October 3, 2016
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While exercising is good for health it has its own complications too. Often the mistakes are
made because of improper technique training or lack of proper guidance. Regardless of the
reason for the mistakes, they can lead to injuries or at the very least be counter-productive to
your fitness goals.
It’s important to know specifically what to do to be successful for meeting your fitness goals but
it is also crucial to understand what not to do.
So take a note of following common mistakes and how to avoid them. These tips will help
ensure effective work out time and be injury free.
Don’t Rush 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.
Smart 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.
Seek 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-Exertion 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.
Breathing Pattern 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.
Right Weight 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.
Always Hydrate 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
Proper diet 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
Exercising Focus 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 and doing the exercise in the right
1. The benefits of physical activity. Centers for Disease Control and Prevention.
http://www.cdc.gov/physicalactivity/everyone/health/index.html. Accessed July 5, 2011.
2. Armstrong S, et al. Social connectedness, self-esteem, and depression symptomatology among
collegiate athletes versus nonathletes. Journal of American College Health. 2009;57:521.
3. Peterson DM. Overview of the benefits and risks of exercise.
http://www.uptodate.com/home/index.html. Accessed June 6, 2011.
4. American College of Sports Medicine. Position Stand: The recommended quantity and quality of
exercise for developing and maintaining cardiorespiratory and muscular fitness in healthy
adults. Med. Sci. Sports Exerc.22:265-274, 1990
Augustine Joseph is the Clinical Director and Chief Physiotherapist of First Physio Clinic, located at Coimbatore. He
is a graduate from New Zealand and specialized in Musculoskeletal and Sports medicine.