Training too hard, too soon
Starting a new exercise routine or returning to training after a long break can be exciting, especially when you’re feeling motivated to make positive changes in your health. However, going too hard too soon is one of the biggest mistakes many make when we kick off a new fitness program. It’s even harder when we are cracking over 40 and might had spent part of our 30s not being so committed to our health.
Eventually, many of us become a little wiser and realise that being fit feels good and the desire to feel and see results quickly can lead to pushing the body beyond its limits, which can cause injuries and setbacks – all of which can be very demotivating and the absolute opposite of what we want to achieve!
The risks of going too hard, too soon
When you’re over 40, your body doesn’t recover as quickly as it used to – especially when you’ve had some time out from looking after your physical fitness. It’s essential to recognise that even if your mind is ready to jump back into intense workouts, your muscles, joints, and connective tissues may not be as enthusiastic. Jumping in too fast can put you at risk of the following:
· Decreased muscle elasticity: As we age, our muscles lose some elasticity. This makes them more prone to strains and tears, especially if they’re not gradually warmed up and conditioned.
· Joint wear and tear: Years of movement, physical activity, and even inactivity can wear down the cartilage in our joints. Pushing through high-impact exercises without proper preparation can lead to joint pain, inflammation, and conditions like arthritis. Ouch!
· Slower recovery: Your body’s ability to repair and recover slows with age. Injuries can take longer to heal, which means that an overzealous start to exercise can leave you sidelined for weeks or months.
· Overtraining syndrome: This occurs when the body doesn’t get enough rest and recovery between workout sessions. It can lead to burnout, chronic fatigue, and even emotional stress, making it harder to maintain a consistent fitness routine. No one wants that!
Common injuries from starting too hard
When you push your body too fast without adequate preparation, the risk of injury increases significantly. Some common injuries associated with going too hard, too soon include:
· Muscle Strains: These occur when muscles are overstretched or torn, often due to sudden, intense exercise or lifting too much weight too soon.
· Tendinitis: This is the inflammation of the tendons, usually caused by repetitive movement or excessive loading. Tendinitis often affects the knees, shoulders, or Achilles tendon. The only one who benefits from this is your physio!
· Lower back pain: Poor form, excessive lifting, or overdoing high-impact activities like running can strain the muscles and ligaments in the lower back.
· Shin splints: Common in those who start running too fast, too soon, shin splints are caused by stress on the shinbone and the connective tissues that attach muscles to the bone.
· Stress fractures: These small cracks in bones are often caused by overuse, particularly in high-impact sports like running or jumping.
How to safely start or return to exercise
Whether you’re returning to exercise after a long break or starting for the first time, it’s crucial to approach your fitness journey with care and strategy. Here are some steps to ensure you ease into exercise safely:
1. Start slow and build gradually
The most important piece of advice is to start slow and build up. Your body needs time to adapt to the physical demands of exercise, so avoid the temptation to dive into high-intensity workouts right away.
Starting off with low impact activities like walking, swimming, or cycling are excellent for building cardiovascular endurance without placing too much strain on your joints and muscles. Once your body begins to adapt, you can gradually increase the intensity and duration of your workouts. For example, if you start by walking for 30 minutes three times a week, you could slowly add jogging intervals or increase the distance over time.
2. Incorporate strength training
Strength training is essential for maintaining muscle mass, bone density, and overall strength, especially as we age. However, it’s important to ease into it with the right approach. Begin with exercises that use your own body weight, such as squats, lunges, push-ups, and planks. These exercises help build foundational strength before you progress to heavier weights.
From there, when you’re ready to add resistance, start with light weights or resistance bands. Ensure you maintain good form and gradually increase the weight as your muscles get stronger. Proper technique is critical to prevent injuries. It’s better to do fewer reps with perfect technique than to push through a set with poor technique. Working with a trainer like me to ensure your technique is correct and you are using the appropriate level weights can make a huge difference to your results.
3. Don’t forget flexibility and mobility
A lack of flexibility and mobility can contribute to injuries as we age, especially if we’ve been leading a sedentary lifestyle. It’s a must to incorporate flexibility and mobility work into your routine as it can help reduce the risk of injuries and improve your overall movement.
Make sure to stretch after every workout, focusing on major muscle groups such as the hamstrings, quadriceps, hips, and shoulders. Holding each stretch for at least 30 seconds allows the muscles to lengthen and recover. Mobility exercises help improve the range of motion in your joints, making it easier to perform exercises safely. Foam rolling, dynamic stretching, and yoga are great ways to improve your mobility.
4. Listen to Your Body
Your body gives you signals when something isn’t right. Ignoring pain or discomfort is a surefire way to end up with an injury that could have been avoided. While some muscle soreness is normal after a workout, sharp or persistent pain is a sign that something might be wrong. If you feel sharp pain during or after exercise, stop and assess the situation. If it continues, consult a healthcare professional or a physical therapist.
Recovery is just as important as exercise itself. Make sure you’re giving your body the time it needs to repair and grow stronger between workouts. Incorporate rest days into your weekly schedule and make sure you’re getting enough sleep.
5. Work with a trainer or professional
If you’re unsure where to start or how to safely approach your training, consider a group or individual training option with a qualified personal trainer. The right trainer can work with you and create a fitness plan or adjust exercises within a group session that match your goals, current fitness level and accommodate any injuries you might be carrying, helping you ease into exercise without risking injury.
The key thing to remember is that while you might feel pumped reinvigorated and ready to go now that the weather is showing us that summer isn’t too far away, going too hard too soon can lead to injuries that may set you back or even discourage you from continuing. By starting slow, building gradually, incorporating flexibility and mobility work, and listening to your body, you can enjoy the benefits of exercise while minimising the risk of injury. Remember, consistency is key—there’s no rush, and the most important thing is to stay safe and enjoy the process.
As a personal trainer, I’m here to guide you through each step of your fitness journey, making sure you’re progressing at the right pace and staying injury-free. If you need help creating a workout plan that’s tailored to your specific needs