Engaging in a workout regimen (no matter how simple) is one of the best things you can do for your health, irrespective of age or weight. While it offers numerous benefits for your current and future state of health, thousands of people get injured every year as a result of making one or more mistakes in their workout routine. Not getting proper guidance can increase your risk of injuries during your session.
Here are some of the most common workout mistakes to avoid when exercising:
1.Skipping your warm-up routine
Some people are too excited to jump right into their workout routines without warming up. Starting a workout cold is one of the worst mistakes you can do.
Warming up before working out is important and does not need to be extensive. Light movements lubricate joints and elongate muscles, tendons, and ligaments. It also helps prepare the body for a rigorous exercise by gradually increasing your heart rate and blood flow to your joints and muscles and targeting specific areas you want to workout. Skipping warm-up increases your risk of potential injuries, such as muscle strains and pulls.
2.Training beyond your capacity
Many people try to force themselves to lift more weight than they can. To avoid injury, choose weights that suit your capacity; otherwise, you will end up injuring your muscle tissues.
If your goal is to lift heavier weights, slowly work your way. Do not be conscious about what others think or say — just be sure that you are confident about what you can do.
3.Too Many Repetitions
Bulking up means working harder to burn extra calories and build more muscles. However, keep in mind that working hard is NOT the same as overworking yourself. Many people think that doing more than a dozen repetitions while strength training can bulk up their muscles fast. WRONG.
Fitness experts recommend doing about 5 exercise repetitions during your strength training session. It’s better to have a trainer guide you through the process. Trainers can also help you complete repetitions if ever they become tough without pushing you to the limits. If no trainers are available, make sure you have someone experienced to walk you through the process safely.
4.No clear exercise regimen
Going to the gym without a clear workout regimen is a huge mistake. What works for others may not work for you. For instance, if you are pregnant and working out, make sure to know what workout machines to avoid. Consult a fitness instructor to discuss your physical conditions and requirements. Considering all the important factors about your health can help them create a personalized exercise regimen that suits your health and fitness goals.
5.Exercising when sick or injured
When you are sick or injured, you are expected to rest in your home, not working out in the gym. When you feel sick, you need to get enough amount of rest to help you recover. Never use your energy to build your muscles tissues as it can worsen your health. Take this time to stay home and rest.
6.Not getting enough rest before the next workout
The muscles in your body require about 24 to 48 hours of rest to recover after a workout. However, the duration of hours depends on the type and intensity of the workout, as well as your diet.
Taking enough rest promotes the natural recovery of the muscles. While working out stimulates muscle growth, it can only take place if you get sufficient rest after a workout session.
7.Not resting between sets
Strength training can get your muscles pumped up. However, it is essential to take at least 2 to 3 minutes to allow muscles to rest and heal. This will help you perform the next sets more effectively. Failure to rest could mean increasing your risk of muscle tears, preventing you from getting the most out of your workout session.
When you work out, you sweat, causing you to lose water and electrolytes (sodium and potassium). Without enough fluid in your body, lactic acid can build up in your muscles, which leads to muscle cramps. Drinking enough fluid during your workout session helps cushion your joints and stabilize heart rate and blood flow.
Depriving yourself of food
Working out and a proper diet go hand in hand if you want to achieve your desired body shape safely. However, your weight loss plan does not include depriving yourself of food. Many people worry too much about the amount of food they eat while working out.
If you want to tone your ab muscles, simply know the foods to avoid for an ab workout. Keep in mind that eating the right food can help build muscle and give you the energy you need to perform effectively. Simply make sure to follow your prescribed diet and you are on your way to a healthier and stronger body.
Instead of building muscles and strengthening your core, exercising with the wrong form can put you at risk for back and shoulder injury.
When working out, you need to keep your neck aligned with your spine. Many people tend to crank up their neck to see their form in the mirror, without realizing that this puts too much pressure on their cervical spine. Poor workout posture can often cause a pinched nerve, which eventually results in spinal disc problems.
Changing shoe specifications abruptly
Getting a new pair of workout shoes is not a problem; however, changing its specification without changing your workout regimen can cause problems. How your feet hit the ground influences the way your body moves and how your muscles work. Any abrupt change can potentially result in tendinopathy.
Before you start working out, know your shoe specifications, especially the drop of the shoe (the difference in height from the heel to toe).
See results from your workout routine without putting yourself at risk of injuries. However, it is important to be careful when working out by avoiding these common workout mistakes. Keep in mind that it only takes one wrong move to injure yourself and put you out of the gym for months.
In case of an injury, consult a licensed physiotherapist in North York at Oriole Physiotherapy & Rehabilitation Centre. Our team of professionals uses the latest physiotherapy treatments to help you regain your strength and mobility. Let our therapist evaluate your current health state so that we can provide you with personalized and cutting-edge care possible. Call us today at (416) 221-0772 to book an appointment.