How to make sure you keep your workout plan on track.
Whether you're starting from scratch or getting back on track, if
you're like many Americans you're embarking on new workout program
right about now.
While undoubtedly you have high hopes that your fitness regimen
will succeed, you could fall prey to one of a handful of classic
mistakes that could nip even the most well-intentioned plan in the bud.
Here's how to avoid the top five beginners' blunders:
Overtraining
A surprising number of sports injuries have one underlying cause: a
person trying to do too much, too soon. So start slowly and listen to
your body, which means don't lift weights that seem too heavy or
stretch too far if you're not limber enough yet. There's a difference,
however, between being injured and being sore. Muscle soreness is to be
expected after a workout, especially when you first start a fitness
program. A few minutes of stretching after you exercise (but before
your muscles cool down) will go a long way toward prevention.
Inexperience
If you're unsure of something, from how to use a weight machine to how
often you should go for a run, find out. Read up on the subject,
consult a trainer or ask the staff at your gym. No one will fault you
for wanting to get the most out of your workout, and asking a question
is a lot less painful than the injury you could suffer from not asking.
Procrastination
Some people like to get their workouts out of the way first thing in
the morning. Others look forward to evening workouts as a way to bust
workday stress. Choose the time that's right for you, write it into
your schedule and do it. Think of it as a regular appointment to be
kept like any other. If you plan to go to the gym after work, bring
your gear with you to the office. Stopping at home to change your
clothes, have a snack or feed the goldfish is likely to land you on the
couch watching a rerun of Friends rather than on your back doing bench
presses at the health club.
Boredom
Even a child could tell you: Choose an activity that's fun, and you're
likely to stick with it. Even the most challenging workouts can get
tedious after a while. That's why it's important to change your routine
every so often. Jump on a different machine, take a new class or bring
your workout outdoors for a change. Other options: Work out with a
partner, hire a personal trainer for a couple of sessions or listen to
music with headphones.
Lack of Goals
If you go to the gym without planning what you're going to do there,
you probably won't do much at all. Set fitness goals that make sense to
you (stronger arms, not necessarily arms like Arnold Schwarzenegger's,
for example), and track your workouts in a journal. If you
bench-pressed 50 pounds on January 5 and 75 pounds on February 5,
that's measurable progress-and something to be proud of.
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