Exercising regularly provides several physical as well as mental benefits. Working out strengthens your bones, boosts memory, and improve cardiovascular health as well. Moreover, regular exercise help to manage or prevent numerous health problems like arthritis, high blood pressure, stroke, etc. The best thing is that exercising reduces stress and helps to sleep better.
Common Exercise Mistakes and Ways to Fix Them
Doing exercise can boost endurance and improve muscle strength as well as help to control the weight. However, just sweating out is not enough. To stay healthy and fit and reap all the health benefits, it is essential to perform exercise consciously. Along with doing it right, you need to emphasize the techniques as well as form. The best way to make your workout productive as well as enjoyable is to prepare and have an idea of the common mistakes. Being aware of the mistakes would help you to do exercise in the right way as well as avoid the risk of injuries. Here is a list of common mistakes that beginners make and the way you can fix them
- Not Setting Goals
It is observed that the people who do not set realistic and clear goals tend to drop out of the exercise routine. When you don’t have any goal or anything to measure with, your progress would not inspire you. Therefore, it is crucial for you to set both short-term as well as long-term goals. For instance, you might wish to lose 50 additional pounds; however, if you focus on the short-term goal you would be able to do better. The reason behind this is that when you would lose 5 pounds in a week, it would be easy to achieve a long-term goal.
- Overlooking Warm-Up
Warm-up activities tend to increase the heart rate, body temperature, and blood flow gently and relax joints as well. This way warm-up prepares the body for a vigorous workout. Moreover, it also provides the necessary mental preparation. However, many people neglect warm-up which results in higher chances of injury. Starting high-intensity exercise with cold muscles can lead to injury. However, when you warm-up the muscles become flexible as well as elastic. In case you are a beginner, foam rolling makes a great choice. You can start warming-up by doing foam rolling exercises before you begin your vigorous workout.
- Sticking to One Exercise
Physical activity helps to develop endurance, balance, flexibility, and strength. Some types of exercise focus on one or two benefits only such as cardio. Cardio exercises help burn calories as well as keep the heart-healthy. However, it is essential to understand that other exercises also play a crucial role. Sticking to one exercise and avoiding others could provide you with few benefits. However, following a workout plan having a mix of all kind of exercises provide you with several benefits. For instance, resistance training along with cardio can help you improve muscle strength, manage weight, and maintain flexibility also.
- Running/ Jogging to Lose Weight
Many people consider running as an ideal way to lose weight. Running helps to lose weight and decreases muscle mass. However, it is important to note that excessive running could affect your joints. Running benefits your cardiovascular system; however, if you experience pain in joints or knees, ensure you stop. And, ensure you include other forms of exercise in the workout regime. Including low-impact cardio exercises in the program with jogging would help you get effective results.
- Doing Too Much Too Soon
Many times, this happens that people tend to do so much from the beginning. The excitement of starting a workout program among beginners results in overdoing. Many beginners tend to lift too much weight or exercise twice a day in the first few days only. Usually, this results in burnout and injuries. It is important to understand that doing exercise at the right pace is important. Increasing duration and intensity slowly would make it easier to tackle one aspect at a time. For instance, in case you increase 15 minutes to cardio, then avoid increasing the weight on the lifting routine at the same time.
- Being Inconsistent
No matter how much hard you work out in a day, it doesn’t make any difference if you are not working out the next day. Before you commit to a workout routine to achieve desired goals, ensure you try small and achievable workout routines. Following consistency by a technique that matches your fitness level as well as helps achieve the goals. Running would help you in losing weight; however, you need to be consistent to gain endurance as well as stamina and do some exercise also. In case you need to get rid of your body fat, you need to go for resistance training using kettlebells, dumbbells or barbells, or HIIT sessions. These are proven forms to get the desired results quickly.
- Not Considering Professional Guidance
Many people think that following the videos and workout plans available online is enough. However, when you start a fitness journey or workout program, it is essential to seek professional evaluation. Professional evaluation helps to avoid the risk of injury. Moreover, Gym personal trainer would help you avoid fitness problems, perform exercise appropriately, set realistic goals, and stay motivated.
- Overlooking Recovery
As a beginner, you need to understand that recovery takes time. When you work out, the results come gradually same is with recovery. In case you overexert your body would not be able to heal itself as well as rejuvenate for your next workout session. Not providing enough time to the body for recovery would make your body witness burnouts and might even result in further injury. You need to understand that the muscle’s growth takes place when you take enough rest. Therefore, ensure you schedule rest time to enhance the performance as well as recovery. You can split the workout plan by working different sets of muscles on certain days. For instance, biceps on Monday, legs on Tuesday, shoulders, and chest on Wednesday, and then rest on the 4th day.
- Skipping or Avoiding Meals
Many people think that working out a hard empty stomach helps get the results quickly. However, it is worth noting that having an adequate amount of food that too timely is crucial. Doing so provides you a necessary boost as well as prevents the blood flow to the stomach for digestion. When you exercise on an empty stomach, the body doesn’t receive enough oxygen. Along with doing exercise, you can have oatmeal, boiled eggs, fresh fruits, or other sources of protein and carbs. However, you need to ensure that you do not overeat. Moreover, eating after a workout is essential for recovery and muscle growth.