Common Mistakes In Gym Workouts

Common Mistakes In Gym Workouts

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We've all been there and seen it.  People doing heaven knows what on a piece of fitness equipment. While they're embarrassing and sometimes downright cringe-worthy, what's even more dangerous than all-out blunders are the subtle gym mistakes that put people at risk of injury or impede their goals.

Mistakes Commonly Made In Workouts

  1. Not Warming-up - This is a very essential step before starting a work out in the gym. The proper warm-up prepares your body for the upcoming workout and your blood flow to your muscles get increased which in turn helps you to lift more. 

  2. Expecting  Results Overnight- Yes everyone wants results to come fast but they don’t come overnight. With each day of hard work, you are actually getting closer and closer to your dream body.

  3. Ego LiftingThis is a very common mistake people make in the gym and they didn’t even realize. Building muscles do not come by just lifting heavy weights but doing the exercise correctly too. Always follow a progressive path in building muscles.  This takes time and patience.

  4. Incorrect Technique - This targets the wrong muscles and reinforces poor movement patterns. If you aren't quite sure how to do an exercise, ask someone who knows. Don't be afraid to approach a trainer—you might spare yourself an injury.

  5. Lack Of Proper Rest - Rest is also very important in building your muscles. When exercising, muscle fibers get broken and with rest, they heal and become more strong than before.

  6. Diet The area which most people ignore, they will do proper exercise in the gym but don't follow the proper diet, letting their hard work go in vain. Diet plays an important role in muscle building and one must prepare a diet which is according to the type of training being performed.

  7. Repetition Of The Same Workout - When new to training, three sets of 10-12 reps will yield results. Eventually,  you'll need to either add more weight or additional sets and reps to continue progressing.

  8. Too Much Too Soon - The excitement of starting a new workout program can lead to overdoing it, such as immediately exercising every day or lifting too much weight without working up to it gradually.

  9. Not Seeking Professional Evaluation - In addition to getting medical clearance and a complete physical before starting an exercise program, it’s a good idea to also find a certified and experienced trainer to determine what you should and should not be doing.

Tips For Safe Workouts

  1. Be aware of your body. Think about how the particular exercise is making you feel. If something doesn’t feel right, stop immediately and seek advice.

  2. Warm up and cool down. Try slow stretches and go through the motions of your sport or activity before starting. Cool down with slow stretching.

  3. Pace yourself. Have at least one recovery day each week to rest. If you are experiencing pain, rest until the pain has gone.

  4. Mix it up. Try other sports and exercises to reduce the risk of overtraining.

  5. Stay hydrated. You can lose around one and a half liters of fluid for every hour of exercise; so drink water before, during and after a session.

  6. Do it right. Try to get the technique right from the beginning, to ensure you are using your muscles correctly.

  7. Check your gear. Make sure your shoes and equipment fit properly and are right for the activity. Look after your equipment and check it regularly for safety.

The Takeaway

Exercising regularly has wide-ranging benefits. It's easy to fall prey to mistakes in the gym. Be aware of common mistakes to remain healthy and injury-free. Exercising safely is about using common sense, understanding of basic techniques and listening to your body. If it’s safe and painless, you’re more likely to stick to it!

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