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4. Training through injury or pain<\/p>\nThe government recommends we do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity \u2014 or some combination of both. But even if you\u2019re hitting those targets, you might not feel the benefits. From training through injury to skipping rest days, mistakes can impede progress. This is what to avoid. <\/p>\n
1. Only doing cardio <\/p>\n
Trying to lose weight? Don\u2019t rely on running, cycling and swimming. \u201cCardio training is largely inconsequential for fat loss,\u201d says the personal trainer Luke Worthington. This is because \u201cexcess cardio, especially when combined with calorie restriction, can break down muscle tissue, which reduces our metabolic rate \u2014 making fat loss harder over time,\u201d says Aimee Victoria Long, also a personal trainer. <\/p>\n
Overdoing it on the treadmill can lead to injury. \u201cCardio doesn\u2019t strengthen stabiliser muscles, tendons or joints in the same way strength work does, raising injury risk, especially in older adults,\u201d Long says. Cardio can also increase the stress hormone cortisol. <\/p>\n
Instead, try resistance training using your body weight, free weights, resistance bands or weight machines at the gym. \u201cCardio training alone will not improve joint health, bone density, posture or muscular balance, all of which are critical for long-term health and physical performance,\u201d Worthington adds. <\/p>\n
2. Overfuelling before or after a workout <\/p>\n
\u201cToo much food before a workout can give you indigestion and cramps that will stop you performing at your best,\u201d says Anya Lahiri, a master trainer at Barry\u2019s UK. \u201cBlood will rush to your stomach to digest food and will struggle to support the muscles under stress.\u201d <\/p>\n
And don\u2019t assume that a tough workout means you can eat what you like afterwards: we often overestimate how many calories we\u2019ve burnt. \u201cDon\u2019t get into the danger zone of consuming more calories than you are burning if weight loss is your goal, as you will gain weight this way,\u201d Lahiri says. <\/p>\n
3. Skipping rest days<\/p>\n
\u201cRest is where training actually creates change,\u201d Worthington says. \u201cYou don\u2019t get fitter, leaner or stronger during a workout \u2014 those adaptations happen in the recovery period that follows. Skipping rest days leads to diminished performance and a loss of enthusiasm.\u201d <\/p>\n
If you don\u2019t rest, your connective tissues won\u2019t recover properly, which can lead to injuries from overuse, such as tendonitis and stress fractures. \u201cSkipping rest days can also lead to central nervous system fatigue and weaken your immune system, increasing your risk of illness,\u201d Long says. <\/p>\n
4. Training through injury or pain<\/p>\n
People often take an all-or-nothing approach to pain, either pushing through it and risking further injury or stopping at the first twinge. \u201cPain should never be ignored,\u201d Worthington says. \u201cBut neither should it cause panic. Pain is information from your body that needs to be interpreted and responded to appropriately. <\/p>\n
\u201cThe key is to understand the cause and make corrections \u2014 modifying movements or reducing load to continue training safely,\u201d he continues. \u201cWe can choose exercises that address the specific issue and promote recovery at the same time as improving fitness.\u201d <\/p>\n
But sharp or worsening pain is a sign to stop, Long says \u2014 or you risk chronic injuries such as tendinopathy, disc issues and stress fractures. Your body may also move incorrectly to avoid pain \u201cwhich can create secondary injuries\u201d, she adds. <\/p>\n
5. Not drinking enough<\/p>\n
Being hydrated supports all our bodily functions at a cellular level. \u201cEven mild dehydration can reduce power output, impair co-ordination and affect mental focus \u2014 all of which affect training quality and recovery,\u201d Worthington says. \u201cThirst is a slow reflex, so it\u2019s important to drink before you feel thirsty rather than play catch-up.\u201d Aim for about 500ml two hours before exercising, Long says, \u201cand rehydrate post-workout with water and electrolytes.\u201d<\/p>\n
6. Sticking to the same routine<\/p>\n
\u201cWhen you stick to the same workout routine your body eventually adapts,\u201d Long says. \u201cMuscles no longer need to grow or strengthen because they\u2019re not being challenged and the metabolic demand stabilises, making fat loss or improved performance harder to achieve.\u201d Try progressive overload: through increasing the weights you use, upping the reps, adjusting the tempo or introducing new movements. \u201cVariety and progression keep both the body and mind engaged, ensuring continued results over time,\u201d Long says.<\/p>\n","protected":false},"excerpt":{"rendered":"The government recommends we do at least 150 minutes of moderate intensity activity a week or 75 minutes…\n","protected":false},"author":2,"featured_media":136287,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[46],"tags":[6647,102,56,54,55],"class_list":{"0":"post-136286","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-fitness","9":"tag-health","10":"tag-uk","11":"tag-united-kingdom","12":"tag-unitedkingdom"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/136286","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=136286"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/136286\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/136287"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=136286"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=136286"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=136286"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}