1. Not Having A Plan
Your primary objective should influence the amount you do, as well as the the intensity and the type (cardio, resistance, stretching) of every workout. Pick a goal such as losing 10 pounds, running a 5K, or improving your endurance and research proven plans. This is a great way to optimize your workout and stay focused!
2. The All-Or-Nothing Approach
Research shows that just ten minutes of exercise can provide important health benefits. A ten minute workout is better than a 0 minute workout!
3. Skipping The Warm Up
Taking 5-10 minutes to gradually increase your body temperature and heart rate decreases your risk of injury since working cold, stiff muscles can lead to sprains and tears. Warming up also increases circulation and improves range of motion.
4. Not Switching Up Your Routine
Once your strength and stamina improve, it's time to upgrade your routine. The same workout week after week will lose its effectiveness and may lead to injury or burnout, as well as becoming incredibly boring. To switch up your routine, you do not need to spend more time at the gym. Simply try to manage your time differently and more efficiently. This is why interval training has become so popular!
5. Unbalanced Training
Most people focus only on certain muscles (such as the abdominals or biceps), but it's important to work your whole body and core.
6. Rapid Progression
Exercising too hard and too often, or increasing intensity too quickly, can result in injury and/or setback.
7. Ignoring Heavy Weights
It can be intimidating, but you aren't gaining anything from avoiding heavy weights. You have two types of muscle fibers: slow and fast. If you don't use the heavier weights, you neglect the fast fibers, which are important for moving quickly, lifting heavy objects and for spine and hip stability. Ladies, if you're worried that you'll bulk up, don't be. Women cannot add much size to their muscles due to low concentrations of testosterone.
8. Not Protecting Your Bones
It’s important to do weight-bearing exercises to help protect your bones. While treadmill walking is sufficient to keep the spinal bones strong, your hip bones need more loading. Remember the terms "steep," or "step." Either increase the steepness (incline) on the treadmill or attempt stepping exercises.
9. Incorrect Machine Set-Up
Exercise equipment is adjustable. It's important that you set it up to fit you correctly before you use it. Using poorly adjusted equipment could lead to injury and/or setback. If you're unsure about proper set up ask a staff person at your local gym or fitness store.
10. Always Running At A Steady Pace
Again, we’re back to interval training. It teaches your muscles to burn energy more efficiently so you can go faster. Try starting out with a half or one-mile warm-up, then doing four to six rounds of running faster than your regular pace for a quarter mile and then switching to a slower pace for the next quarter mile. Strive to gradually lengthen the faster-paced intervals, but be careful not to progress too rapidly. Limit these interval runs to a few times a week to help avoid injury.