than average,” Atkins said. If you are constant, you will begin to see changes and results”.

For her, “Weight training is a great form of exercise for people just learning the fundamentals, as it improves mobility and coordination, as well as building muscle.”

At this point, Schwartz recommended “start with resistance bands, bodyweight exercises and small weights to build a solid base.” “Strength training can burn more calories than cardio,” he added, noting that “it’s also helpful for weight loss.”

Experts recommend "look at the whole person" to see where other healthy changes can be made (Photo: Freepik)
Experts recommend “looking at the whole person” to see where other healthy changes can be made (Photo: Freepik)

Exercising is just one part of a healthy lifestyle. What you eat, your sleep pattern, and work schedules are also important.

Schwartz recommended “looking at the whole person” to see where other healthy changes can be made. And he considered “changing eating habits, going to bed and waking up at the same time every day, making sure you move regularly throughout the day (especially for desk workers), and having a good work-life balance.”

“In addition to the benefits already known in terms of improving skeletal muscle, fat loss, hormonal activation and rest, exercise also provides benefits from the recovery side, sleep optimization, and helps rest is deep, among others”. For him national professor of physical education and fitness specialist Francisco Ozoresthe best way to take advantage of all the benefits of being in motion, is to “complement exercise with a diet that favors precisely the potential of all these effects”.

At that point, the diploma in sports nutrition, said: A balanced diet in protein, controlled in quantity and quality carbohydratesbut fundamentally from the sports side, also accompanied with good oils -omegas above all- helps to ensure that recovery is optimal and all the benefits are favored by the adequate complement of nutrients”.

Atkins agreed that exercise isn’t the only aspect of a healthy lifestyle, saying, “There are a lot of small changes you can make on a day-to-day basis that help. Change takes time.”

KEEP READING

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Injuries and overexertion, the other side of exercising at home

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