18 Workout Mistakes You're Probably Making

Isn’t it frustrating when you do your best to exercise regularly, but there’s no improvement to testify about your dedication? Lack of progress makes most people give up thinking “what’s the point?” First, you should bear in mind it happens to most people, especially those who weren’t active before, but decide to work on their health and waistline. And secondly, the main culprit for the absence of desired results is because of you, unwillingly, make some mistakes that hold you back. We’re not even aware that our fitness routine has flaws, but you know what they say – to err is human. What are the most common workout mistakes? Scroll down to find out!

1. You keep Repeating the same Exercises/Routines
The most common mistake that people make is sticking to a single routine no matter what. Your body hates the monotony as much as you do. In fact, you can’t expect constant progress when you repeat the same exercises, the same amount of repetitions, and same routines every day. How to solve this problem? It’s easy; your fitness plan should include days when you do cardio and fitness exercises separately. Try to add a new exercise to your routine from time to time. Or just, increase the number of reps whenever you feel you got used to the current amount. Another useful thing to do is to alternate intensity throughout the exercise, e.g. 10 minutes at a slower pace, 10 minutes at a faster pace, and so on. It’s important to challenge yourself continually.

2. You don’t set goals correctly
Fitness goals are important; they make sure you stay on the right track. But, most people don’t set goals properly. Their goals are usually difficult to achieve in a certain period of time and inability to accomplish what you set affects your self-esteem. What to do? The most important thing is to think rationally and set a reasonable goal. Then, divide the “big” goal to smaller ones. The sense of accomplishment after you achieve a small goal will inspire you to do better.

3. Exercising too much
Yes, this is possible, and the chances are high you’ve probably done this. In fact, exercising too much is the most common problem for both beginners and experts. Although it’s important to challenge yourself, you have to know when it’s too much for your body. For example, if you start with the new routine and different sets of exercises, pushing yourself to do ten reps of each might be too much and put you at a risk of injuries. It’s important to listen to your body and focus on proper technique.

4. You over-rest between sets
Although it’s important to take breaks between sets, you shouldn’t take pauses that are too long. Why? It’s because your body will cool down and it will be more difficult for you to continue with your routine. Ideally, resting time between exercises should be 30 seconds or less, depending on the intensity of the workout.

5. Drinking too much water
Let’s say you’re about to exercise and suddenly realize you haven’t drunk much water. In this case, most people rush to drink an excessive amount of water to “make up” for the insufficient intake before. That’s a big mistake because kidneys can process about a liter of water per hour. If you overdo it, you’re at a higher risk of kidney damage. Ideally, you should hydrate yourself every 15 minutes with a glass of water.

6. You only use gym equipment
Using bowflexx treadclimber gym equipment is always nice, different machines work for various muscle groups, and they have many other benefits, but you shouldn’t limit yourself to the equipment only. Don’t underestimate the importance (and power) of cardio or weight training.

7. You have a pre-gym snack
Exercising on an empty stomach is never a good idea, eating minutes before you go to the gym is equally wrong. Make sure you eat at least 60 minutes before you hit the gym. Otherwise, you won’t be able to perform at the optimal level. In fact, exercising right after eating causes cramps and indigestion, both of which are uncomfortable.

8. You use improper form
The best way to get desired results is to make sure you exercise different muscle groups. Your technique is essential, improper posture or performance prevents you from getting desired results. There’s an easy solution for this problem; consult a fitness trainer who will help you work on your technique and form, and watch tutorials online where you can learn do’s and don’ts for various exercises.

9. You don’t warm up properly
Let’s face it; nobody really likes warming up, and most people find it needless. But, if you don’t warm up properly your muscles can’t ease into the routine, thus making it more difficult for you to perform exercises. It’s needless to say the injury risk elevates. Allow yourself to warm up for 5 to 10 minutes before you proceed to your routine.

10.  You only do cardio
Although cardio is important, you shouldn’t neglect the critical component of proper workout routine – building muscle. Both cardio and strength training should be inseparable parts of the workout regimen.

11.  You exercise in the wrong order
Regardless of your goal, weight loss, toning body, or strengthening muscles, the order of exercises you do is equally important as exercises themselves. For instance, do weight training before you hit the treadmill, not the other way around.

12.  You don’t track your progress
Honestly, most people don’t do it, but they should! Without monitoring the progress, it’s harder for you to improve because you can’t compare your current fitness level to anything. Write down reps, sets, and other important info to keep up with your fitness routine. Plus, when you see how much you progressed, you’ll be more motivated to keep going.

13.  You don’t refuel properly after a workout
Exercise and nutrition go hand in hand. The progress you make with your workout regimen is in a great jeopardy if your diet is bad. A well-balanced post-workout meal only adds to the hard work you’ve done. To refuel after exercise, indulge in dark leafy greens, grass-fed beef, organic eggs, etc.

14.  You aren’t proactive about muscle soreness
It’s natural to feel muscle soreness after workouts, but although it might be tempting for you to sit on the couch and watch TV, you should be proactive it. There are many things you can do; massage the affected areas, get informed about ways to prevent it, reconsider the intensity of your training, and so on.

15.  You wear the wrong clothes
What you wear to exercise matters a lot. It’s recommended to opt for moisture-wicking clothes and footwear that are designed to offer maximum support.

16.  You lift too much weight
It’s a well-known misconception that the heavier equals, the better, but that’s not entirely correct. To prevent injuries, you have to lift an adequate amount of weight by starting small and gradually increasing the amount as you’re getting used to the current one.

17.  You’re inconsistent
Consistency is the key to every successful fitness plan, which is why the biggest problem that people face is inconsistency. To avoid this issue, treat exercise like any other appointment that you must attend.

18.  You don’t take enough time to recover
This is a mistake that beginners usually make; it’s easy to assume that you should exercise every single day with no rest. But, recovery is important. Allow yourself to have two to three days off a week and make sure your body recovers after a workout with proper nutrition, hydration, and sleep.

Conclusion
Making workout mistakes is easy, we think we’re doing the right thing and aren’t even aware it holds us back. Throughout this article, you’ve seen eighteen common mistakes that people make and how to avoid them. Write down solutions onto a piece of paper or on your phone and make sure you follow them to avoid setbacks.

References

http://www.hellomagazine.com/healthandbeauty/health-and-fitness/2015121428787/the-most-common-workout-mistakes/

http://www.besthealthmag.ca/best-you/fitness/common-workout-mistakes/