Top 9 Common Fitness Mistakes

For anyone new to fitness programs, making mistakes is common. But some of the innocent looking mistakes can be quite fatal. If you are making the following mistakes, you’re putting yourself in danger that can have severe consequences.

Not Eating Before Exercise
You are about to spend the next hour toning your body which will take up a lot of your energy. Starting on an empty stomach is nothing short of folly. Getting a nutritious snack before exercising is quite important. Make it a routine, to eat something healthy before you start on the machines. Include a snack that is rich in protein and fiber or decide for yourself, depending on your health regime. Try a handful of roasted nuts or plain Greek Yoghurt to fuel up your body for the workout.

Skipping Warm Up
The warm-up supplies muscles with oxygen and blood, and skipping warm-up increases the chances of muscle injury and strain. So it’s always wise to start your exercise routine after spending a few minutes warming up. Use the treadmill, an exercise bike, or simply walk around the exercise area. This increases your body temperature and gets the blood flowing. The lower your body temperature before warm up, the more heat is tolerated by your body. In other words, cool down before the warm up.

Overdoing The Same Routine
You might think this helps, but it’s actually counter-effective. Since the body is getting used to of a certain activity, the muscles get efficient at that routine and thus burn fewer calories. If you don’t want to change the whole regime, switch up the pace and frequency. The variation in movement will suffice for a time period after which you can move along to harder stuff. Always consult a Doctor before you take up any regime, especially if you are above 50 years of age.

Using Maladjusted Machines
If you are a member of a gym, the machines won’t be set according to your body shape or size. Since the place is frequented by people following different regimes than yours, there will be plenty of times when you’ll find machines that are not set according to your specific routine. Adjust them before you start on the workouts. Failing to do so might cause you injury or rise make the whole session quite worthless. If you can’t determine the settings yourself it’s always better to ask for help rather than getting into something dangerous. Ask the trainer to help you decide on the perfect setting for your regime.

Avoiding Coffee
A cup of coffee might not only stimulate your senses before a workout but can also help boost your performance. The caffeine will make your regime seem easier so you can be at it for longer than usual. Only 1.3 mg per pound body weight is enough to increase your endurance.

Using Food As A Reward
Rewarding yourself with food after achieving your workout goals will ruin all that you’ve struggled to achieve. If you really must make yourself happy, do it some other way. Don’t stuff food in your system just when your body is getting used to of the physical labor. And this does not at all mean that you starve yourself. If you quit eating all the regular stuff at once, your body will crave for them, which will have you raiding the fridge soon enough. Start slow, eliminate the fatty food first and get rid of the bad food choices. Take it one step at a time and your diet will gradually fall in the routine you want.

Not Enough Water
Dehydration is possibly the worst thing that can happen to you during your regime. Feeling thirsty is also part dehydration. Muscle spasms and aches can occur if the muscles don’t get enough fluid. The body cells also become less efficient, so it’s recommended to drink water before, after, and during the workouts. Experts recommend 3 to 4 ounces of water after every 15 to 20 minutes. Switching to energy drinks and vitamin water is best for athletes. If you are working out just to keep fit, water is preferable.

Lack Of Sleep
Sleep deprivation will lead you nowhere and will probably make you overeat and tired. Since your body is still in the process of getting used to of the regime, muscle recovery is essential. If you get enough sleep, the recovery process will be much faster.

Not Setting Goals
Goals are important, both to get you started and to keep you going. Get something to motivate you to workout. It could be a dress that you want to fit in. Or an upcoming event that you want to attend looking toned out. But just setting short term goals will not do. The regime must go at a consistent pace, something that you incorporate in your life; not just to achieve a specific goal. Focus on the big objectives, complete them and move onto an advanced program. Find out what your body is capable of. Create positive habits that will turn into lifelong changes.

Steer clear of these mistakes and get the best out of your workouts. Turn that dream of a healthy and well-toned body into a reality!