The biggest exercise mistakes I see when people start is “too much too soon”. Normally when we get back started into exercise we have a lot of motivation and excitement but the incidence of injury when starting or re-start is quite high. If the body has not had regular movement for years a more progressive approach is better to reduce the stress and shock on the body.
To get a clear understanding of best approach when starting or returning to exercise, we need to consider
- Any injuries and medical history
- Previous fitness background
- How long since you have done exercise
- Reason for the absence eg off due to pregnancy we need consider your core and pelvic floor function.
- What other lifestyle factors can impact your exercise and recovery like high emotional stress, lack of sleep, poor nutrition, poor digestive health and detoxification pathways.
I am slightly basis, but considering the above, I would also suggest to see a personal trainer or exercise physiologist to review you independent requirements and personal circumstances for reduced injury and the best results.
An example of a general return to exercise program and reduce any exercise mistakes
- Start with some light mobility exercises and stretches
- Progress to include some core and stability exercises as well as some corrective exercises, if needed
- Look at lifestyle factors such as nutrition, digestion, sleep, stress
- Next step is to start strength exercises/program which could be just body weight exercise to start.
- Later incorporate light cardio exercise
- Then progress the strength and cardio exercise to improve endurance, speed then power
Understand that this is a general plan to return but ultimately it will be dependent on your requirements and goals.
Remember that the old adage “NO PAIN NO GAIN” – this does not apply here. If you are injured, you might not be able to return to exercise for 2 to 3 months.
Cameron Corish has been caring and achieving results for the local Wishart, Mansfield and Mt Gravatt community for over 10 years. Together with the Core Health Coaching Team, he takes a multi-disciplined and holistic approach to health and fitness addressing the physical, mental and emotional aspects of one’s health.
Ready to feel and look your best? Come in for a FREE chat and see how we can transform your life. Call 0406 451 907 or email Cameron at cameron@corehealthcoaching.com.au
Originally, published in InShape News in March 2016: http://inshapenewsflash.com/what-are-the-biggest-mistakes-people-make-when-they-start-exercising/
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