Common Fitness Mistakes You Can Avoid

Common Fitness Mistakes You Can Avoid

Are you really giving it your all when you work out? Do you balance strength training with cardiovascular exercise? Do you focus on form while exercising? If you answered no to any of these, you may not be getting everything out of your fitness routine that you could be — and you may even be putting yourself at risk for injury. Here are 8 common fitness pitfalls, plus tips for how to get the maximum benefit from each and every workout.

Doing too much too soon

Of course you're enthusiastic about getting into shape, but don't make the mistake of overdoing it right off the bat, especially when you're a newbie to exercise. Before starting any fitness regimen, speak with your doctor. This is especially important if you're 50 years or older, have been inactive, have difficulty with balance, experience dizziness, or have heart problems.

Improperly using gym equipment

Exercise machines and other equipment can put you at risk for injury if you're not careful. In fact, mishaps at the gym, including dropping dumbbells on your feet and slipping on a treadmill, account for most gym-related injuries. Most weight lifting equipment is designed with men in mind, and because women have smaller bone structures, performing certain exercises on equipment designed for larger frames can result in muscle strain. If you're not sure how to operate a machine or where to start with a strength-training routine, don't be shy about asking a trainer or gym employee for help.

Focusing only on cardio

Cardiovascular exercise has its calorie-burning benefits, but in order to truly get into shape, you should also include core-conditioning exercises in your workout routine. They not only strengthen muscles in your abdomen, back, pelvis, and hips, but utilize all the muscle groups in your body while improving posture, flexibility, and balance.

Rushing your reps

When you rush through your reps (the repeated movements you do throughout an exercise), or do too many too soon, you probably aren't getting the maximum benefits. Start with three sets of eight reps, or fewer if you find that too hard, then gradually increase the number of reps as you get stronger. Be sure to focus on your breathing and proper form throughout each exercise.

Exercising while distracted

It's okay to listen to music while you work out, but once you start multitasking during an exercise, you can lose concentration and seriously hurt yourself and possibly others around you. Focus is particularly important when you're working out on machines or walking where there may be traffic. Avoid speaking on a cell phone while you're walking; keep the volume low if you're listening to music; and keep your eyes on the mirror, not on the TV, in front of you as you're lifting weights.

Working out while in pain

There's a big difference between exercising when you're sore and when you're in real pain. While it's generally okay to work out with soreness, if you have pain, consult your doctor before continuing. Although stretching isn't proven to enhance your performance, some studies show that it can help with flexibility and reduce muscle soreness.

Not eating before exercise

Before you head to the gym, it's important to enjoy a nutritious, energizing snack. A protein- and fiber-rich snack, such as nonfat plain Greek yogurt and a handful of dry-roasted nuts or whole-wheat toast with natural peanut butter and banana slices, will give you fuel for sustaining your workouts.

Avoiding exercise altogether

Has working out become so boring that you've stopped doing it? It may be time for a change of scenery. Instead of working out at the gym or in your living room, head outside for a walk, swim, or bike ride. Start a program of yoga or Pilates, or join a dance or spinning class. Varying your routine is the secret to keeping your fitness plan fresh.