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Training Mistakes and How to Avoid Them
Many people make mistakes when they embarked
on a exercise program. Here are some of the mistakes and suggestions on how to overcome
them:
- Overtraining. In general, do not train more than 1
hour. If you train very intensely (point of high discomfort), keep it even shorter, 30
mins should be the maximum. This is applicable to both strength and aerobics training.
Strength training more than 4 days a week may also leads to overtraining. In
addition, take note of your current fitness levels and genetics, and make the
necessary adjustment.
- Not training enough. Exercise less than twice per week,
too light in intensity (leisurely) and too short (less than 10 mins) may be
better than not exercising but they are considered too little for much of
health/fitness benefits. Increase the variables slightly and you will get
improvements much faster.
- Choosing exercises that are not relevant to your needs. It
is time consuming and redundant to do too many exercises for the same bodyparts. For
example, if you do side and bent over lateral raises, on top of the shoulder presses, you
are actually hitting the exact muscle groups twice or more. Assess your needs and choose
the correct exercises. If not, just stick to the few basic exercises like squats,
pull-downs and bench presses, and you are assured of hitting all the important
major muscle groups. You can't go wrong.
- Failure to set goals and design a program to reach your
goal. Sit down and plan a realistic goal (e.g. to lose 5 kg in 2 months). Then
design, get help from a fitness professional if necessary, a suitable exercise and eating
program to attain the goal.
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