5 New Year Fitness Mistakes to Avoid
1) Undertraining…getting burnt out after one week back at the gym.
Gyms across the US will be busy for the first 1-4 weeks of the New Year before the pretenders stop coming. Don’t be a pretender. Avoid being overzealous and trying to attend the gym every day of the week. Instead, your objective should be to find the appropriate frequency per week that is attainable and sustainable. Even if you are only going one time a week, establish this as a successful habit before pushing yourself too hard in the gym.
2) Failing to plan.
Plan to fail if you fail to plan. Making a plan that includes a fitness calendar will really help keep you focused throughout the year. For example, break down your plan into quarters and develop strategic exercise plans that fit with the season (weather) and your schedule (work, vacations). A quarter schedule might look like this: Quarter 1- Run/Upper body lift, Quarter 2- Swim/Cycle/Lower body lift, Quarter 3- Cycle/Core, Quarter 4- Weight lift emphasis. While you can maintain a balanced workout throughout the year, you can choose to focus on certain areas each quarter.
3) Not Setting Fitness goals
Make SMART goals: Specific, Measurable, Achievable, Realistic, and Time based. One of my goals for the upcoming year…For example, I will lose 10 lbs through a balanced total body weight lifting circuit routine and 90 min of cardio per week, in 8 weeks and maintain that body weight or less throughout the year.
4) Gifting your spouse personal training sessions for his/her first time.
If your spouse hasn’t expressed a fondness for personal training then don’t assume they will be happy with it as a gift. They are more likely to feel that you aren’t happy with their body the way it is.
More common than you might think, overtraining is a common problem among those that are attempting to be fit. Recovery is often the most overlooked part of a fitness plan. Make sure that as you build your endurance, strength and exercise volume, you plan for a recovery week. A recovery week doesn’t have to be a week off. It is simply reducing your volume and intensity after a particularly stressful week or month of working out. Use recovery to avoid hitting a plateau or general fatigue.