Getting It Done

Once September kicks into gear, everything starts to change.  The summer winds down, the kids return to school and we need to get back to our fitness regime.  We have all (myself included) strayed a bit from our usual routine and it will be good to get back on track again.  Some people, however, go about it the wrong way.  They decide to go from 0 to 100 at mach speed and wind up shocking their bodies.  A few top trainers call it the "six-week scramble".  It starts the moment they see new clients storm into their gym after realizing they only have six weeks to get into what they expect to be the best shape of their lives before a big event or vacation. Seasoned athletes already know how unrealistic that is, especially when it takes, for example, advanced runners an average of 16 weeks to prepare for a marathon.


But what makes most trainers nervous about the six-week scramble isn't just that many people set unrealistic weight-loss goals for themselves. It's that they tend to push their bodies too hard to defy the odds, making them more likely to overdo things and injure themselves.

Even if that's not you, trainers still agree that intermediate and advanced athletes are equally susceptible to letting little mistakes creep into their routine — mistakes that can undermine their workouts.

MISTAKE #1: BAD FORM

Any time you're eager to achieve faster results, you're more likely to cheat — whether you're conscious of it or not. If you strength train, that might mean using more weight than you're ready to handle, or, altering your posture to make a move easier to perform (so you can do it for a longer period of time and feel you're reaping more rewards). That same mistake can apply to anything — from yoga and Spin class to jumping rope and even running on a treadmill.

The problem: Not using proper form diminishes your results by cheating certain muscles out of a great workout while placing unnecessary stress on other parts of your body — setting you up to get hurt.

SOLUTION: DO A 360 SURVEY

Even if you can exercise in front of a mirror, you're only seeing one angle of yourself, which means your arms, knees, feet, lower back, and shoulders may each be out of alignment. Try to view yourself from a different angle each set — front, side, and even down when possible — to reveal where you may be sacrificing your form. Pay attention to the very last reps of each set or the very end of your run, ride, etc. — that's where you'll be most likely to break form because of fatigue and cause an injury.

MISTAKE #2: ALWAYS EXPECTING IMPROVEMENT

The math seems simple enough. The more you exercise, the fitter you'll be. But that doesn't mean that every day you'll get more results from your workout than the day before. Expecting that kind of improvement each and every day may cause you to push yourself harder on days when your body needs a break.

SOLUTION: WATCH FOR OUTSIDE INTERFERENCE

As you track your workout progress, make a point to also track any dietary changes, irregular sleeping patterns, and any other day-to-day issues that may play a part in affecting your exercise performance, including changes in weather. Monitoring all of these things may explain why some of your workouts are better than others, so you don't push yourself harder than necessary.

MISTAKE #3: TOO MUCH OF A GOOD THING

Many people that desperately jump back into exercise tend to race towards the exercises their body responds to the best for fast results, instead of creating a balanced program that works their muscles evenly. For men, that usually means overworking their chest and biceps, while women tend to overdo squats and lunges. This can cause certain muscles to overdevelop, tighten, and eventually pull your body — especially your shoulders, spine, and knees — out of alignment. Low back pain, runners' knee, and Achilles tendinitis are just three of the most common injuries caused by muscle imbalance that can stop you in your tracks before reaching your goals. 

SOLUTION: USE THE 'ONE-FOR-ONE' RULE

To balance your body, focus on doing:

- an upper back move for every chest exercise performed

- a lower back move for every ab exercise performed (Pilates!!!)
- a tricep move for every bicep exercise performed

- a hamstring move for every quadricep exercise performed

In addition, don’t forget side to side muscles, for example: adductor/abductor of the legs.  If you spin a lot, your outer thighs will overdevelop and tighten more which means you will need to do some extra work on your inner thighs to balance out those muscle groups.  Keep your mind in the mix. Happy and healthy training!