Working from home: Performance coach provides exercise tips
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Exercise is important for both a healthy body and mind, and can lead to weight loss. However, there are multiple common mistakes that some people make while exercising, without realising. How can you ensure that you are working out as effectively as possible?
It can be difficult to know how to exercise properly, especially if you are new to it.
Doing any kind of workout is good, but it’s important to note that being properly prepared for exercise can lead to quicker and more effective results.
Luckily, fitness instructor Allie Williams shared her tips with Express.co.uk on how to overcome and avoid the most common workout mistakes that people tend to do without realising.
Allie has been training top athletes for eight years and she also works for VAHA, the creator of an interactive home mirror that delivers fully personalised, immersive fitness sessions for the body and mind.
Allie explained that one of the most common mistakes people make when trying to implement exercise into their daily routine is to not prepare properly.
It is important to feel energised before working out by eating nutritious food.
Allie said: “One of the most common mistakes we all make when working out every day is not fuelling properly.
“This includes not eating the right foods and nutrients ahead of your workout to ensure you have the energy to fuel your body – if you are going to take part in an intense workout, I’d recommend you eating something containing a mix of protein, fat and glucose directly afterwards to help your body recover.”
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Drinking a lot of water is beneficial when wanting to lose weight as it keeps you feeling full for longer, but it is also essential to keep fully hydrated when working out.
In doing so, you will be able to exercise for longer, which may lead to weight loss faster.
Allie explained: “Not drinking enough water to rehydrate and pushing yourself too hard, too quickly, is another mistake that can hinder your performance.
“Your daily workout is about creating a physical and mental space to keep your body active and to invigorate and challenge yourself in a sustainable way and by not rehydrating yourself throughout your sessions you will not be able to achieve this.”
One of the easiest ways to lose weight, Allie said, is to choose a sport or exercise that you enjoy.
Doing something that’s right for you will encourage you to stick at it and you’ll be more likely to lose weight if you do it every day.
Allie said: “Workouts should never be unpleasant or painful – both because this places stress on the body which is counterproductive, and because it will make it harder for you to motivate yourself to exercise.
“If you find a workout that you enjoy, you’re more likely to stick to a routine.”
However, the fitness instructor explained that some work outs are better for weight loss than others.
She said: “Cardio is key for weight loss – to lose weight, your body needs to burn more calories than you consume.
“Ideally, you should aim for a minimum of three cardio sessions a week at a minimum of 25 minutes.
“Even if you’re doing a weights session, take 10 minutes to warm up through jogging, a rowing machine, or spinning to keep your heart strong and efficient – and able to support any increases in muscle mass.”
After completing a cardio session, Allie emphasised the importance of recovery, as not doing so is another common mistake that can hinder weight loss results.
Allie said: “Recovery is also key.
“If you don’t take rest days and don’t get enough sleep, your body will store calories you consume instead of burning them, negating all of your hard work.”
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