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Are you making these GYM mistakes?

By Dr NIDHI BAJAJ GUPTA
November 24, 2022 15:24 IST
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A common mistake people make is they get straight to the exercise or workout without any warm up, warns Dr Nidhi Bajaj Gupta.

Warming up before exercise prepares your body for physical activity and helps avoid injuries, missed heartbeats, and early exhaustion, especially if you're engaging in high-intensity activities.

Are you making these workout mistakes?

Kindly note the image has been posted only for representational purposes. Photograph: Kind courtesy Yami Gautam/Instagram

Your body is like a temple. You have to nurture, nourish and treat it with love and respect every day.

When you take care of it, it will reward you with the desired results.

At the same time, you have to remember that no two people and no two bodies are alike.

While the time, effort and rigour of two different individuals may seem the same, the results of workout may differ.

Now if you have been training real hard and you are not content with the outcome, chances are you are doing something wrong.

Here's a list of common mistakes most people make that does more harm than good:

1. Overtraining

In today's 'all or nothing' society, it's common for new exercisers to overdo it.

For example, if you have been inactive for certain number of years and one day you attempt to run a half-marathon with no preparation.

This could lead to an injury or an inability to participate in desired activities.

Whatever sport, workout or exercise you choose, it is important to begin gradually according to your own capacity.

At the same time, you should never compare your fitness journey with another person and rather focus on your individual and steady progress.

 

2. Not using proper form

Form is a specific biomechanical way of performing a movement.

Whether you're running, lifting weights or practicing a yoga routine, using proper form is important to in order to ensure you get the results you want and also avoid risk of injury.

Proper form ensures better efficiency during working out as it targets the right muscles.

If you are a beginner it is advisable to take the guidance of a trainer or a physiotherapist or yoga teacher, depending on what kind of workout you will be doing, to teach you the correct form.

 

3. Sticking to the same workout

Over time, not switching up activity can lead to burnout or injury.

That said, any activity is better than none. If you like running, good for you, you’re doing something.

But it makes sense to occasionally deviate from your regular schedule if your objective is to increase your general fitness.

Every kind of exercise has a different benefit on the body. For example, running gives you better cardiovascular fitness; weight training will help you to build muscles and enhance your bone density, stability training which includes balance exercises will help improve proprioception and vestibular balance whereas yoga will help in improving flexibility and aid in hormonal balance.

Ideally your workout routine should include the 4S's: Stamina, Strength, Stability and Stretching.

 

4. Not warming up or cooling down

A common mistake people make is they get straight to the exercise or workout without any warm up.

Warming up before exercise prepares your body for physical activity and helps avoid injuries, missed heartbeats, and early exhaustion, especially if you're engaging in high-intensity activities.

Cooling down helps prevent muscle soreness and promotes recovery.

While warming up, focus on slow dynamic movements before a workout, such as walking, neck movements, arm circles, marching in place or jumping jacks.

Any light activity that warms your muscles is a good option.

Be sure to concentrate on the body parts and muscles needed for the exercise you're doing.

During cool-down include static stretches that you hold for at least 20 to 30 seconds each as this keeps your tendons and ligaments pliable and your muscles relaxed.

 

5. Not taking time to rest and recover

It is important to rest for a day from your exercise routine else it may lead to physical and mental exhaustion.

Not allowing the body to rest can lead to depletion of glycogen in the muscles.

This depletion can trigger the body to use proteins for energy which means there is less protein for muscle repair and growth.

If you are not feeling tired and wish to work out all seven days then one day should become an active rest day (ARD).

That day you need to do very gentle exercises like gentle stretches, some breathing exercises, Tai chi or just a stroll within nature.


Dr Nidhi Bajaj Gupta is a physiotherapy healer, holistic wellness coach and founder of Merahki Holistic Wellness.

Disclaimer: All content and media herein is written and published online for informational purposes only. It is not a substitute for professional medical advice. It should not be relied on as your only source for advice.

Please always seek the guidance of your doctor or a qualified health professional with any questions you may have regarding your health or a medical condition. Do not ever disregard the advice of a medical professional, or delay in seeking it because of something you have read herein.

If you believe you may have a medical or mental health emergency, please call your doctor, go to the nearest hospital, or call emergency services or emergency helplines immediately. If you choose to rely on any information provided herein, you do so solely at your own risk.

Opinions expressed herein cannot necessarily provide advice to fit the exact specifics of the issues of the person requesting advice.


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Dr NIDHI BAJAJ GUPTA