{"id":45,"date":"2021-02-01T17:18:50","date_gmt":"2021-02-01T16:18:50","guid":{"rendered":"https:\/\/www.chiefslife.com\/en-ch\/?p=45"},"modified":"2024-03-11T13:32:40","modified_gmt":"2024-03-11T12:32:40","slug":"fitness-the-5-biggest-training-mistakes","status":"publish","type":"post","link":"https:\/\/www.chiefslife.com\/en-ch\/fitness-the-5-biggest-training-mistakes\/","title":{"rendered":"Fitness: The 5 biggest training mistakes"},"content":{"rendered":"\n
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The 5 biggest training mistakes<\/h1>\n\n\n\n

What it\u2019s all about:<\/h5>\n\n\n\n

How to avoid the 5 biggest training mistakes:<\/strong><\/p>\n\n\n\n

Training mistake 1: The treadmill of always doing the same thing
Training mistake 2: The plateau
Training mistake 3: Incorrect execution
Training mistake 4: \u201cDoing a lot helps a lot\u201d
Training mistake 5: \u201cTraining is all that matters\u201d<\/strong><\/p>\n\n\n\n

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Whether you\u2019re training for a marathon, want to lose a few kilos, or you\u2019ve discovered functional fitness or strength training, a sporty lifestyle has a positive impact on you, your mindset, your body and your mental health.<\/p>\n\n\n\n

But of course, that doesn\u2019t mean you\u2019re automatically doing everything right with exercise. The biggest training mistakes can quickly cost you hard-earned successes or limit your performance in the long term. We\u2019ll tell you which mistakes you should avoid at all costs and how you can avoid both smaller and bigger errors in every workout.<\/p>\n\n\n\n

Pinpoint, analyse and tackle errors<\/strong><\/h6>\n\n\n\n

It\u2019s exactly when you actually have the best intentions and want to do everything right that potential pitfalls lie in wait. The biggest training mistakes aren\u2019t just frustrating during a session, they prevent you from making the right progress, and in the worst case scenario can result in serious injuries. Any injury can set you back weeks or months and that\u2019s more than frustrating when you have a firm goal in mind. So always make sure that you execute exercises correctly, don\u2019t overexert yourself and learn to recognise serious training errors. Because once mistakes have crept in, they can soon become routine and then it\u2019s difficult to break out of this routine again.<\/p>\n\n\n\n

Training mistake 1: The treadmill of always doing the same thing<\/strong><\/h6>\n\n\n\n

In principle, this is more of a minor training error, but the effects can be huge. And in addition, you\u2019re not making the most of your potential.<\/p>\n\n\n\n

Always training in the same way isn\u2019t particularly beneficial for your training mindset and motivation. Ultimately, your body gets used to the repetition and isn\u2019t really challenged; instead, all you\u2019re doing is completing your usual routine. So the morning run simply becomes another thing to tick off the list. Of course, it then becomes all the more tempting to skip or cancel training once in a while. And there is no progress. How can there be if you repeat the same training day after day and week after week?<\/p>\n\n\n\n

The solution:<\/strong> Always make sure there is some variety. This can be new exercises, more repetitions, workouts with progressive resistance or a completely new sport. It\u2019s often small changes that have a big impact. A short sprint during a run, squat jumps or a medicine ball for a home workout can often make all the difference.<\/p>\n\n\n\n

Training mistake 2: The plateau<\/strong><\/h6>\n\n\n\n

Closely related to the treadmill mentioned above is the plateau, which isn\u2019t a training error in itself. Because unfortunately, the plateau is absolutely normal. It describes a stagnating performance after initial successes and there are many different reasons for this.<\/p>\n\n\n\n

The fact that you make rapid progress when you start training is due to a number of reasons. On the one hand, muscles grow faster if they are weak to begin with. But a lot also happens in your head when you first start out, and you owe your first successes in sports primarily to the connections in your brain. When neurons are newly connected, exercises often become much easier from session to session. After a while, the initial successes don\u2019t materialise and you hit a performance plateau. Your performance stagnates and that can be frustrating.<\/p>\n\n\n\n

The solution:<\/strong> Plateaus are a normal part of training. At some point, improvements become harder to achieve, and there is nothing unusual in this. Knowing this is already an important step in itself. Add some variety to your workout and keep it fun, even if progress becomes a little slower. Motivate yourself with friends or music during training, this will also help you overcome smaller training mistakes.<\/p>\n\n\n\n

Training mistake 3: Incorrect execution<\/strong><\/h6>\n\n\n\n

Success can be achieved slowly and in the right way, or it can be forced. Of course, it\u2019s always great when you break your PB (personal best). Whether you\u2019re faster or lifting more weight, these highlights motivate and show how much you\u2019ve grown as an athlete.<\/p>\n\n\n\n

However, this form of self-imposed \u201cpressure to perform\u201d is also one of the most common causes of one of the worst training errors: incorrect execution. Beginners in particular simply need professional supervision to perform exercises correctly. But even ambitious athletes and professionals aren\u2019t immune to poor execution. In many Crossfit boxes only the repetitions get counted, how you get above the bar during a pull-up isn\u2019t relevant. Incorrect execution is one of the worst training errors and an absolute no-go.<\/p>\n\n\n\n

