- Choice of inadequate work-out intensity
To ensure a successful work-out you have to chose the right training intensity for yourself. Work-outs below this intensity zone fail to produce the desired results, work-outs above the zone increase your risk for injury or can reduce your wok-out time to the point where training results are diminished.
- Intensity should range from 60% – 90% of ones maximum heart rate (220 beats per minute minus age = 100%; valid for healthy individuals only)
- Your overall perception of effort should correlate with a feeling of “somewhat hard” (Rate of Perceived Exertion = RPE)
- You should be able to keep up a conversation while exercising with a partner. Avoid huffing and puffing as it indicates a switch from an aerobic to an anaerobic work-out intensity.
- Failure to warm-up
We suggest that our clients aim for a 45 minute aerobic work-out on 4-5 days per week (experienced exercisers can go beyond this recommendation). Our 45 minute recommendation is separated into 3 phases; warm-up – 10 minutes, zone training – 30 minutes, and cool-down – 5 minutes. Warming up and easing yourself into your “training zone” helps prevent an excessive build up of lactic acid at the beginning of your work-out and allows for a safer and more effective training.
- Failure to rest
Even though you might feel like aerobic activities could go on forever and you could do them every day, your body does need an occasional day or two off to recover from the physical demands aerobic activities are placing on muscles and joint structures.
- Exercise in vain
Too many of us are more worried about the way we look in the gym or on the track rather than paying attention to comfort and practicality when deciding what to wear. Chose lightweight clothes that are made with breathable materials and keep the sweat off the skin. Further ensure proper footwear, with good shock absorption and support for food and ankle structures.
- Adding ankle and/or wrist weights
Beside offering very limited training benefits, weights attached to wrist and ankle can change your gait and exercise mechanics and place undue stress on muscles and joints.
- Aerobic monotony
Many aerobic exercisers are engaging in the same type of exercise (most commonly walking or jogging) for weeks, months and years. Adding a variety of different types of aerobic activities such as swimming, cycling, or roller-blading to your routine will not only improve your aerobic capacity but also help avoid repetitive stress injuries (different exercises place stress on different muscles and joints) and exercise boredom.
In good health,