If you’re new to fitness, or embarking on a different exercise regime, it’s important to seek the advice of a qualified personal trainer, who can make sure you’re on the right path and avoiding the common pitfalls and misconceptions, which can so often throw people off track.
In the long term, bad form or the wrong type of exercise can mean it is harder to reach the goals you’ve set or even result in injury. So StyleNest have spoken to Speedflex Trainer Paul Lyons for his list of the most common mistakes and errors that many are often guilty of and how to overcome them:
Putting cardio first
Many people think it’s better to do cardiovascular training before resistance training. This is not true because the body needs glycogen (blood sugar) for energy during resistance training, and the body cant burn fat until glycogen stores are depleted. For glycogen stores to be depleted you must work with weights first in order to allow fat to be burned during cardiovascular training.
Sticking to a routine
Many people will continue doing the same type of exercise over and over for a long period. People guilty of this will find their body will quickly adapt and stop progressing. Varying your workout challenges your body and will fire up your metabolism; keeping the body guessing. For optimum results I would suggest working out in a group environment, where the concept or trainer changes the workout each time. I would recommend a workout like Speedflex as it combines resistance and cardiovascular training whilst encouraging individuals to work at a high intensity to maximise calorie burn. Speedflex is also low impact so it can help protect you from injury and the unique nature of the Speedflex machines also means there is no post session muscle soreness.
Take rest days to avoid overtraining
In order to see results, you need to fully commit to an exercise regime. However, be aware that in order to see results the body needs time to recover. This is particularly true for beginners as it will take them longer to recover so rest days are key.
Starving your body or exercising in a fasted state
Many people believe you have to starve the body to lose weight, however the body needs food in order to convert it into energy and fuel the metabolism. What you eat and when is a key factor. For growth and repair, lean protein is really important, especially after exercising and slow release energy in the form of complex carbohydrates is important 1-2 hours prior to training even if that is in the form of a snack.
Consistency is key
Fitness is a lifestyle. Many struggle to maintain a routine and like diets, start and stop frequently. Developing a routine and getting into good habits makes it easier to stay on track, especially if what you do is enjoyable and you’re seeing results.
Set a goal
People need to have a goal or objective in mind order to motivate themselves to train. Decide what you want to achieve and why, as well as when you want to achieve it by. Try to measure progress, track performance and use any progression as motivation and an incentive to continue.