A personal trainer from MINT Personal Training speaks
As a personal trainer, I face the daily challenge of helping my clients achieve their fitness goals. A common mistake I often see is that people want to go too fast and immediately pick up heavy weights or perform intensive exercises without moving properly first. In this blog, we delve deeper into the importance of moving properly before increasing your activity. I share tips and example exercises to help you lay a solid foundation for an effective and safe training routine.
Why is exercising properly important?
Before we dive into the tips and exercises, it is essential to understand why proper movement is so crucial. Correct movement patterns reduce the risk of injury, improve stability, and ensure you get the most out of every exercise. It is like laying a solid foundation before building a house.
Tip 1: Start with mobility exercises
Before exposing yourself to intensive training, it is important to prepare your body through mobility exercises. These exercises improve flexibility and ensure that your joints can move properly. Examples of mobility exercises are:
a. Arm circles:
Stand upright and raise your arms sideways, making small circular movements with your arms. Repeat this 10 times and then change direction.
b. Hip rotations:
Stand with your feet shoulder-width apart and rotate your hips in circular motions. Do this 10 times to the right first, and then 10 times to the left.
Tip 2: Work on your posture
Good posture is the key to effective movement. Whether you train at the gym or simply go about your daily activities, pay attention to your posture. Correct posture helps prevent back pain and other discomforts. Some tips for good posture are:
a. Keep your back straight:
Whether you are standing, sitting, or bending, ensure your back remains in a neutral position. Avoid excessively arching or rounding your back.
b. Keep your shoulders relaxed:
Do not raise your shoulders unnecessarily. Let them hang relaxed, even during intensive exercises.
Tip 3: Prevent progressive overload
Instead of starting with heavy weights immediately, it is wise to start with lighter loads and gradually increase them. Progressive overload helps your body adapt to the increased load, allowing you to get stronger without increasing the risk of injury.
Example exercise – Bodyweight Squats:
Start with squats without extra weight. Ensure you maintain proper form by not letting your knees go past your toes. As this becomes easy, gradually add weight.
Tip 4: Listen to your body
One of the most important aspects of moving well is listening to your body. If you feel pain or experience discomfort, it is important to stop and evaluate what might be wrong. Never ignore signals from your body, as this can lead to serious injuries.
Conclusion:
As a personal trainer, I am convinced that laying a solid foundation through proper movement is the key to a successful and sustainable fitness routine. Mobility exercises, attention to posture, progressive overload, and listening to your body are essential elements that will help you train effectively and injury-free. Take the time to prepare yourself well, and you will reap the rewards of a healthy and strong body. Remember, move well first before you move more!
What now?
Do you want to achieve results and therefore first learn what proper movement is? Then make an appointment for a trial training session with one of our personal trainers.
English 
Dutch