Article_Common

Avoid Common Exercise Pitfalls

By Diana Rini, CPT

Exercise has numerous benefits. Unfortunately, common mistakes may prevent many well-intentioned,
but frustrated exercisers from realizing their goals. Mistakes can lead to injuries, or at the very least, be
counter-productive to fitness goals. Avoid some of the following common mistakes to have a better chance
of seeing the results you desire from your fitness program.

1. Not Consulting a Professional
It’s always advisable to consult with a medical professional before starting an exercise program and to
work with a fitness professional to learn proper technique and avoid injuries.

2. Skipping warm-up.
Not warming up before you exercise can limit muscle function and increase the risk of injury. Take 5-10
minutes walk in place, jog, or ride a bike so the muscles can adjust to the extra demands of exercise.

3. Skipping cool-down
Too often people head straight to the locker room after their last repetition and neglect to cool down.
However, this is a very important part of the exercise process. Cooling down will return the body to pre-
exercise conditions and reduce muscle soreness. Take the time to lower your heart rate through walking
at a slower pace for 5-10 minutes and stretch. Stretching improves flexibility and prepares the body for the
next workout.

4. Trying To Spot Reduce
People who want six pack abs or try to get rid of fat in their arms think the solution is increased exercise for
that body part. You can’t spot reduce! To reach your goals, you need a balanced program of cardiovascular
exercise, resistance training, and a proper diet. As you decrease your overall body fat, your problem areas
will improve.

5. No variety
One of the main reasons people plateau is because they do not change their routine. By always doing the
same workout, your muscles quickly adapt and are no longer stimulated. Mix things up by trying new
exercises or switching the exercise order. Experiment with barbells, dumbbells, machines, or body
resistance (think push-up). If you don't change your program from time to time you, and your muscles, will
soon become bored.

6. Overtraining
Exercising too frequently, using too much intensity, or not scheduling rest times are all signs of
overtraining. Overtraining can lead to burnout, injury, or abandoning exercise altogether. Muscles need at
least 24-48 hours between weight training sessions to heal from the stress placed upon them. Realize
the importance of balance and that more is not always better.

7. Undertraining
While it's true that you don't want to overdo it, don’t go the other way, either. Sitting on an exercise bike
without pedaling won’t burn many calories. Either will socializing. You need to exercise in the proper
training zone for cardiovascular training and use enough intensity to cause muscle fatigue for weight
training. It’s great to enjoy your exercise time but make sure that the focus remains on physical activity.

8. Not drinking enough water
Only camels can go without water. For the rest of us it is a necessity! This cannot be stated enough
times. At a minimum, drinking at least 64 ounces of water on a daily basis is important, and even more so
when you exercise. Increase intake when exercising in hot, humid conditions.

9. Improper Form
Do you support your weight on the side rails of the treadmill? Without using proper form, exercise can be
ineffective. Similarly, rushing through a set with no form, rhyme or reason will serve no purpose other than
increasing risk of an injury. Lifting too fast uses momentum and does not exercise muscles fully. Slow
down and concentrate on form to get maximum results. Use a count of two seconds up and two seconds
down. Also, holding your breath can increase blood pressure. Try to breathe normally through the exercise.

10. Eating Too Much
If you are trying to watch your calorie intake watch out for meal replacement items that advertise high
energy, which usually means high calorie – the last thing someone who is trying to reduce weight needs.
Unless you’re working out for longer than 90 minutes, energy bars and sports drinks during moderate
workouts is really not necessary. A healthy, well-balanced meal plan and plenty of water are sufficient to
meet most exerciser's needs.

11. Eating Too Little
No, this is not a typo! Not eating enough can be as detrimental as eating too much. When the body is not
fed consistently, it goes into a starvation mode. Five to six smaller meals evenly spaced throughout the day
helps keep the metabolism running smoothly.

12. No Goals or Unrealistic Goals
Despite what many advertisers would like you to believe, it’s unrealistic to think you can lose 30 pounds in
30 days. It’s good to set goals but be sure they aren’t too aggressive and realize it’s okay to periodically
redefine them.

13. Improper Weights
Lifting weights that are too heavy can lead to improper form and injury. Similarly, weights that are too light
can be ineffective. The objective of weight training is to challenge the muscle. The weight should be heavy
enough to cause the muscle fatigue in 8-15 repetitions. In general, if you can’t lift the weight at least 8
times with good form it’s too heavy; if you've done 15 repetitions and can do several more it’s too light.

14. Too Much, Too Soon
Many new enthusiast start by exercising too frequently or too difficult for their fitness level. Your body needs
time to adapt. Be sure to start with an exercise plan that takes your current fitness regimen (or lack of) into
account. Gradually work up to 30 minutes of walking or alternate running with walking.   In the beginning,
it's better to end your workouts feeling as if you could do more than to end feeling really tired.

An exercise program has numerous health and fitness benefits. By avoiding some common mistakes
you'll realize your goals sooner and remain injury free!