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Avoid Common Fitness & Exercise Pitfalls
by: Lynn Bode
While exercising isn’t complicated, it’s very easy to make mistakes. Often times the
mistakes are made because of lack of proper technique training or simply due to rushing to get
the workout completed. Regardless of the reason for the mistakes, they can lead to injuries or at
the very least be counter-productive to your fitness goals.
Of course it’s important to know specifically what to do to be successful at meeting your
health and fitness goals but it is also crucial to understand what not to do. So take note of the
following common mistakes and how to avoid them. These tips will help ensure your workout time is
effective and help prevent injuries.
Too Much, Too Soon
Many new exercisers try to lose weight or tone up too quickly, by exercising too frequently or
trying exercise programs that are too difficult for their fitness level. Be sure to start with an
exercise plan that takes your current fitness regimen (or lack of) into account.
Pie In The Sky Goals
Despite what many advertisers would like you to believe, it’s unrealistic to think you can lose
30 pounds in 30 days or that you can have Hollywood abs simply by doing 10 minutes of crunches a
day. It’s good to set goals but be sure they aren’t too aggressive and realize it’s okay to
periodically re-define them.
Ignoring Expert Advice
It’s always advisable to consult your physician before starting an exercise program. Working
with a fitness professional is also a good idea so you can learn proper technique, the latest
fitness information and learn how to avoid injuries.
Over-Exercising
If you start to feel overwhelmed, neglect important daily activities in order to workout or
repeatedly get injured, then it might be due to exercising too frequently. Realize the importance
of balance and that more is not always better. Consider reducing the frequency of your workouts
or the intensity of some of them and periodically resting for a few days or a week.
Improper Breathing
Sure, breathing is an involuntary bodily function; something that most individuals tend to
ignore. But, breathing correctly during fitness sessions is very important. Incorrect breathing
can lead to lack of oxygen and even faintness. When working out ensure that you don’t breathe
too shallowly and try to breathe through the nose and out the mouth.
Selecting The Wrong Size
Choosing the proper weight size when strength training is trickier then it sounds. Lifting
weights that are too heavy for you can lead to improper form and ultimately to injuries. Use
weights that are too light and the exercise session can be ineffective. If possible consult a
fitness trainer to determine the correct amount of weight for your size, strength and goals. A
trainer can also help you develop a plan for safely progressing forward on weight sizes.
Not Staying Hydrated
Drinking enough water on a daily basis is important. When you exercise you need to consume even
more water. You should drink 16 ounces for every hour of exercise you complete. Plus you should
try to consume 1-2 cups of water about 30 minutes before you begin working out.
Eating Too Little
No, that’s not a typo. Not eating enough can be as detrimental as eating too much. When the
body is not fed consistently, it goes into a starvation mode. Five to six smaller meals evenly
spaced throughout the day helps keep the metabolism running smoothly. Just be sure to control
portion size.
Hanging Out Instead Of Working Out
Just showing up at the gym is not going to help you get more fit. Socializing while leaning on a
weight machine won’t build muscles. It’s important to enjoy your exercise time but make sure
that the focus remains on physical activity.
Fixating On The Scale
If you think the scale doesn’t lie, consider this. Many professional athletes would be
considered obese based on their weight alone. Look at the bigger and more relevant picture.
Monitor your body fat percentage, if possible. Otherwise track measurements. Also don’t
underestimate the importance of improved physical and mental well-being.
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