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Avoid
Common Fitness Pitfalls
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by: Lynn
Bode
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While
exercising isn’t complicated, it’s very easy
to make mistakes. Often times the mistakes are
made because of lack of proper technique training
or simply due to rushing to get the workout
completed. Regardless of the reason for the
mistakes, they can lead to injuries or at the very
least be counter-productive to your fitness goals.
Of course it’s important to know specifically
what to do to be successful at meeting your health
and fitness goals but it is also crucial to
understand what not to do. So take note of the
following common mistakes and how to avoid them.
These tips will help ensure your workout time is
effective and help prevent injuries.
Too Much, Too Soon
Many new exercisers try to lose weight or tone up
too quickly, by exercising too frequently or
trying exercise programs that are too difficult
for their fitness level. Be sure to start with an
exercise plan that takes your current fitness
regimen (or lack of) into account.
Pie In The Sky Goals
Despite what many advertisers would like you to
believe, it’s unrealistic to think you can lose
30 pounds in 30 days or that you can have
Hollywood abs simply by doing 10 minutes of
crunches a day. It’s good to set goals but be
sure they aren’t too aggressive and realize
it’s okay to periodically re-define them.
Ignoring Expert Advice
It’s always advisable to consult your physician
before starting an exercise program. Working with
a fitness professional is also a good idea so you
can learn proper technique, the latest fitness
information and learn how to avoid injuries.
Over-Exercising
If you start to feel overwhelmed, neglect
important daily activities in order to workout or
repeatedly get injured, then it might be due to
exercising too frequently. Realize the importance
of balance and that more is not always better.
Consider reducing the frequency of your workouts
or the intensity of some of them and periodically
resting for a few days or a week.
Improper Breathing
Sure, breathing is an involuntary bodily function;
something that most individuals tend to ignore.
But, breathing correctly during fitness sessions
is very important. Incorrect breathing can lead to
lack of oxygen and even faintness. When working
out ensure that you don’t breathe too shallowly
and try to breathe through the nose and out the
mouth.
Selecting The Wrong Size
Choosing the proper weight size when strength
training is trickier then it sounds. Lifting
weights that are too heavy for you can lead to
improper form and ultimately to injuries. Use
weights that are too light and the exercise
session can be ineffective. If possible consult a
fitness trainer to determine the correct amount of
weight for your size, strength and goals. A
trainer can also help you develop a plan for
safely progressing forward on weight sizes.
Not Staying Hydrated
Drinking enough water on a daily basis is
important. When you exercise you need to consume
even more water. You should drink 16 ounces for
every hour of exercise you complete. Plus you
should try to consume 1-2 cups of water about 30
minutes before you begin working out.
Eating Too Little
No, that’s 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. Just be sure to control portion
size.
Hanging Out Instead Of Working Out
Just showing up at the gym is not going to help
you get more fit. Socializing while leaning on a
weight machine won’t build muscles. It’s
important to enjoy your exercise time but make
sure that the focus remains on physical activity.
Fixating On The Scale
If you think the scale doesn’t lie, consider
this. Many professional athletes would be
considered obese based on their weight alone. Look
at the bigger and more relevant picture. Monitor
your body fat percentage, if possible. Otherwise
track measurements. Also don’t underestimate the
importance of improved physical and mental
well-being.
About the author:
About the author: Lynn Bode is a certified
personal trainer specializing in Internet-based
fitness programs. She founded Workouts For You,
which provides affordable online exercise programs
that are custom designed for each individual.
Visit: http://www.workoutsforyou.comfor
a free sample workout and to sign-up for their
monthly fitness newsletter.
Fitness professionals, visit: http://www.trainerforce.com
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