Whether you prefer exercising outdoors or at your local gym, chances are you fall into the trap of making one or more of the following mistakes when it comes to your fitness.
Don’t stress though, because for every mistake made there is a way to correct it and get better results.
1. Too Much Cardio
Top of the list for many women is doing too much cardio at the expense of strength training.
Women naturally gravitate towards cardio rather than lifting weights for many reasons. However, too much of a good thing…… and your fitness will go south!
For example if all you do for exercise is run most days of the week, you risk:
- Burning muscle not fat, leaving you with a less than firm waistline.
- Result in muscle imbalances, postural problems, joint and muscle injuries.
There is no doubt that cardio is necessary for cardiovascular fitness, for lowering high blood pressure, fighting type 2 diabetes, improving respiratory conditions such as asthma, improving sleep patterns/mood and mental clarity.
However, you may find that your cardio time is not delivering the weight loss benefits you are seeking.
For Best Results
- Do cardio 2-4 times a week
- Incorporate interval training for better results
2. Too Little Weight Training
On the flip side of too much cardio, is too little or no weight training.
Many women still hold onto the myths of weight training – i.e. they will “bulk up”, look ugly and end up with too big a frame.
But myths are based on no factual evidence other than an old ‘wives’ tale’ developed eons ago.
The truth is that weight training is more vital for women than cardio, especially past the age of 40. Women are living longer now than ever before and in order to enjoy that long life, it is imperative we remain strong and upright.
Weights are essential:
- For developing and maintaining strong bones and muscles
- For good posture.
- Weight control
- Fighting type 2 diabetes https://www.plosmedicine.org/article/info%3Adoi%2F10.1371%2Fjournal.pmed.1001587
- Improving self-confidence.
Building lean muscle mass results in a more effective weight control method than cardio alone. The more muscle you possess the higher your metabolic rate. A high metabolism helps the body burn calories.
For Best Results
- Do weight training 3-4 times weekly
- 3 sets of 8 – 18
- Consult a personal trainer to learn correct technique and for overall best results.
3. Holding on to the Same Routine For Months
Many women fall into the trap of following the same routine for months on end – whether that be simply running the same course or lifting the same weights for the same exercises, month after month….
The implications of this behaviour:
- It’s boring and results in eventual cessation of exercise.
- Your fitness quickly plateaus resulting in no fitness gains.
- May contribute to muscle imbalances and joint problems.
The body adapts well to change so it makes good sense to alter your routine every now and then.
Ways to change your routine:
- When lifting weights, alter the sets, repetitions and the load you are lifting (i.e. choose a slightly heavier weight and drop the reps by 2-4)
- Slightly modify the exercise (i.e. do single leg squats or lunges for a change, or 1 arm shoulder presses).
- Do 6 x 20 second sprints as you do your normal run around the park.
- Walk, run or cycle hard up a hill several times.
Making small changes to your exercise routine stimulates the nervous system, activates muscles you thought you never had, and accelerates weight loss and aerobic fitness levels.
For Best Results:
- Change your routine every 4-6 weeks
- For optimum results consult a personal trainer who can develop a program suitable for your needs.
4. Halting Exercise Due To Pregnancy/Arthritic Conditions
Remaining active throughout your life is essential for a healthy body. The same also applies when we are pregnant or carry certain health issues.
Research shows that exercise provides many benefits for pregnant women and for their unborn child. https://www.medicalnewstoday.com/articles/268651.php
Regular exercise under supervision of a fitness professional can result in faster post-natal recovery and reduce the risk of preeclampsia. https://www.acsm.org/docs/current-comments/exerciseduringpregnancy.pdf
Special attention is required such as knowing which exercises to avoid and what is suitable throughout your pregnancy.
If you suffer from joint problems such as arthritis, exercise is imperative to maintain joint mobility. You need to know which type of exercise is beneficial for you, without exacerbating your condition.
For Best Results:
- Walking or other mild exercise such as yoga is suitable during pregnancy and for arthritis. Inform your class instructor of your condition to allow him/her to offer modified exercises.
- Strength training exercises will need to be modified
- Lift only light to moderate weights, seated or lying down.
- However, it is imperative to consult a personal trainer for advice, programming of suitable exercise type and level, and monitoring of your progress. This will reduce your risk of further injury.
- Most personal trainers today offer various payment options to suit most budgets.
5. Still Bouncing Around with Your Pelvic Floor Problems
If you suffer with a weak pelvic floor, high impact exercises are a no-no. Forget about keeping up with friends who are bouncing around in your aerobics class. This is not for you – not right now!
No woman likes having a weak pelvic floor and there are particular exercises that can exacerbate your condition, lead to leakage, and more serious problems such as prolapse.
Maintaining your weekly run and heavy weight lifting program further weakens the pelvic floor muscles and soft tissues.
Even staple core exercises such as the crunch and the plank, can also damage your pelvic floor.
It is important to continue exercising but at a level of intensity that is appropriate for you. Also important is knowing which exercises will enhance pelvic floor strength. For women suffering pelvic floor dysfunction, knowing the correct exercises, makes it possible to remain active and healthy.
For Best Results
- Do daily pelvic floor exercises 3 sets x 10
- Consult a personal trainer qualified in pelvic floor programming to provide you with the correct exercise modifications to protect and rehabilitate your pelvic floor.
- Avoid wide leg exercises i.e. sumo squats.
- Avoid lifting heavy weights when standing i.e. shoulder press
- Instead lift weights lying down or seated.
- Avoid exercises that force you to ‘bear down’ on the pelvic floor i.e. tricep rope push downs/ crunches
- Avoid high impact exercises i.e. running, cycling hard standing up, jumping.
By arming yourself with these facts, you will now be able to avoid some or all of these common mistakes many women make.
But remember, if you are unsure of which exercise is best for you, always consult a personal trainer for peace of mind.
