Fitness and exercise: 10 practice mistakes to avoid
If your goal is to lose weight, regular exercise should be part of your daily routine. But, like everything in life, we are doing the right thing, not the ones.
The fact that you are reading this article shows that you are one of those people who are right to exercise or want to be.
So, to help you make the most of your workout routine, we’ve compiled a list of the top 10 exercise mistakes we see every day.
If you want to achieve your weight loss goals and achieve your ideal weight, learn from these mistakes, so take advantage of your exercise and achieve your long-term weight loss goals.
Error 1 – failure to plan
Most of us hear the saying, “the plan fails, the plan fails.” This is true in life, as in exercise.
Exercise without exercise is like flying blind. If you can’t see where you’re going, then at the end of your trip, you won’t be where you want to go.
A good exercise program considering your fitness and weight loss goals, you are currently associated with that goal, your experience level and other factors, such as how much time you have, and any injury or illness need to work around.
If you are not sure what to do after reading the article, we recommend that you ask qualified personal trainers or fitness instructors to help you design personalized strength and aerobic training programs for you.
Error 2 – no exercise variety
I hate to use platitudes, especially for two consecutive! But this one says it all. Change is the spice of life.
If exercise is part of your daily life, you want to make sure you enjoy it. Why not? If you’re just looking for them, there are a lot of great ways to be active and burn all the calories you need.
In addition to helping you avoid boredom, increasing diversity for your exercise program can actually help you lose weight and become healthier.
? Simply put, if we continue to do the same exercise with the same intensity, then our bodies become accustomed to our routines and stop responding. Muscles become stronger only when they need to adapt. By changing the order of practice and practice, you’ll keep your body guessing and force it to react and adapt.
The exercise variety also promotes muscle balance and ensures that some muscles don’t overdevelop and other muscles are not developed.
Error 3 – no stretch
Stretching is one of the most important aspects of any training program, but the frequency of it being ignored is staggering.
In addition, stretching can help you:
Reduce pain and discomfort (ongoing and post-workout).
Correct the muscle imbalance.
Exercise is effective and efficient.
By doing all of these things, stretching has a direct impact on your long-term ability to burn calories and lose weight.
Plus, stretching generally makes you feel better, just like a massage.
Ideally, exercise your major muscles as much as possible before and after you finish your workout routine and the muscles you’re going to use in training. Remember to warm up a little before exercising.
Error 4 – no warm-up and calm
Many people like to stretch and give up the importance of exercising and cooling.
I suspect that for most people, they think these activities are a waste of time and valuable overall exercise time. This is not surprising in the busy lives we lead today, but it is not true simply because it is understandable.
Warming up and cooling have a number of physiological benefits, but colloquially, warming up helps:
Prepare your body for the activity and intensity that preceded it. Your body gets the most out of every workout. Prevent injury. Cool help:
Muscle free from waste (such as lactic acid).
Slowly lower your heart rate.
Prevent a drop in blood pressure that causes dizziness or fainting.
Recirculate the blood of the working muscles to other parts of the body.
Prevents stiffness or soreness after exercise.
Remember, your warm up and calm don’t need to exercise alone in your workout. Instead, they can be the same exercise, just practicing at a lower intensity. A good example is walking for 5 minutes or lifting a very light weight for a more intense warm up before jogging.
Error 5 – train with the same intensity
This error usually takes two forms. The training is too low, or the training intensity is too high.
In terms of your weight loss and fitness goals, these are not very ideal, for pretty obvious reasons (low intensity does not minimize the fitness or weight loss, high intensity may lead to excessive use of long-term weight loss can cause damage).
Interestingly, the most common mistake we see in this regard is that training is too high, especially when it comes to aerobic exercise such as jogging or cycling.
The problem most people encounter in these activities is to train at the fastest rate. This is a mistake.
Look at the training schedules of professional runners and cyclists, and you’ll find that most of their annual training is done at a relatively moderate intensity. Of course, these guys and golf players training intensity is very high, but in a certain time, training plan in the main in the weeks before the game, for example, their training time is relatively short.
If you jog, circle, line up or do other types of aerobic exercise in your daily work, make sure that most of your training is in the maximum range of 60-70% and 70-80% of the maximum heart rate area.
Error 6 – misuse of technology
If you don’t use the right technique when exercising, you won’t get the most out of every workout, and you’re recruiting injured people to get you back to your ideal weight and fitness level.
Those who do aerobic exercises are the same as those who do weight training. For example, I forget about cyclists, whose bike seats are too low or riding bikes of varying sizes.
To make sure you perform your exercises correctly:
Do some homework – find out what the right technology is.
Get help from professionals (such as trainers or coaches).
Check your technology regularly to make sure everything is normal.
Error 7 – exercise is not enough
Sometimes three to four times a week isn’t enough to make a big difference in weight or fitness.
If your weight loss and fitness goals are very modest, try exercising every day. In addition to exercise, but also looking for other opportunities to burn calories (also known as occasional exercise), walk or ride a bike to work, for example, choose the farthest from the store parking, or go out walking the dog or play with your kids
Mistakes 8 – don’t have enough rest
The other side of inactivity is too much training and not enough rest.
Rest plays a crucial role in life and exercise, and it is essential to have the right to exercise and rest in both areas.
Common signs of overtraining include:
Not interested in sports.
Proper rest helps us recover from exercise, to ensure that we can get the best effect in the next exercise, and by increasing the muscles and increasing the energy level in the muscle to help work under the strength of the body at a higher level.
It’s also fun to rest after hard work, a good excuse to do something you enjoy (like going to a picnic), and to do a good job.
Error 9 – no weight training
If you’re a woman who’s worried about becoming too heavy, don’t do it. Women don’t usually produce enough testosterone in the body, which is necessary for real big muscles. Does the woman’s muscles not become bulky, but become firm and well-proportioned by weight training, and her correct brain does not resemble a harder, leaner muscle?
Mistake 10 – unrealistic goals
So don’t set unrealistic goals that will eventually stop you from dying on your tracks:
Break down your long-term goals into manageable, short-term goals.
If the goal is longer than expected, don’t give up or be too hard on yourself.
Don’t compare yourself to others and what they have achieved.
Learning to appreciate the intrinsic value of exercise is like giving you more energy, reducing stress and so on.
Don’t give up.
If your goal is to lose weight, regular exercise should be part of your daily routine. But, just like everything in life, those who perform good exercise habits and those who exercise bad exercise habits. Those who are doing the right thing know what to do and how to do it because they have done their homework and learn from other people’s experiences.
We hope that after reading this article, you can move to one of the most common mistakes have a new understanding, and know how to avoid these errors, so that your exercise is safe and effective, and help you achieve your weight loss goals, be a happier, healthier people.