- Prioritizing Mood Over a Structured Plan
While engaging in light activities such as walking or yoga may allow for a more flexible approach based on mood, this strategy is less effective for more demanding forms of exercise, including strength training and high-intensity sports. A structured plan is essential for these activities.
It is crucial to establish a weekly training volume, which for strength training includes the number of sets and repetitions at a specified weight, and for cardiovascular exercises, the distance covered. This knowledge is vital for gradually increasing the load, ensuring that one does not exceed their physical limits and risk injury.
Beginners are advised to increase their training volume by no more than 10-15% per week. For instance, if one runs 5 kilometers on both Monday and Friday, the following week they may add 500 meters to each run or alternate between a 5-kilometer and a 6.5-kilometer workout.
If one neglects their training for several weeks due to mood, adverse weather, or other factors, and then attempts to compensate by running 20 kilometers in a single week, they are likely to experience muscle or joint pain.
A sudden increase in training volume in any sport can lead to equipment damage, injuries, and a prolonged inability to engage in physical activity. It is even more detrimental to disregard bodily signals and continue training despite pain, which leads us to the second detrimental habit.
- Disregarding Pain
The adage “no pain, no gain” may hold some truth regarding the discomfort associated with muscle fatigue during a workout or post-exercise soreness. However, it does not apply to persistent pain resulting from repeated exertion.
Pain serves as a critical signal that should not be ignored; it is a protective mechanism designed to prevent further injury. It indicates an underlying issue that requires attention. One should not attempt to suppress this signal with anti-inflammatory medications.
Nevertheless, exercising caution does not necessitate a complete cessation of physical activity. For example, if running induces pain, one may opt for upper-body exercises, cycling, swimming, or other activities that do not exacerbate the injury. The same principle applies to strength training.
Continuing to perform the same exercises despite pain not only affects the injured area but also places undue stress on surrounding structures, potentially leading to further damage. Ultimately, this may result in a prolonged or permanent cessation of activity.
- Neglecting Warm-Up Exercises
While the benefits of warming up are widely acknowledged, many individuals often overlook this essential component of their workout routine, perceiving it as unimportant.
Research indicates that warming up can enhance exercise safety. For instance, a review of five randomized controlled trials found that three demonstrated positive outcomes in injury prevention. Additionally, another review revealed that four out of seven studies indicated that stretching prior to exercise can mitigate the risk of muscle strains.
Although the relationship between warming up and injury risk has not been conclusively established, professional athletes consistently allocate significant time to this practice for valid reasons.
A proper warm-up prepares the body for exercise by elevating heart rate and breathing, while also supplying muscles with oxygen-rich blood. Engaging in 10-15 minutes of low-intensity cardiovascular activity and dynamic stretching increases muscle temperature and elasticity, positively influencing neuromuscular connections, agility, and coordination.
A meta-analysis of 32 high-quality studies found that warming up enhances performance in running, cycling, and swimming, increases jump height and distance, improves agility, and does not produce negative effects. In some cases, performance improvements can reach as high as 20%.
By neglecting to warm up before exercising, individuals may hinder their progress, place undue stress on “cold” muscles, and elevate the risk of strains.
- Using Food as a Reward for Exercise
Many beginners mistakenly believe that a successful workout entitles them to indulge in treats, often determining portion sizes based on subjective feelings. Consequently, the caloric intake frequently exceeds the actual energy expenditure of the workout.
In a small study, participants who burned 200 to 300 calories on a treadmill during low-intensity exercise significantly overestimated their caloric expenditure, reporting figures three to four times higher than the actual amount. When given access to a buffet, they consumed more than 500 calories, effectively negating the energy burned during their workout.
Moreover, individuals rarely think, “I exercised well today; I will allow myself a bell pepper.” Instead, they often reward themselves with high-calorie foods such as chocolates, cakes, pizza, burgers, sugary sodas, and alcohol—items that are easy to overconsume due to their palatability.
- Neglecting Cardio or Strength Training
Some individuals focus exclusively on strength training, such as bench pressing and squatting, while only utilizing the cardio area for warm-ups. Conversely, others may solely engage in running or cycling, avoiding weight training altogether. Both approaches are detrimental to overall health.
The World Health Organization recommends that adults engage in 2.5 hours of light aerobic activity (or 75 minutes of more vigorous exercise) and participate in two strength training sessions targeting all major muscle groups each week. It is important to note that these activities should complement one another rather than serve as substitutes.
Aerobic or cardiovascular exercises, including running, walking, and swimming, are essential for maintaining heart and lung health, as well as positively impacting weight, mental health, and overall well-being.
Strength training, on the other hand, supports bone health, regulates blood sugar and blood pressure, and can elevate testosterone and growth hormone levels, which are crucial for maintaining and building muscle mass while reducing body fat.
