So, according to personal trainers, the most common exercise error people make while trying to lose weight is this.
While the holidays are a time for indulgence, most individuals are eager to return to their regular routines of exercising and eating well as soon as January 1 comes around. You surely aren't the only one if you want to start the new year by losing a few pounds. The top three resolutions Americans set for 2022 were to lose weight (44 %), move more (48 %), and eat healthier (41 %).
Focusing primarily on cardio is a mistake that certified personal trainers Rachel Trotta, CPT, and Wendy Batts, NASM-CPT, CNC, an adjunct professor of exercise science at PennWest, both said they see individuals make when it comes to weight reduction.
You might want to rethink your weight reduction strategy if it involves doing as much cardio as you can to burn the most calories. Discover why focusing just on cardio is erroneous and how to design your exercise schedule in its place by reading on.
Why it's a mistake to only concentrate on cardio
Indeed, cardio-based exercises like jogging, indoor cycling, or the elliptical can help with weight reduction since they are a terrific method to burn calories. However, according to experts, it should be paired with low-intensity exercise and strength training. People frequently overdo cardio because they are concerned with the immediate calorie burn, but strength training is crucial for maintaining and gaining muscle, according to Batts.
According to Trotta, the benefit of strength training, which includes weightlifting, is that it promotes the growth of lean muscle mass. She discusses how lifting weights causes the body to reduce fat while preserving muscle and burning calories.
Trotta argues that low-intensity exercises like strolling or restorative yoga should be included in your program in addition to cardio and strength training. She claims that skipping out on low-intensity exercise in favour of just hard routines, especially cardio like jogging, might overstress the body and increase cortisol levels. She claims that when cortisol levels are high, fat is retained and weight loss is more difficult. She argues that because of this, it's crucial to mix cardio, weight training, and low-intensity exercise.
Trotta argues that low-intensity exercises like strolling or restorative yoga should be included in your program in addition to cardio and strength training. She claims that skipping out on low-intensity exercise in favour of just hard routines, especially cardio like jogging, might overstress the body and increase cortisol levels. She claims that when cortisol levels are high, fat is retained and weight loss is more difficult. She argues that because of this, it's crucial to mix cardio, weight training, and low-intensity exercise.
Trotto claims that strenuous exercise regularly can increase hunger demands as well as make the body store fat, which may eventually result in overeating. She explains that the body experiences these desires for food as a way to balance out the calories you are burning.
You might be curious as to how all of this actually works in practice. How can low-intensity exercise, cardio, and strength training all coexist? According to both trainers, this is quite personalized and depends on a person's lifestyle and health objectives. Trotta suggests two days of weight exercise each week, not consecutively. Two to three times each week, you can concentrate on cardio. This allows two to three days for light exercise or relaxation.
Additional Errors People Commit When Trying to Lose Weight
Batts claims that doing too much too soon is another typical error she frequently observes individuals making when it comes to weight reduction. She claims that both aerobic and weight training might result in this. For instance, if a person who is new to weight lifting jumps right into the hefty weights, they risk harming their body.
Batts claims that gradually increasing your aerobic and weight training exercises is far more beneficial. This brings up another error she sees individuals making on the other end of the spectrum: never increasing the difficulty of their exercises. It's probably time to either raise your reps or weight if you've been performing the same identical weightlifting exercise with the same five-pound dumbbells for years. She advises pushing yourself just enough outside of your comfort zone so that it continues to be complicated. Cardio exercise is equivalent. It's time to either raise your speed or distance if your cardio activity is no longer pushing you.
As you are already aware, overstressing the body can cause cortisol levels to rise, which can hinder weight loss. Trotta claims that another factor that may increase cortisol levels is getting up really early every day to fit in an exercise. She asserts that one of the finest things you can do for weight loss is to continuously get adequate sleep. If you detest morning exercises, Trotta advises finding another time during the day to exercise if your schedule permits. This will be beneficial for your body (and mental health).
Batts claims that gradually increasing your aerobic and weight training exercises is far more beneficial. This brings up another error she sees individuals making on the other end of the spectrum: never increasing the difficulty of their exercises. It's probably time to either raise your reps or weight if you've been performing the same identical weightlifting exercise with the same five-pound dumbbells for years. She advises pushing yourself just enough outside of your comfort zone so that it continues to be complicated. Cardio exercise is equivalent. It's time to either raise your speed or distance if your cardio activity is no longer pushing you.
As you are already aware, overstressing the body can cause cortisol levels to rise, which can hinder weight loss. Trotta claims that another factor that may increase cortisol levels is getting up really early every day to fit in an exercise. She asserts that one of the finest things you can do for weight loss is to continuously get adequate sleep. If you detest morning exercises, Trotta advises finding another time during the day to exercise if your schedule permits. This will be beneficial for your body (and mental health).
Finally, both trainers emphasize how crucial it is to consume nutrient-rich meals. Consider concentrating on consuming adequate protein, fibre, and healthy fats rather than attempting to follow a rigid diet. This is not only more environmentally friendly, but it's also a lot more fun.
You're ready to achieve your health objectives if you keep these suggestions in mind. And, hey, both personal trainers would agree if you wanted to begin the new year by sleeping in!