Okay, this time you’ve decided that you’re really going to make good on your New Year’s resolution to get back into shape. So you check to see if your workout attire is still stylish and hit the gym (or pool or road or bike path).
Good for you, because exercise is very important in keeping healthy. But you don’t want to waste any of that precious effort by doing things that may not be so good for you. To optimize your workout regimen and make all of those hours, aches and gym membership fees pay off, try to avoid developing bad workout habits.
Here are eight things the experts say to avoid.
Don’t do the same thing over and over. Variety isn’t only the spice of life but also the jalapeno pepper of working out. Being creatures of habit, people tend to follow a routine, doing the same sets of everything, workout after workout.
According to Dr. Arnold Lee, a top San Francisco-based physician, varying your routine will help you exercise a wider range of muscles, shed more weight, prevent repetitive strain injuries and relieve boredom, among other things.
Don’t focus on aerobic exercise. Jogging, biking, and swimming have been the go-to exercises for generations. But researchers now say you can get more gain for your pain through high intensity interval training (HIIT). It involves short bursts of all-out exercise followed by a recovery period, repeated several times.
Alternative health guru Dr. Joseph Mercola recommends eight sets of 30-second sprints (running, spinning, elliptical machining, etc.) followed by 90-second recovery periods. Do it three times a week as part of a physical maintenance program, he adds.
Don’t overdo it. More isn’t always better when it comes to working out. Dr. Mercola’s HIIT program takes just 48 minutes a week. He says the body needs time to recover as the muscle fibers you break down while exercising rebuild, stronger than before.
Other experts point out that people who compulsively work out typically do themselves more harm than good, as their overworked bodies release too much of the stress hormone cortisol. That can lead to weakened immunity, fatigue, insomnia, eating disorders and other problems — even stubborn fat deposits.
Don’t skip weight training. Hitting the weights isn’t just for football players and body builders, according to experts at the Mayo Clinic. They say pumping iron can help build lean muscle mass, strengthen bones, control weight, boost stamina, and ease the symptoms of some chronic ailments.
Don’t make the scale your yardstick. If you’ve been exercising, and eating right, and the needle on the scale barely moves, don’t let it discourage you. Fitness expert Angelique Mills notes that muscle weighs more than fat and suggests not even looking at the scale.
“Instead, rely on body fat measurements done with a caliper and also by how your clothes are fitting you,” she writes on bodybuilder.com.
Don’t forgo stretching. You can have the strongest body around, but if it’s not flexible you’re asking for trouble. Muscles contract during exercise and stretching helps to normalize them, preventing imbalances that can ultimately lead to joint injuries and other problems.
Experts say that “dynamic” stretching with movement, such as arm circles, is better than holding a pose statically. The best time to stretch is after a workout, when muscles are warmed up from elevated blood flow.
Don’t hydrate with sports drinks. The experts at Harvard Health Publications say not to waste your money — or calorie consumption — on sports drinks. The added electrolytes meant to replace the salt, potassium and other minerals lost through perspiration hardly make up for the sugar content, as much as 10 teaspoons per serving for some.
Unless you’re cramping up, stick with water.
Don’t forget to eat right. The truth is that you can’t exercise away a bad diet. Just because you kicked butt in the cross-fit class today doesn’t mean it’s okay to pig out on pizza and ice cream tonight.
Says sports nutritionist Susan M. Kleiner: “Without a diet to support your training, you are wasting your time in the gym.”