To be clear: There are no hard and fast rules for how you spend your time exercising, but there are lessons you can learn from people whose workout routines are a big part of their jobs. In general, effective exercises are simply those that help you achieve your goals in a way that works for you sustainable and safe.
So without further ado, welcome to never will I ever—a gym addition. Below, Chandler offers four things you won’t do catch him doing in the gym.
4 fitness mistakes a coach avoids in his own workout
1. Skip the warm-up
“It’s very important for every practice to warm your whole bodysays Chandler. Opting out of the warm-up and diving straight into the day’s program can put you at great risk of injury, which will eventually (*sigh*) disrupt your training routine in the future.
“A toned body is more prone to injury if you try to move it too fast or lift too heavy without prepping your muscles,” Katie Merrick, Personal Trainer Gold’s Gym, NCSF, previously said Well + Good. “I like to compare it to a new balloon. It’s harder to start inflating the balloon right away. If you stretch and move it well first, it will expand more easily. Our bodies are very similar.”
If you’re not sure what you need to achieve in your pre-workout preparation, the general rule is that you want to activate the muscle groups you plan to use, increase your body temperature, and mobilize your joints. As an example, if you are going to run, try incorporating moves like squats, side lunges, high knees, and butt kicks into your warm-up. Then, notice if your run feels a little bit windier.
Bookmark this dynamic warm-up for your next workout:
2. Exercising without a plan
“I always like to have a plan of action when starting training like that help me create consistency with my goalsChandler says. If you’ve ever moved mountains to hit the gym after work, and then immediately thought, “cool, what now?”, you know that having a game plan is a key component to really enjoying your time training.
If you’re not sure how to create your own fitness plan, check out this handy guide to create a weekly workout schedule.
3. Exercising without the right fuel
“When it comes to pre-workout food, I usually recommend eat a small snack about an hour before exercising to increase energy, performance, and mental clarity during exercise.” Tamanna Singh, MD, a clinical cardiologist, previously told Well+Good. A the combination of carbohydrates and protein will pamper you before exercisingso try eating something like peanut butter toast or a chicken salad sandwich.
That said, if you are a start morning exercise, Chandler says you need to do a little calendar tetris to make sure you don’t run out of fuel for your training sessions. This is especially true if you someone who observes intermittent fasting. “I feel like exercising more than 10am on an empty stomach drains your energy stores,” she says.
4. Exercises that are too complicated
If you use social media, you know that fitness moves are getting more complex by the day. But as luxurious as these moves may look on screen, diving into complex exercises when the basics are still challenging for you is dangerous, Chandler says.
“Exaggerating your training with exercises you’ve never practiced before is just an easy way to get injured,” he says. “Always work on new exercises with a trainer or trainer, or very light weights and bands, to build shape.” Remember: The most basic the “big four” moves—squats, push-ups, pull-ups, and deadlifts—can help you gain a lot of power. Leave the luxury to FitTok.