6 Common Exercise Mistakes:-
- Here are 6 Basic Mistakes that we should avoid doing in our regular life to make our Workout Routines more efficient…..
From next time onward try to keep a track so that you don't repeat doing the same....and make your workout routines more effective and powerful....
Warm Up and Mobility are most important in starting and ending a Workout Session. (Example:- A Light jogging can also be an excellent warm-up prior to workouts)
Not doing a warm-up:-
- Warm up is very important step to start off with an exercise. It prepares the body and the mind for the upcoming physical activity. It improves the flexibility of the joints and the muscles, raises the body temperature and increases the blood flow into the muscle. It is very difficult to suddenly start off a shoulder press or deadlift exercise or start off with an HIIT program. This leads to major injuries and a sudden shock to the body and its muscles. Warm up program relaxes the body and prepares a person both physically and mentally it to start a particular exercise.
A Light jogging can also be an excellent warm-up prior to workouts)
Ignoring Mobility Practice:-
Mobility exercises are the most important part to complete a workout routine. Initially it may seem irrelevant and boring, but gradually one gets to know about its need. It brings fluidity in the movements of the body parts and relaxes the muscles before and after a workout session. Mobility is the ability to move the joints freely and smoothly with the surrounding tissues.
Short mobility workout should be added with multiple exercises before any doing any workout. Most important is doing them regularly so that you maintain and improve that mobility.
Sometimes it is necessary to take expert advise and therapy for proper muscle relaxation and recovery from existing pain, tightness and discomfort.
Working Out with existing pain:-
- The excitement to achieve a certain goal can often lead us to push our limits and end up in unwanted situation. Continuos training may develop pain in the body and the worst practice is to overlook the same. We sometimes don’t pay attention to existing muscle pain in the thought of missing out a workout session. Continuing to workout, even with pain, can lead to serious injury in the later stages.
When the body is indicating a discomfort, it should be immediately treated and mended instead of worsening the injury. Taking a physio session and enough rest ( like taking a week off) will help in the relief of the pain and exercise may be resumed much more effectively. Even a lactic acid build up may cause pain and discomfort and so identifying the actual pain is also a tricky part in this. If the pain sustains and continues, then rest and expert consultation are highly recommended instead of ignorance.
A nutrition-rich diet plan is a basic requirement for a healthy body, improved strength, immunity and muscle build-up.
Misinterpretation of Calorie Intake:-
People often have the misconception of compromising in their calorie intake to get results in quick weight loss.. After a certain point nutrition deficiency takes a higher toll on the body and hinders them from making progress. Eating less and working out more does not yield good results. If one needs to get stronger, he should not be cutting down on calories. Rather a right choice of food and right proportions when planned and taken evenly throughout the day will be more beneficial. Including protein rich food, whole grains, nuts and fruits and vegetables in the diet will ensure that no compromise in nutrition is being made. The overall health, strength and composition of a body is entirely dependent on food. You cannot build muscles, if you dont have the energy and proper diet to do so.
A proper sleeping habit is to be built up for effective repair of torn muscles, reduction of soreness and recovery.
Not giving enough time to recover:-
Taking a time off from regular schedule of exercise is a must. Taking no breaks can be harmful since the body needs a certain recovery time. Exercise is a stress on the body and we dont consider this fact. Extreme levels of workout develop muscle pain, soarness and fatigue which needs proper time off to recover. Never train the same muscle group in back to back sessions and select alternate muscle groups instead to facilitate the repairing process. A good recovery helps in better and effective muscle development. Giving no space for recovery can make a person feel tired and even disturb their sleep cycle and immunity. A regular sleep of 7 to 8 hours along with intermittent day offs in between workouts help in the process of recovery and repair well.
Overdoing too soon:-
It is better to “start with the smallest and practice the simplest”. For a person who has never been physically active, a sudden 5 days workout plan packed with cardio, HIIT and weight trainings may be too much to pull off. He might develop a feeling of running out of it. Instead of escaping, one has to prepare the mind to accept the rountine gradually and imbibe it into his lifestyle. Starting off with doing extra hard workouts should be avoided. Initially the body should be exposed to simple workout sessions, mobility and warm up exercises, simple forms of basic cardio etc and gradually escalated to higher levels of training. In this way, the client will also be able to evaluate the progress he is making and work little harder each day to bring in overall performance improvement.