In fact, it has a decisive impact on your body. Your muscles only grow if you use them properly. A bicep curl, for example, is based on working your biceps and not heaving the barbell from hip to shoulder. The wrong execution therefore means that the muscles you want to target don\u2019t grow, you\u2019re effectively deceiving yourself. At the same time, you\u2019re not building up coordinative and stabilising muscles, which puts the health of your joints at risk.<\/p>\n\n\n\n

The solution:<\/strong> As a beginner, always exercise under professional supervision; have exercises explained and demonstrated to you. Especially when you move from fixed positions on equipment to free weights. Also check your posture in the mirror and learn to get a feeling for your posture. Over time, you will know exactly which parts of your body you need to hold rigid for which exercises and learn to consciously control this.<\/p>\n\n\n\n

Training mistake 4: \u201cDoing a lot helps a lot\u201d<\/strong><\/h6>\n\n\n\n

One of the most popular maxims of classic \u201cmuscle factories\u201d is the basic idea that more training also means more success. This is one of the worst training errors as excessive strain doesn\u2019t increase your chances of better muscle tone and performance, only the likelihood of injury. Muscles grow during rest phases. So relatively little happens during training, it\u2019s only after training that the growth impulses are set.<\/p>\n\n\n\n

As a rule of thumb, you should leave 48 hours between two training sessions, so that your muscles and joints can fully recover and you\u2019re ready for new successes. Also, don\u2019t push yourself too far during a session, because too much ambition can cause sloppy execution.<\/p>\n\n\n\n

The solution:<\/strong> If you like to train a lot, it\u2019s not a problem, just make sure you get your sessions right. If you work on your arms and chest in the gym on Monday and Wednesday, go for a run on Tuesday, focus on your back on Thursday and climb on Friday. You can even take the weekend off completely. This way you\u2019ll avoid one of the most common training mistakes and get the most out of every session.<\/p>\n\n\n\n

Training mistake 5: \u201cTraining is all that matters\u201d<\/strong><\/h6>\n\n\n\n

You\u2019ve worked out today, so can you have that bar of chocolate, right? You ate chips in the cafeteria; it\u2019s not a problem! After all, you\u2019re still going for a ride on your bike.<\/p>\n\n\n\n

Training mistakes don\u2019t just happen in your training environment, but also before and afterwards. Your body needs a balanced mix of training, recovery and nutrition. Include more fruits, vegetables, whole grains and protein foods in your diet and avoid too much unhealthy fat and sugar. If you find it hard to give up dessert, Chiefs\u00ae<\/sup> protein puddings or protein drinks offer a delicious alternative. It takes the right combination to achieve real results.<\/p>\n\n\n\n

The solution:<\/strong> Try to integrate the right elements into your daily routine. Rest, take a break, get a good night\u2019s sleep and put more emphasis on a balanced diet. Your next session will only be a real success if you have all the strength and energy you need.<\/p>\n\n\n

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Avoid the most common training mistakes and maximise your success<\/strong><\/h6>\n\n\n\n

If you manage to avoid these key mistakes when training and maintain a healthy exercise regime, you\u2019ll lay the foundations for a sustainable change of lifestyle. Without injuries and setbacks you can really enjoy sport and your improved form will help you make genuinely healthy progress.<\/p>\n\n\n\n

Sport is one of the best ways to find balance in life and you don\u2019t have to turn your everyday life into an Olympic training camp to look and feel better. And that\u2019s perhaps the most beautiful thing about sport: You get to shape your own successes and the positive effects will also be noticeable outside training.<\/p>\n\n\n\n

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Share your training successes on Instagram @chiefslife!<\/a><\/h4>\n","protected":false},"excerpt":{"rendered":"

The 5 biggest training mistakes What it\u2019s all about: How to avoid the 5 biggest training mistakes: Training mistake 1: The treadmill of always doing the same thingTraining mistake 2: The plateauTraining mistake 3: Incorrect executionTraining mistake 4: \u201cDoing a lot helps a lot\u201dTraining mistake 5: \u201cTraining is all that matters\u201d Whether you\u2019re training for […]<\/p>\n","protected":false},"author":2,"featured_media":2267,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[45,103],"tags":[622],"class_list":["post-45","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chiefslife-blog","category-blog-texte","tag-featured"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.chiefslife.com\/en-ch\/wp-json\/wp\/v2\/posts\/45","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.chiefslife.com\/en-ch\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.chiefslife.com\/en-ch\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.chiefslife.com\/en-ch\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.chiefslife.com\/en-ch\/wp-json\/wp\/v2\/comments?post=45"}],"version-history":[{"count":35,"href":"https:\/\/www.chiefslife.com\/en-ch\/wp-json\/wp\/v2\/posts\/45\/revisions"}],"predecessor-version":[{"id":16385,"href":"https:\/\/www.chiefslife.com\/en-ch\/wp-json\/wp\/v2\/posts\/45\/revisions\/16385"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.chiefslife.com\/en-ch\/wp-json\/wp\/v2\/media\/2267"}],"wp:attachment":[{"href":"https:\/\/www.chiefslife.com\/en-ch\/wp-json\/wp\/v2\/media?parent=45"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.chiefslife.com\/en-ch\/wp-json\/wp\/v2\/categories?post=45"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.chiefslife.com\/en-ch\/wp-json\/wp\/v2\/tags?post=45"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}