ARE you sabotaging your exercise routine by sleeping too little or watching TV while doing cardio? These are just a couple of the seemingly harmless habits that can inhibit your progress during a workout, providing that excuse to drop out of the gym. Read on to find out about the other habits that are workout wreckers.
# 1 NOT CATCHING ENOUGH SLEEP
STUDIES show that sleeping even an hour less than you need for more than one night in a row can limit strength, endurance and ability to focus. That means you won’t be able to lift as much weight or run as long as you usually do.
When you are sleepy you end up exercising in a sloppy manner which may lead to an injury. Being sleep deprived can also slow your reaction time and lower your metabolism so your body won’t burn as many calories. So go to bed early to get at least seven to eight hour sleep.
Tip: If you are sleep deprived, don’t push yourself too hard in the gym
# 2 WORKING OUT ON AN EMPTY STOMACH
YOU skipped your dinner or ate barely anything. The next morning, you drag yourself out of your bed and rush to the gym. If this is your story, you are more likely to be focused by the rumbling noise in your stomach than your crunches. After an eight- hour sleep your energy and blood levels are depleted and need fuel before the workout.
A small snack means something which can be digested easily in an hour’s time.
Bangalore- based sports nutritionist Ryan Fernando says, "Eat fruit or have a glass of smoothie or lassi or egg whites. If you like tea or coffee in the morning, eat at least two oatmeal biscuits. Those of you who go for intense workouts, go for liquid food half an hour before the workout."
Tip: Have a mini snack 45 minutes or an hour before you go for a jog or hit the gym.
# 3 WATCHING TV WHILE EXERCISING
IF YOU have a habit of watching TV while running on the treadmill or lifting weights, this may land you up in trouble.
When you watch TV while doing cardio on the bike, stair climber or treadmill, chances are you will be leaning on the handrails or your grip on the handrails will be too tight. Your focus would be more on the TV than on the technique.
This will increase your risk for injury and won’t give you desirable results as you won’t really be working hard. So make your gym sessions TV- free, even if you have to cut the time of workout.
Tip: Avoid putting on TV during a workout. Listen to some music instead.
# 4 NOT WARMING UP
THE habit of skipping a warm-up can sabotage your fitness routine. That’s because warm-up prepares you for the actual workout, circulates blood in the body and minimises the risk of injury which you are likely to get when you hit a cold muscle.
"Choose any kind of aerobic activity like jogging or cycling or even walking fast. The idea is to warm up the body and not tire it. So warm up for at least five minutes," says fitness expert Dr Som Tugnait.
Tip: Do a 5 to 10 minute warm-up by walking or cycling before a workout.
# 5 TREATING YOUR FEET BADLY
REGULARLY wearing basketball shoes on the treadmill or putting on walking shoes for step aerobics causes undue wear and tear on your entire body. Wearing the wrong type of sneakers puts too much stress on the bones in your feet, preventing your body from moving the way it’s designed to, slowing your down and limiting your overall performance. Plus, if you have foot problems, other parts of your body will have to compensate -- setting you up for knee, hip and lower- back injuries.
Tip: Wear sport-specific shoes for any activity you do three times a week or more.
# 6 NO VARIETY
EVERY MORNING a walk in the colony park or doing the same yoga asanas or lifting weights can make you dreary and you might go back to your same old unhealthy routine. Before the tipping point comes, give your mind and body a new challenge.
Join a gym which gives you training in variedfitness forms. The chances of getting burned out would be slimmer if every day of the week you have a different routine. If your gym doesn’t offer this then switch to a new fitness form every 2- 3 months to avoid boredom or create your own routine.
Tip: Create variety in your workout routine to avoid a metabolic plateau.
