Hitting the gym and actualizing your dreams and goals could be quite motivational but there are certain mistakes even professionals make and should be avoided.

If you’ve ever wondered why you don’t seem to see enough results after a month or more of training then you’ve probably got your answer right here. Read on to see some of the fitness mistakes that you might have been making unknowingly.

#1. Eating too much before your workout

Everyone has a different rate of digestion so it is generally advised to wait for about 30minutes or more, after eating before hitting those exercises. Eating before your workout is good as it provides the necessary energy needed to finish your workout, but eating too much, on the other hand, slows you down and could cause stomachache because your body diverts its ‘attention’ to cope with the stress of the exercise instead of digesting the consumed food.

#2. Stretching before workout

Studies have shown that stretching, especially static stretch, before a workout reduces your performance. It’s generally needed to do some warm-up exercises to ‘wake’ your muscles up and get them ready for what’s to come. Dynamic stretches like ‘the bridge’, could be a good choice but remember to perform the regular stretch after your workout to help loosen tight muscles.

#3. Overworking your body

It is advisable not to allow your goals overcloud your body strength. Generally, the body responds to any new stimulus, so hitting the gym for the first time has its effects without overworking the body. To avoid crashing, your muscles generally need time to heal and you could increase your intensity as you slowly start to tolerate your workout. Avoid jumping into advanced workouts and add new routines, say after every two weeks, to avoid doing the same thing over and over again, leading to boredom and loss of interest.

#4. Giving up too early

One major thing people fail to realize is that changing from an exercise free life to one with a lot of workouts is a major change for your body. It takes a few months for your body to adjust to the change after fighting back with a lot of muscle ache and exaggerated increased heart rate. Your body then starts to respond with fat loss and muscle gain but if you are lacking enough calories, your body tries to preserve the available ones, thereby defeating the whole process.

#5. Nutrition

People easily make the mistake of changing their entire eating habit in a bid to ‘diet’. This has a negative effect as it makes you find new cravings and easily fall prey to temptations to former diet. The idea is to gradually get rid of foods that are not healthy and with time you notice you can get through without them and not miss them at all. It is advised to take carbohydrates, protein, and fat in a 40:40:20 ratio of calories. For example, taking a 2000 calorie diet requires you take 800 calorie carbohydrate, 800 calorie protein, and 400 calorie fat. Your amount of calorie intake daily generally depends on your aim at the gym.

Conclusion

Getting rid of these common mistakes make you ready for the physically active life and ensure to learn more about your diet, muscle, and exercise to enable you to enjoy the whole new experience.

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You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
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Running is an exercise that has immense benefits for weight loss and fitness, and it is no surprise that for many people worldwide, this is the go-to option for fitness. The benefits to be had from running are enormous but if done wrong, it is possible to miss out on these and even run the risk of possibly getting injured.

Luckily, lots of people have learned from experience what not to do when running, and all you have to do is read through this article to see the top 5 mistakes most people make with running, and how you can avoid them.

1. Forgetting to Stretch

Yes, when you wake up in the morning, you might feel like superman and you might be absolutely rearing to get out there and pound the pavement but don’t do it until you stretch. Stretching properly helps your muscles get prepared for exercise which will both help you run better and prevent lots of those niggly little injuries that many runners have fallen prey to.

2. Taking longer strides

If you’re running a 100 meter race, then taking longer strides is a great idea; however, since you’re most likely got aiming for this type of running, shorter strides are a better bet. This is because over longer distances, shorter strides will enable you run more efficiently.

3. Going all out too soon

If you’re running for fitness or weight loss, then you don’t really have to go all out at the same intensity a professional would, especially if your muscles are not yet in the right condition to deal with the increased effort.

Once you’ve become comfortable running at a certain level, it is natural to want to increase the challenge and you could either choose to run for longer distances at a slower pace, or choose to run at a faster pace over a short distance. Going for both at the same time, however, is a recipe for picking up an injury.

4. Footwear

Getting the right footwear is an essential step for running. You might think that you could just put on any old pair of sneakers that you have got lying around your room, and get on with your morning run; but, science has shown that people have different feet and body types and not all shoes will fit everyone the same way.

Getting the right pair of shoes is one important step you can take to avoid picking up unnecessary injuries from running.

5. Stay hydrated

Staying hydrated means drinking more than the half of glass of water most people tend to drink in the mornings. You will need to drink at least two glasses of water prior to running, for obvious reasons: your muscles are filled with water in their relaxed stated but when you exercises, much of this water is lost through sweat and thus your muscle performance would drop significantly. Staying hydrated with 2 glasses of water can help improve performance on the other hand.

6. Letting your head move

Your head is actually heavier than you might imagine and letting it move from side to side when you run will quickly drain you of energy, without you realizing that it isn’t because you lack stamina. The ideal head posture is with your head held upright and looking straight ahead. Also remember to keep your arms steady as well.

Conclusion

Now that we’ve opened your eyes to the six basic mistakes a lot of people make in running, all you have to do is follow these tips and get out there and run all you want.

A personal trainer will help by offering personalized fitness and weight loss instruction, and if you would like to hire one, we would be glad to connect you with a trainer you can trust. Please get in touch with us at:

WhatsApp number: +971565830067 (Just send us code 7071 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.

You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
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