Regular exercise can be very good for our health. However, this does not mean you can do whatever you want and expect great results. Exercising improves our cardiovascular health, strengthens muscles, boost memory, reduces stress, and even promotes a better night’s sleep, among several other things.
The big problem is that you cannot simply just sweat inside the gym. If you want to get the benefits of exercising, you have to actually do it right.
In order to help you out, let’s take a look at the most common workout mistakes people make, those that you absolutely have to avoid.
Not Doing A Warm-Up
When you warm up, your lungs, heart, and muscles get ready for the physical activity that follows. This drastically reduces injury risks and helps you to get in the right mindset for the workout.
Your overall body temperature will go up so blood flow is increased. This instantly improves muscle elasticity and circulation, which increase motion range. These factors will enhance your endurance, strength, and speed.
No Workout Plan
When you start to work out without a plan, it is a certainty you lose a lot of time. You need to set goals and carefully lay out exactly what you will do during your workouts to maximize long-term results.
Also, it is a very common mistake to not set time for workouts. When this happens, people usually think that they are going to just fit in workouts sometime during the day. It is so easy to let the whole day pass and not do that workout you wanted to do. This is why you should always plan your workouts in advance.
Having Your Phone With You When You Work Out
When you have your smartphone with you, there is a pretty good possibility you will use it. This will negatively affect your focus, mood, and the effectiveness of the workouts.
When you absolutely need to have the phone on hand, make sure to set a clear limit in regards to how often you will look at it. When you take workout footage, just make sure you do this at the end of your workout. This allows you to have a clear focus and a flow that will not be interrupted.
Static Stretching Before Workouts
Static stretching means hold a very challenging position for up to thirty seconds. As an example, you can use standing hamstring stretching or shin stretching.
The problem is that static stretches will slow down heart rate and reduce delayed onset muscle soreness. This practically means that static stretching is simply a whole lot better after your workouts.
When you want to prep the body for a strong workout, it is important to do dynamic stretching.
Not Considering The Need To Recover
You should always chase performance instead of muscle soreness. Way too many believe that muscle soreness is a sign that things go great so you have to always feel it. This is not actually correct in the sense that when you do not take the time needed to recover, performance is instantly affected. Your body becomes susceptible to injuries and fitness burnout.
Always schedule recover days and rest. These are both essential when your goal is to optimize for performance, which you should do anyway. Give your body enough time to recover by carefully planning workouts in an effective way.
It is so tempting to just hop from a workout to the next as you try to do everything. In reality though, it is much better to create proper fitness routines and stick to them to get results.
Consistency is very important when you work out, just as vital as using the proper technique. You should only choose the techniques that are 100% suitable for the fitness level you are at, together with the fitness goals you have.
We should also add that when you decide to work out, you need to be consistent. This means you need to create a schedule and actually stick to it. If you are inconsistent, your motivation goes down and you will not have the results you could have.
Not Hydrating Enough
If you become dehydrated, your performance will be dramatically decreased. Core temperatures rise during exercising and your body is faced with much more stress than you think. You need to drink fluids to reduce stress, reduce inflammation, and lubricate joints.
You should also consider the fact that fluids are vital to transport the energy nutrients needed for your body to go through an effective workout. Fluids even help to flush out all the metabolic waste that appears during intense workouts.
At the end of the day, it is really important that you drink as much water as the body needs and that you increase your intake of water-rich foods. When you go through a struggling workout, also add drinks that include electrolytes.
Not Resting As Much As The Body Needs
When you want to be able to perform at the highest levels the body is capable of, you need to rest at least 6 to 8 hours per day. Sleep will energize you, facilitate muscle growth and speed up recovery, all while allowing the body to more easily control hunger and hormone levels.
When you do not sleep enough, your immune system loses strength. You also end up with serious problems when it comes to learning and consolidating your memory. Your mood goes down and practically all health aspects suffer.
Never skip sleep and you will be able to train harder and longer.
If you do not know much about working out, it is imperative that you seek the help of a professional. This includes a personal trainer, a nutrition, and even a doctor when you need to deal with some medical conditions. Start by making sure you avoid all the common workout mistakes we mentioned above. They should help you to get on track. Never skip rest and make sure your nutrition is as good as it needs to be.