When every fitness or health magazine you read says something different before you even start taking on advice from personal trainers, embarking on a fitness adventure at the gym can be extremely confusing from the outset.
What one expert considers to be beneficial in an exercise workout can be regarded as a big no-no by another; one routine can be promoted as time efficient by some, while at the same time counter-productive by others.
So where does this leave someone looking to get into fitness training and gym exercise as a relative beginner? Whose advice do you take on board?
Well, taking on some of the advice from respected sports stars and coaches is a pretty good place to start for many of the basics. We’ve highlighted a few of the things big-name individuals believe is unhelpful when training at the gym.
1) DON’T WEAR THAT, ‘A COMPLETE FAUX PAS’
Astonishingly, seeing someone in a gym wearing their work brogues and tight suit trousers is not a particularly rare sight. For whatever reason, many put very little thought into what they wear to go to the gym, focusing more on where the mirrors and loudest music is. London 2012 star Jessica Ennis told GQ in an interview what you really must avoid at the gym. “I’m really not a fan of those tiny muscle vests some men wear, with a little moob poking out the side. Really tight Lycra shorts are not a good look either, and baseball hats in the gym are a complete faux pas. Certainly not backwards.” So, you’ve been told.
2) DON’T SIMPLY REPEAT THE SAME WORKOUTS
It can be incredibly tempting to find something that you enjoy doing at the gym or find relatively simple and just do that every single time. However, it is clear that this is not an approach that works long-term or is at all beneficial. Double Olympic champion Mo Farah believes that variety and the implantation of constant changes works best for all-round benefits. Specifically, Farah has told the Telegraph, “You have to vary your workout, too, so spend time in the gym to make all your muscle groups get attention.” It’s tough to shake yourself out of your comfort zone, but it’s worth the effort to try to mix things up.
3) DON’T RACE STRAIGHT IN TO START YOUR WORKOUT
If one man knows about the importance of preparing for sudden physical exertion it’s Olympic superstar Usain Bolt, to whom a pulled muscle during a big race could see a near-certain gold medal stripped away from him. The Jamaican sprinter’s top advice to anyone working out is very, very simple, as he told FHM. “It’s so, so important to stretch before and after. Before I run I always do at least a 40-45 minute warm-up… on different body parts. You’ve got to put in the hours.” There really is nothing worse than racing to a piece of equipment before ending your workout in minutes due to an injury, but fortunately it’s very preventable with some stretching beforehand.
4) DON’T FORGET TO KEEP CHALLENGING YOURSELF
If motivation is the key to starting an exercise routine in the first place then it’s surely just as important to keep things fresh in order to maintain that desire. The frankly brutal training involved in becoming a rugby league player may not be even remotely attractive to most people, but lessons can be learned from how the top players continually challenge themselves with new exercises. Wigan captain Sean O’Loughlin told the Telegraph, “change the programme every 6-8 weeks and constantly mix things up. Always do something different that tests you physically and keeps things fresh”. Besides, it’s no fun waiting to use the same pieces of gym equipment after the same people every couple of days.
5) DON’T LIMIT YOURSELF TO SHORT STINTS
The overwhelming advice for many gym-goers as they begin a new season of exercise is to take things slow and gradually implement new exercises, building up the intensity over a period of time. There is a great deal of wisdom in this approach. But equally, an overly conservative approach can seriously hamper development. Farah’s world-renowned coach, Alberto Salazar, makes the point in his definitive book on training, “many make the mistake of skimping on longer workouts because shorter efforts aren’t as gruelling and there’s a sense of accomplishment from the fact that you can do them quickly”. So, by all means take things slow, but there’s a limit to how far very short workouts will take you.
6) DON’T COMPARE YOURSELF WITH OTHERS
One of the major aspects of going to the gym that beginners struggle with is the idea that everyone is competing against each other and comparing. This can not only hold you back in your workout but make you feel as though you do not want to be in the environment at all. Pete Carroll, coach of the reigning Super Bowl champions the Seattle Seahawks, says in his book ‘Win Forever: Live, Work and Play like a Champion’ that “competition is not about beating anyone or comparing yourself to others, it is about doing your best and striving to reach your potential – it is the challenge of remaining focused on maximising your own work”.
7) DON’T HOG THE MACHINES OR FORGET TO WIPE AWAY SWEAT
There are few things that annoy fellow gym visitors more than when someone sits idly on a machine, checking out their phone or even taking a call when others are waiting. This is particularly the case during a post-5pm workout session when the gym is likely packed full of folks keen to do their work and leave as soon as possible. Equally, not wiping away sweat after using a piece of equipment is considered very inconsiderate. Here’s Ennis again with her advice, given to GQ magazine: “Don’t hog the machines when you’re resting in between sets of exercises. And always wipe sweat off after you’ve finished.” She’s equally unimpressed with men who leave the weights out and make too much noise.
8) DON’T ONLY DO ‘BEACH WEIGHTS’, FOCUS ON FLEXIBILITY
Bad backs, stiff necks and terrible posture – issues that many individuals know all too well after years of focusing on the flashy muscles that they wish to bolster. It may be tempting to simply target the areas that are most on show when exercising, but many England rugby union stars advised against workouts that are not well rounded in a group interview with Men’s Fitness magazine. Harlequins lock George Robson said: “Ultimately, improving your flexibility helps with balance and stability and with that comes strength and power. For flexibility I do yoga. I also use a Pilates ‘reformer’ to strengthen my core.” A change of approach and focus may well help considerably during those long days sat at the office chair.
9) DON’T FORGET TO EAT BEFORE AND AFTER TRAINING
It’s easy to focus on what you are trying to achieve while at the gym, but often much less thought goes into what is consumed before and after a training session. Particularly if weight training is involved, taking on protein after a workout can be extremely beneficial for aiding muscle recovery. Women’s marathon world-record holder Paula Radcliffe guided the Telegraph through her nutrition and training plan, advising that food is taken on very shortly after exercise. “A big brunch – cereals with soya milk and fruit – then weights in the gym,” she explained. “I try to eat within half an hour of training… pasta with vegetables, fruit and soya yoghurt afterwards.” For everyone it will be different, of course, but the important thing is to be taking on healthy calories shortly after a workout.
