健身房裏的常見錯誤

While we all have that moment where we realise we need to get back in the gym, what exactly we do when we get there can be more of a struggle to figure out.

相比於下決定去健身房，要去健身房做什麼是個更困難的問題。

We are constantly bombarded with dos, donts and conflicting information. This then leads to people harming their workout progress by following the wrong advice or coming up with their own ideas because of the lack of a general consensus.

我們常常看到許多必做或是不能做的建議，這些信息使我們失去判斷力，並讓健身進展不進反退。

Consequently, a lot of us are making the same mistakes when it comes to exercise.

因此，許多人在鍛鍊過程中在不斷重複同樣的錯誤。

We asked some of London's top fitness and personal trainers on what these common mistakes are:

關於有哪些最常見的錯誤，我們諮詢了一部分倫敦最優秀的健身教練。

Focusing too much on results

太注重結果

Christina Howells, a personal trainer at That Girl London says: "When we start an exercise programme it is natural to have goals, these drive your behaviour, but it is also really important to not become obsessed with results. Instead learn to love the process rather than keeping score, be consistent and you will exceed all of your expectations and gain more satisfaction than any amount of goal achieving. "

倫敦女孩館的私人教練克里斯蒂娜·豪沃爾斯說："當我們開始執行健身計劃時常常是有目標的，這會促使你進步，但學會輕視結果也同樣重要。嘗試去愛上健身的過程而不是結果，堅持下去你就一定能達到期望並且獲得更多的愉悅。"

Following the crowd

盲目從衆

Hollie Grant, owner of the Pilates PT studio, says: "All too often I see people jumping from one fitness trend to the next in search of the 'best' workout. The problem with this is twofold. Firstly if we jump from one trend to the next we never truly improve at that technique and we are forever a beginner - a fitness jack of all trades. Secondly, we are completely ignoring our bodies important feedback mechanisms that tell us what we really need. For example, if your body is telling you that you are inflexible and uncomfortable - do yoga not HIIT (high-intensity interval training). If you are getting back ache and feel weak in your core, do pilates not boxing. Listen to your body, not the newest, craziest fitness gossip.

Pilates PT工作室的業主哈莉·格蘭特說："我常常看到人們在找到所謂"最好"的健身教程後就從一個計劃轉到另一個上去。這會產生兩個問題。第一，如果我們不斷改變計劃我們就會一直是新手，永遠得不到提高。第二，我們會完全無視身體的反饋。比如說，如果你的身體告訴你，你不靈活且不舒服，你就應該做瑜伽而不是HIIT(高強度間歇訓練)。如果你感到背痛且軀幹無力，就去做普拉提而不是練拳擊。聽從你的身體，而不是那些最新也最瘋狂的健身流言。"

Eating at the wrong time before and after working out

在錯誤的時間進食

Marianne Marston, professional boxer and coach says: "Good nutrition is always key, make sure you eat right and not too long after exercising. The prime time to eat after exercising is between 20 minutes and one hour, whilst this is essential for pro athletes, it is still extremely important for the general exerciser to achieve the best results.

專業拳擊教練瑪麗安·馬斯頓說："補充營養很重要，要保證你在運動後一定時間內正確地進食。運動後進食的黃金時間是在20分鐘到1小時內。雖然這主要針對專業運動員，但對於一般的鍛鍊者也有助於達到最好的鍛鍊效果。"

Measuring progress by sweat

以出汗量爲準

Leo Savage, personal trainer at Third Space gyms says: "The most common mistake in gyms is people aimlessly approaching each session as a stand-alone workout. Making sure they exercise as hard as they can, working up a sweat, expecting to see instead results. Sweat is not an indication of working hard and most importantly working smart. Making your sessions specific to your own personal goals will be the best thing you can do to kick start your progress. Targeting certain weaknesses you have, or working specific parts of the body to bring about change in the right way."

Third Space健身房的私人教練利奧·薩維奇說："健身房最常見的錯誤是人們毫無目的性地單獨鍛鍊各個部位。他們儘可能做得劇烈，出了一身汗，然後期望看到效果。然而出汗並不代表鍛鍊得多，更不代表鍛鍊得有效。有目標的鍛鍊能讓你事半功倍。針對你的某些弱點，或者身體的某個部位，這樣纔會有好的效果。"