If you've finally convinced yourself to start exercising and being more active, don't forget that you're doing yourself a huge favor. But if you are a beginner, you must also be aware of the most common exercise mistakes.
If you don't notice any results for several weeks, or you feel a lot of pain after every workout, there is a high probability that you are doing something wrong.
So, take a look at the most common exercise mistakes you should avoid:
You skip the warm-up
If you want to avoid injuries, it is important to warm up before you start exercising. The warm-up will not take you more than 10 minutes, and it will help you prepare your body for the upcoming training.
Before starting the training, it is recommended to move your joints, and you can also do some simple cardio exercises. At the end of the exercise, however, stretch the muscles to relax them.
You start with weight training
If you are a beginner or haven't exercised in a long time, don't start weight training right away. In the beginning, it is best to use your own body weight, with exercises such as push-ups, planks, etc.
Otherwise, you will put a lot of strain on your muscles and the next day you will feel a lot of pain, so you will quickly lose motivation to exercise.
You skip breaks or take long breaks
There is a reason why all fitness trainers say to take a break between two sets of exercises. These breaks, although they only last a few seconds, are crucial for muscle recovery and give them time to prepare for the next exercise.
At the same time, you should not take very long breaks between two sets. Depending on the intensity of the exercises, the breaks should usually last from 10 seconds, up to a maximum of 5 minutes.
You are not getting enough protein
It's not just exercise that's important, your diet is also very important. If you are an active person and exercise regularly, don't forget that your body needs a lot of protein.
Whether you're looking to gain muscle mass or just stay in shape, protein should be a part of your diet.
You do the same exercises every time
If you've ever been to the gym, you've probably noticed that different muscle groups are worked out every day, which means different exercises are done.
It doesn't matter if you only want to tighten your legs or your stomach - your routine should include exercises that will activate your entire body.
You don't follow the routine
When you make your exercise schedule, try to stick to it. If, for example, you are supposed to do arm exercises today, but you feel like jogging and decide to do it, it will take you longer to reach your goal.
You are pushing yourself too hard
Maybe you want to do 20 push-ups at once, but if you're not ready for that, don't force yourself. If your limit is 10 push-ups or sit-ups, do that, then gradually increase the number of repetitions.
Pushing yourself every workout won't get you to your goal any faster, you'll only increase your risk of injury and be sore the next day.
You're not wearing the right clothes
It is also important to pay attention to the clothes you wear. It is best to wear clothes made of light material that allows the skin to "breathe".
If you are a woman, it is recommended to wear a sports bra that will give you the support you need. At the same time, it is best to exercise in tighter clothing, such as leggings, so that you have more freedom of movement.
You are not performing the exercises correctly
If you're working out at home without a trainer, make sure you're doing all the exercises correctly. Follow the videos or online instructions carefully and try to do the exercise correctly. Otherwise, you increase the risk of injury and reduce the effectiveness of the exercise.
You can ask someone at home to watch you do the exercises and compare them with the ones you see on video.
You do not increase the intensity of the exercises
As we mentioned, if you are a beginner you should not force yourself, but over time you must increase the intensity of the exercises.
When you notice that an exercise is too easy for you to perform, start doing more repetitions, start using weights, increase the weight (consult a professional which method is best for what you want to achieve).
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