Some Exercise Mistakes

If you have just began an exercise program, learning how to avoid typical exercise mistakes can help you tone up more efficiently and safely.

Exercising vigorously, believing that the harder you exercise or the faster you go, the bigger the benefits can backfire.  It is advisable to add only one fitness routine every few weeks.  Depending on your goals, you’ll want to make regular changes in your fitness regimen such as adding different exercises, varying speeds or adding distance.  Making these changes too quickly may increase risk of injury; making them too slowly may cause you to miss out on benefits you could be enjoying.  The key is moderation.

Warm up longer if you are older.  Joints become stiffer as we age.  We lose muscle tissue and gain connective tissue that is not as flexible.  Instead of a 3-5 minute warm up, 10 is needed. 

Stretching before a workout does not necessarily reduce injuries.  Strength training, conditioning and warming up properly are what help prevent injury.  So take a few minutes to walk or jog then hit your workout regimen.  Most muscle injuries occur when muscles are in a stretched position.  Stretching warmed-up muscles helps flexibility.  Right after a workout is a good time to stretch and relieve tight muscles.  Do not forget to cool down afterwards.

Do not try to copy someone else’s exercise routine just because you like the outcome.  Body type and body response to a workout has a powerful and individual effect.  Be sure to follow a regimen specifically designed for you by your trainer or instructor.

Set small but attainable goals.  It creates a sense of achievement that will bolster your desire to continue to exercise.  If weight loss is your goal, it cannot be done overnight.  You will accomplish it by sustained moderate workout over a longer period of time.

Allow time for injuries to heal.  Feeling better is not reason enough to start exercising at the level you were prior to injury.  Sport drinks and energy bars should be reserved for longer workouts.  However, everyone should drink at least eight ounces of water 20 minutes before exercising.  Besides this, exercise is best undertaken on an empty or nearly empty stomach.

An exercise program is meant to improve your fitness but only if you follow the rules of training.  It boils to nothing if it is carried out to the point of injury.