Health Goals
So you've got Christmas out of the way and now the New Year's resolutions are starting to kick in. With the majority of NY resolutions being health related, it's probably no surprise that most of those new changes fail by February. How can we turn those good intentions into sustainable health/fitness related changes?
Here are some of the mistakes to avoid this NY.
Too Much Too Soon
With all the good intentions it is easy to overdo the amount of exercise we do early in the year, especially after a period of inactivity such as the festive period or a return to exercise after a break. Large jumps in the amount of training can put the body under increasing levels of stress with little room to recover leading to possible injury.
Avoid selling yourself short on timescales and cramming increasing amounts of sessions and intensity to your program. Training frequency and load has got to be sensible and achievable as you are more likely to stop if the aches and pains set in.
Limited Recovery
So you've returned to exercise with all the motivation of the NY but have you remembered that you actually need some rest and recovery alongside your exercise? If you have started an exercise regime or increased the load of current levels then some level of recovery is needed to allow the body to recover. This may mean planning rest days between sessions and think about adequate sleep over the course of a training week. Too much training with little R&R can lead to fatigue, affect mood and possibly lead to injury.
Lack Of Goals
Going to the gym or increasing activity is a positive step in the right direction but a lack of goals can cause you to lose focus and motivation on maintaining exercise levels. Set yourself goals using the SMART method (Specific, Measurable, Attainable, Relevant and within a set amount of Time) to help as a way of keeping you on track. With affordable technology, it is easier than ever to count steps, record distances, times and speed so don’t make the mistake and set a goal.
Training And Pain
No pain, no gain right? Well there is some level of discomfort that we expect from starting a new regime or increasing exercise levels. Delayed onset muscle soreness (DOMS) is a generalised ache that begins after your workout. DOMS typically resolves within a few days. It should not impede your ability to perform normal daily activities or keep you from moving your limbs and joints. ‘Bad pain’ could indicate an injury. Continuing to exercise with an injury will not allow you to push through pain or reach your goals. It will only make things worse. You need to stop and seek a recovery plan.
If you can associate with the ‘bad pain’ then you may require physiotherapy advice to determine the nature of your pain and give you tips on better ways to move as well as help you recover in a safe and efficient way.
Hopefully these ideas can help you set some goals and look forward to a healthy pain-free 2020!