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James Davis gives us some tips on safe exercise and we take a look at Ibiza vertical, a new club for, er, nutters.

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Common Exercise Mistakes and How To Avoid Them

If you’re going to invest some time and energy into getting into shape, then you want to make sure you’re doing it right. Correct technique will yield better results, and optimising your time and the effectiveness of your sessions by doing the right thing are going to get you to where you want to go faster, so let’s look at some common mistakes and the fixes for them.

Not setting a goal. Hitting the gym, running, swimming, it’s fine, but what’s your aim? If you have a specific goal in mind you’re likely to train harder for it, and more importantly you can build a programme to help you reach that goal. Turning up and trudging on the treadmill day after day is the route to negligible results and boredom – set a goal, then build a plan around it.

Not progressing or changing your programme. Okay, you’ve got your programme, but your body will keep adapting, so your programme needs to adapt too so that you keep seeing results. Aim to change things around whenever you feel you’re hitting a plateau or you’re getting comfortable with what you’re doing. It’s a good thing to review your training every 6 to 10 weeks.

Lack of intensity. See the above about getting comfortable, you should be pushing yourself in every session. If you go at it hard, you can work out in a shorter space of time. If you’re spending time between sets chatting, flicking through a magazine on the treadmill or checking your phone then you need to revaluate. Exercise should be fun, but it should also be challenging, you need to be breaking a sweat and getting out of breath – that break between sets should see you sipping water and getting your breath back before cracking on with the next one, not chatting about Luciano’s latest set for 10 minutes!

Poor hydration. We can’t emphasise this enough, if you’re not properly hydrated you won’t perform as well so you won’t get the results from your workout. Drink lots of water and keep topping up through your workout.

Poor nutrition. There’s a saying that it’s 30% training, 70% nutrition, and it’s true. Whether you’re training for an endurance event, bulking up or trying to lose weight you need to get the nutrition part right. Kiss goodbye to the bread and alioli and focus on lean protein sources, with lots of raw or lightly cooked vegetables and salad.

Improper technique. Not only limiting your results, but quite possibly damaging, and sadly, and all too common sight. There are lots of ways to go wrong, here are the main ones – on a squat your knees should never come forward over your toes, on a deadlift you need to hold the spine neutral and the core tight, don’t round the back, and finally, when lifting, never lock out your joints – you’re probably training to build muscle/lose fat, not book in for a set of new knees.

This leads us on to barefoot training. Yes yoga, Pilates and martial arts are fine barefoot, as is running on the beach, but please, please don’t lift weights barefoot or in flip flops. Sure trainers might not offer much protection, but like a wetsuit in a shark attack they will at least hold your foot together. Drop even a 10kg plate or dumbell from waist height onto a bare foot and you can probably kiss your foot goodbye, and you probably like your feet…

Not warming up or stretching afterwards. The warm up is essential to prep your body and muscles for what’s to come, you’re aiming to get oxygenated blood to the muscles and get the joints and ligaments warmed up and mobile before moving on – so make sure you do. The same goes for stretching, if you want to maintain a full range of motion, then stretching after training is essential as muscles tend to shorten and tighten when training.

I hope that helps, these are simple things to fix, if in any doubt, or to get pointers, then do consider training with a professional, if you can’t afford regular personal training, then at least a couple of sessions or small group sessions should help you sort out technique and get any questions answered. Seeing a good trainer will help take a lot of the guess work out of what you’re doing and help you get the results faster. There are loads of good trainers on the island, just make sure they’re properly qualified and that they have the relevant insurance to cover their activities, then you’re good to go.

Happy safe training!

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Ibiza Vertical

The Eivissa Climbing Club moved to a new space called “Ibiza Vertical Center” located in Sant Josep de Sa Talaia. They officially inaugurated Ibiza Vertical Center on the 29th of March 2014. Ibiza Vertical is a multidisciplinary space where climbing, yoga, arts and environmental protection are interrelated in order to help the integral development of people. On the 31st of May, the II date of the Balearic climbing competition took place at Ibiza Vertical with the participation of sixty seven competitors that came from all over the Balearic Islands.

During July and August they will be giving climbing lessons to children from 8pm to 9pm and training for adults from 9pm to 12pm midnight on Mondays, Wednesdays and Thursdays. During the winter/school cycle, the City Hall of Sant Josep subventions this activity for kids from age five up to seventeen years old. For more information check their website

www.santjosep.org/actividades/escalada-sant-josep

They also Offer Tai Chi, percussion lessons, afro-Cuban dance workshops, visual art lessons, aero-yoga, climbing outdoors, birthday celebrations, Psicoblock (climbing without rope and falling into the sea)… Find out more on their website

www.ibizavertical.com

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