With the longer nights, colder weather and holiday season upon us, the extra food and drink can cause havoc with our waistlines and fitness levels – soon the regular rush to the gym starts in January to try and reverse the damage done.
Whatever goals we have for ourselves, getting injured is not one of them, so here are a few common mistakes and myths, followed by the facts to help keep you on track:
Wrong - Machines are safer than free weight – research has shown gym goers still use poor technique with machines, raising the injury risk by not adjusting the height of seats etc.
Focus on technique and posture throughout, drop the weight to make sure the technique is right – although it feels like a step back, you’ll be grateful in the long term. Ask for help if you’re unsure; a second set of eyes can spot problems easily.
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Wrong - No pain no gain or exercise needs to be intense to work.
Research shows exercise such as Tai Chi and other mind-body exercises can have great benefits for flexibility, balance, coordination, posture, strength and stress management.
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Wrong - Going to the gym is the best way to get fit.
The biggest key to getting and staying fit is simply doing consistent exercise. If this means a home DVD program then great stuff! I recommend finding something you enjoy so you’ll be more likely to slot it into your busy lifestyle.
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Wrong - Crunches will get you a six-pack.
Although crunches will build the abs, to get the fêted ‘six-pack’ is all about the amount of body fat you have and where on your body you carry it. For men, body fat needs to be below 11% and for women, below 19%. However, it also depends where you carry your fat. This means that exercises designed to burn calories and fat are a lot better than crunches and sit-ups in achieving the ‘six-pack’! Oh, and a side note; there’s actually 8 visible abs muscles so it is possible to have an 8-pack!
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Wrong - Cardiovascular workouts are the best way to lose fat.
Studies have shown a combination of cardio and resistance training to be the best. Circuit training or resistance training followed by cardio (in this order) are both great ways to burn calories. But the best way to lose fat, is to cut the number of calories consumed – this is far more effective than relying upon any exercise programme.
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Wrong - Training through injuries helps you recovery quicker and get stronger.
Injuries need to be addressed as soon as possible, either through rest, modifying exercises or seeking help from a physiotherapist to stop the problem becoming chronic. If it’s already chronic, advice from a physiotherapist can help you recover or improve the management and symptoms.
If you need help getting your exercise on track, get in touch today!
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