Sierra Blogging Post Archives

January is a great time to pick up a new sport or start a new workout routine. Maybe you've decided to take up climbing, cycling, running, snowshoeing or hiking this year. Or maybe you just want to get in shape at the gym.

As you begin your new routine, keep these 5 common fitness mistakes in mind. You can drastically reduce your risk of injury by avoiding the following...

5 Most Common (and Dangerous) Fitness Mistakes



1. Not Wearing the Right Gear: This is the worst mistake you can make. Be sure you have the correct gear for your sport.

- If you're cycling, skiing, snowboarding, skating or skateboarding, wear a helmet.
- If you're running, wear the right running shoes for you to avoid leg/foot injuries.
- Get the right gear before you go climbing.
- Wear reflective clothing at night and when cycling on the road.
- Carry an avalanche shovel, beacon and transmitter if skiing in the backcountry.
- Learn to layer clothing for outdoor activities and always wear a hat and gloves in the cold.

2. Not Receiving Proper Instruction: It pays to have professional instruction (or guidance from an experienced friend) when starting a new sport. Proper form is crucial when working out and can mean the difference between an injury and a great workout. Sports like skiing, snowboarding, and climbing definitely warrant some instruction.

3. Overdoing It: You're probably excited to get started, but don't let your enthusiasm hurt you in the long run. Doing too much too soon can spell disaster. (When I started training for my first half marathon, I increased my mileage too quickly and ended up having to take two months off while my tendonitis (an overuse injury) healed.) Ease into your new sport so you don't strain yourself and get stuck on the bench.

Also, be sure to take adequate rest days in between strenuous workouts. “People can exercise daily but not with high volume and intensity,” says Dr. William Roberts, a professor of family medicine at the University of Minnesota and a past president of the American College of Sports Medicine in this article on MSNBC. “Alternate hard and easy days and take one day off a week if involved in high-level training.”

4. Not Cross-Training: Be sure to add cross-training to your weekly workout schedule to mix things up. You'll be less prone to overuse injuries if you alternate activities. For example, add a strength-training or stretching session in between long runs or bike rides.

5. Overexposing Yourself: Be sure to properly prepare for the elements when exercising outside.

- You may get heated when running in the cold, but protect your hands and head.
- Apply sunscreen before you leave and reapply every two hours.
- Carry water with you if working out for more than a half hour and stay hydrated.
- Avoid peak sun in the summer (10am - 2pm).
- Know the signs of heat exhaustion: dizziness, fatigue, headache and nausea. If you start to feel this way, stop immediately, seek shade and hydrate.