Exercise Over 40 - 5 Fitness Program Pitfalls

Exercise Over 40 - 5 Fitness Program Pitfalls

1. Expecting results immediately: In many cases the first week or two of really watching what you eat and lowering your calorie intake combined with a regular workout program will yield you some fast results. I know many women that can drop 4 pounds in the first week of going back to a healthy routine HOWEVER, this rate is not typical and the weight loss will slow quite a bit! And it should! Set realistic goals for yourself and realize that results will not be instant. A pound a week is realistic and can be achieved with simple changes in your life. Also, if you are engaged in a strength training program ( and you should be) results will take time. You need to take small steps in muscle conditioning. Your muscles need time to heal and recover each time you push them. Taking on too much or pushing too hard at the onset to try and get 'fast' results is a big mistake. You can risk injury, experience pain and set yourself back, not to mention you will be discouraged.

2. Forgetting to warm up and cool down: The warm up prepares your muscles and joints for their workout. Increasing your core temperature and bringing your heart rate up so that you are exercising that muscle too is a gradual process. Doing a 5-8 minute cardiovascular workout to start you out is a wise choice, then for each resistance exercise you do you should do a light set prior to taking on heavy weight. This will put your joints and muscled through the range of motion before you take on the heavy weight. Stretching the muscles you worked out afterwards for 45-60 seconds, each stretch will help decrease stiffness and soreness the next day. These two components are critical to avoid pain and injury and areas that should never be missed.

3. Not challenging yourself with increasing weight and intensity: Too often people engage in a 'routine' a t the gym they are comfortable with. It's true you need to know what you are doing, the correct form and feel comfortable in your knowledge however you need to be changing things up. Learning new ideas or how to use a machine can challenge a muscle group in a new way and help you with your results. Changing the weight progressively will keep making the muscles you are working stronger and stronger. Even with your cardiovascular workouts short bursts of intensity have been suggested to help with burning more calories. You need to push yourself in a way you are comfortable with but no change in what you do, means no change in how you look.

4. Not committing to it, being regular with your routine: January is a perfect time to look around you at the gym or in a fitness class and see hoards of people who have jumped on the fitness bandwagon expecting miracles. This NOT being an instant process means that many will give up before March 1st. The hardest part for many is making the commitment. The reality is, it's a commitment to a healthy lifestyle and a good quality of life. Who really wants to miss out on that? Three or four times a week to do something for you.

5. Thinking you can eat what you want and as much as you want because you're exercising: Here is my big pitfall because after I workout I tend to be really hungry. I can deal with it by keeping low calorie foods and snacks on hand. Just because you are exercising doesn't mean that you can consume as much food as you like. Do the calorie math - more calories in than burned = weight gain OR More calories burned than in = weight loss. The exercise simply means that you are burning more calories however if you begin to eat more, you may not be operating at a deficit and weight will not come off if that is your goal.

So many myths exist about how to set up programs and what is right and what is wrong - if you are not sure of something consult a professional. Get the facts and you will be on the road to a great quality of life.

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