To be clear: there are no hard and fast rules on how you spend time working out, but there are lessons you can take from people whose workout routines are a big part of it. of their work. Generally speaking, an effective workout is simply one that helps you achieve your goals in a way that is both sustainable and safe.
So, without further ado, welcome to Never Will I Be A Gym Again. Below, Chandler offers the four things you won’t do catch him doing it at the gym.
4 Fitness Mistakes a Trainer Avoids in Their Own Workouts
1. Skip the warm-up
“It’s critical to any workout to warm up your whole body,” says Chandler. Failing to participate in a warm-up and diving straight into the day’s schedule could put you at major risk of injury, which will eventually (*sigh*) interrupt your training routine in the future.
“A tight body is more susceptible to injury if you try to move it too quickly or lift too heavily without your muscles being prepared,” Katie Merrick, personal trainer at Gold’s Gym, NCSF, previously told Well + Good. “I like to compare it to a new ball. It’s harder to immediately start inflating the ball. If you stretch it out and move it well first, it will inflate a lot easier. Our bodies are very similar.”
If you’re not sure what you need to accomplish in your pre-workout prep, a general rule of thumb is that you want to activate the muscle groups you plan to use, raise your body temperature, and engage your joints. For example, if you’re going for a run, try incorporating moves like squats, side lunges, high knees, and kicks into your warm-up. Next, notice if your run feels a bit more airy.
Bookmark this dynamic warm-up for your next workout:
2. Exercising without a plan
“I always like to have an action plan when I start a workout because it helps me create consistency with my goals,” Chandler says. If you’ve ever moved mountains to get to the gym after work, and immediately thought “cool, now what?”, you know that having a game plan is a key part of really enjoying yourself. of your training time.
If you’re not sure how to create your own fitness plan, check out this handy guide to creating a weekly workout plan.
3. Training without the right fuel
“When it comes to pre-workout foods, I generally recommend eating a small snack about an hour before exercise to improve energy, performance, and mental clarity during exercise.” Tamanna Singh, MD, a clinical cardiologist, previously told Well + Good. A combination of carbs and protein will treat you right before a workout, so try eating something like a piece of peanut butter toast or a chicken salad sandwich.
That said, if you exercise early in the morning, Chandler says you’ll need to do a little Tetris timing to make sure you’re not starved for your workout. This is especially true if you are someone who practices intermittent fasting. “I find that working out after 10 a.m. on an empty stomach depletes your energy stores,” he says.
4. Overly Complicated Workouts
If you’re on social media, you know that fitness moves are getting more complex every day. But as fancy as those moves might look on screen, it’s dangerous to dive into complex exercises while the basics are still hard for you, Chandler says.
“Overcomplicating your workouts with exercises you’ve never done before is just an easy way to hurt yourself,” he says. “Always work on new exercises with a trainer or trainer, or very light weights and bands, to build form.” Remember: the most basic movements of the “big four” – squats, push-ups, pull-ups and deadlifts – can help you gain a lot of strength. Leave that fancy stuff for FitTok.