Even Experienced Exercisers Can Be Guilty of These
— By Jen Mueller, Certified Personal Trainer
Have you ever started a workout routine, thinking you’re doing everything right, only to find out there were some important things you missed? Here are some common workout mistakes that most of us have made from time to time, and what you can do to prevent them from happening to you.
Blunder #5: You’ve done the same cardio and strength training workout for the past six months.
When you first start a new activity, your body responds more readily, and you begin to see results. Maybe you lose a little weight, begin to see muscle definition, or notice you are getting stronger. But over time, your workouts aren’t as challenging. After a month or two, you stop losing weight and can’t figure out why you’re stuck.
After about 6 weeks, your body starts getting used to the activity you have been doing. It’s no longer challenged when that activity becomes a normal part of the routine. If you want to start seeing results again (or just continue the progress you’ve made), you have to change something about your routine. If it’s cardio, add a variety of activities to your workout. Try a new class or machine, or take up a new sport.
If you love what you’re doing now, you don’t have to give it up. You can stick to your favorite activities—just try to increase your intensity and duration. If you walk, add some speed work, increase your distance, add hills to your route—anything that makes it different will keep your body guessing.
For strength training, be sure to change your exercises every 4-6 weeks for the same reasons. You can change your workout by:
- increasing or decreasing your weight, reps, or sets
- moving from machines to free weights; trying new equipment like tubing or bands
- experimenting with more body weight exercises for variety
- adding balance elements (stability balls, standing on one leg, BOSU, etc.)
- reversing the order of your exercises
- trying a new exercise for each muscle group (such as chest flys instead of a chest press, or front raises instead of lateral raises)
Blunder #6: You start a new program and are disappointed when you don’t see results in the first week.
Everyone is different. So even though you start an exercise program, it might take a few weeks for the number on the scale to budge. The important thing is not to get discouraged. Even if you don’t lose weight right away, there are many other important changes you’ll notice in the first week or two. Regular exercise helps you sleep better, increases your energy, reduces stress, and helps you feel better overall. Don’t overlook these benefits!
If you do lose weight quickly in the first week or two, don’t get discouraged if it slows down a little after that. You should expect to lose an average of 1-2 lbs per week if you stick to a program of regular exercise and eating right.