It’s that time of year again: Gyms are packed with New Year’s resolutioners determined to get in shape after the holidays.
In general, physical activity is key for boosting heart, brain, bone and muscle health, not to mention improving your mood and energy levels. But overdoing it can push your body past its limits, ultimately sabotaging your fitness goals.
Just ask John Peel, a master trainer at iFit and NordicTrack, who’s seen it all when it comes to gymgoers making cardio blunders. Here’s his expert breakdown of the top mistakes you’ll want to avoid — unless you’re looking to end up burned out, or worse: having a serious heart-to-heart with your doctor.
Mistake 1: Starting at ‘Zone 3’
If you’re a newbie, don’t even think about cranking it up to “Zone 3” right out of the gate.
Training zones are used in fitness to categorize the level of intensity of a workout’s physical activity. The most widely used model has five zones — and while three is right in the middle, that doesn’t mean it’s easy.
Peel says many beginners make the mistake of jumping straight into this high-intensity range, where your heart rate hits 70% to 80% of its maximum (which is calculated by age), thinking it’s the ultimate fat-burning zone.
But he’s quick to warn: You should set realistic expectations. “We will eventually get there, but not within the first couple of sessions,” Peel said.
Instead, Peel recommends sticking to Zone 2, which keeps your heart rate at 60% to 70% of your maximum rate. This is where you’ll build a solid foundation for more intense training — boosting stamina and strengthening your aerobic base.
For seasoned athletes, Zone 3 and beyond often make up the bulk of their workouts.
“Beginners will eventually utilize interval training and reach into those zones, but if you are just beginning, trust the process and take your time getting there to avoid injuries,” Peel said.
