“No pain, no gain”, “Feel the burn”, “If you don’t feel sick yet, keep going.” I have heard all of these phrases come out the mouths of instructors in the past and with the popularity of hard core workouts in mainstream fitness it’s fast becoming the view point of your day to day gym goer. But it doesn’t have to be this way…

If you want to be fit you have to work yourself into the ground. You have to push yourself until you feel sick or it’s not working. You need to do several classes back to back in order to see any progress. You must also do this several times a week. This is the key to success.

Except, it’s not.

Just because some is good, doesn’t mean that more is better

Everything in moderation, including all aspects of your healthy lifestyle. If you are working out correctly i.e focusing on the full range of movement through all exercises, using the correct amount of weights and focusing on improving your fitness with each session then you need time to recover in between workouts. If you are fatigued from your first workout you cannot dedicate yourself fully to the next one. By going in with your energy already depleted you are reducing the effectiveness of your workout and by extension, your results. Exercising at your hardest each day will only make you ill and take you further from your goal.

If you are on the motivational high that comes in the first few weeks of a new gym membership then take active rest days, go for a walk or try a yoga class. With these options you are still staying active but you are focusing on improving your flexibility while helping your body to recover from your harder workouts.

The magic number of safe workouts for people each week varies depending on fitness levels and experience but generally speaking if you are new to exercise start with a goal of 3 times a week and be consistent with that. If you are finding that you are working out more frequently or for hours at a time and seeing less results, it might be time to invest in a trainer to give you some pointers on how to make the most of you workouts without over training.

Go hard or go home

The viewpoint that you need to go to several classes, especially high intensity classes, and push yourself to the limits several times a week, forcing your body to complete hard core plyometric exercises, super-fast cardio drills or never-ending reps of intense strength exercises that will make your muscles shake with fatigue.

Yes, these workouts can be enjoyable for some, but they are not the only route to a fitter you. Do you love high intensity exercise? Fantastic! If not, then find something you do enjoy. Changes in health, fitness and body composition are made over a period of time so make sure you can stick with your plan.

Working out until you feel sick

Why would this be a good idea? I’m sure we have all heard stories from athletes interviewed during the Olympics and Commonwealth games about how gruelling their training sessions are and sometimes they felt sick or dizzy afterwards but please remember, these people are medal winning athletes. They have trainers, dieticians, sports therapists and doctors analysing their health and making sure they are safe during their workouts.

Unless you are very well connected, you do not. If you feel sick after your workout you have worked too hard, your body is telling you to slow down. Don’t take that negative feeling and turn it into something to be achieved in order to succeed. Being healthy is about building your body up, not tearing it down. On a safety note, if you attend a class and feel dizzy or sick during or afterwards, please alert your instructor!

“The option for push ups is on your knees”

Whether your instructor refers to it as a modification, an alternative or an ‘easier’ method, dropping to your knees during a plank or push up when you are feeling fatigued is NOT sign of weakness. If anything, choosing your modified exercise ensures that you are getting the best workout possible while staying safe. Exercisers that choose to modify before stopping completely will feel more accomplished at the end because taking that ‘easier’ option means they could complete the exercise. So next time, when your push ups are starting to resemble belly flops, drop to your knees and try again.

Remember though, after a few weeks of taking the modified option, try the full exercise and see how you feel, if you forget to try it out you’ll never know if you can do it…

Treat your body as if it belonged to someone else

By doing this you can ensure that you will look after yourself even when you feel guilty for resting. Often we neglect our health and we will struggle through something because we don’t want to give up. Try looking at the situation from a different angle, if a friend, parent or loved one told you they were exercising while injured or working out until they felt sick would you be worried for their welfare? Why are you any different? Be kind to yourself.

Stay safe exercisers, look after your body and be strong. If you need help achieving your fitness goals get in touch and we can discuss your plan.