10 Exercise Mistakes and How to Avoid Them

10 Exercise Mistakes and How to Avoid Them

Almost everyone is into working out these days—weightlifting, Pilates, yoga—name it.

There are more gyms, even some installed as part of the workplace, where employees can exercise after a day’s work.

But with the increasing involvement in fitness and exercise, there is also an increase in the probability of doing exercise mistakes that cause more harm than good.

Related: Muscle Building Mistakes You Might Be Doing

What are the most common exercise mistakes that health and fitness experts consider?

Make sure that your exercise routine does not include these so that you can gain all the benefits your exercise should give to your body and brain.

common excercise mistake

Most Common Fitness Mistakes that Keep You From Staying Healthy

  1. Poor Form

    All exercise routines require that you should perform them in the proper form to avoid injuries, post-exercise pain, and soreness.
    Form matters when doing any strength training exercise and learning the right way to exercise is crucial to getting the results that you want.

    For example, in doing simple abdominal crunches, keeping your hands behind your head or straight at your side can lead to neck pain, migraines, disc bulging, and shoulder pain.

  2. No Warm-up

    A good warm-up involves exercises that get your blood moving, your joints lubricated and enhances your flexibility. Thus, static stretching is not recommended for a warm-up.

    Alisa Wyatt, Pilatesology co-founder said that stretching is great after work-out, but if you do it when your muscles aren’t warmed up, it gives you the ‘old rubber band’ muscles.

    This happens when your muscles stretch to the point of weakness, reducing your strength and power, as well as setting you up for injury.

  3. Too Much Running or High-Impact Exercises

    Too much of a good thing is still too much. Running is considered as a high-impact work-out and if it is done too much or too hard, it can increase your risk of needing a hip replacement or developing osteoarthritis, especially if you have a high BMI (Body Mass Index).

    This is because high-impact exercises cause more pounding and wear on the hip, knee joints, vertebrae, and intervertebral discs. Joel K. Jezequel from NY Sports Med recommends a steady increase in distance (about 10% per week), addressing muscle strength or leg imbalances, with sufficient rest in between.

  4. Engaging the Joints Too Much

    Try performing exercises in slow motion to keep your muscles, instead of your joints engaged, keeping the joints stress-free.

    Dr. Steven Kozmary of the Kozmary Center for Pain Management advises that receiving proper nutrition and stretching, and avoiding exercises that place undue stress on crucial joints will help avoid pain in the lower back, knees, and ankles.

  5. Performing the Same Workouts

    Working on different muscle groups like cross-training can help prevent injuries. Add variety to your workouts while staying focused on your goals.

    Changing your workouts will result in more gains in both strength and fitness levels and will help you overcome the plateau where you fail to see any additional changes in the results of your workout.

  6. Setting Unrealistic Goals

    Focus on small goals as you set up an exercise program. Fitness experts agree that smaller, but steady plans will help you achieve your goals. Commit to the consistency that will bring you results instead of disappointment.

  7. Focusing on Quantity instead of Quality

    Increase the quality of every movement in your workout. Start exercising with a real purpose and pushing both your aerobic capacity and your strength so that you will yield better results. Put more intensity and increase your stamina for all exercises.

    It’s not how much time you spent on working out but really on what you got out of it. Pushing hard for 30-40 minutes rather than hanging around the gym for more than an hour, barely breaking a sweat, will make you burn off more unwanted fat.

  8. Wrong Type of Workout

    Haphazard exercise will bring haphazard results. Start right by writing down your goals and then working with a professional trainer to design the right workout to meet those goals.

    Are you aiming for weight loss? Improving flexibility and balance? Strengthening muscles? Remember that what you’re doing for exercise directly determines the outcome.

  9. Using Only Gym Equipment

    Gym equipment is not nearly as effective as full-body exercises or body-weight exercises.

    Jen DeCurtinis, author of Ultimate Plank Fitness pointed out that there are so many workouts you can do at home with your own body weight or with a set of dumbbells that can give you serious health benefits. You can always do a mix of both.

  10. Not Resting In Between High-impact Workouts

    Muscles need time to rest and repair after strength training or after high-impact workouts. Mix-up low-impact with high-impact workouts.

    Recovery days are just as important as intense strength workouts. Give your body time to recover.

home workout mistakes

Make Your Workouts Count

These home workout mistakes are easier to commit and sometimes unintentional.

If you really want to see results from all your hard work in the gym or at home, avoid the exercise mistakes that are sabotaging your success.

Get real fitness results by exercising the proper way with the proper motivation and proper commitment.


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