Mistakes When Working Out

Going to the gym is one of the best ways to stay in shape. You can take an exercise class, use the cardio equipment, lift weights, swim, even shoot some hoops! But it is also easy to waste time, and if you are not careful, you can even hurt yourself.

By avoiding the three most common gym mistakes, you can drastically improve your results and make your workouts more enjoyable.

Mistake #1: No warm-up or cool-down

Jumping into your workout routine without a proper warm-up or finishing without a proper cool-down is a surefire way to set yourself up for acute injuries during the workout or chronic injuries over time.

The best warm-up is to simply do an easier version of whatever your full workout is going to be. For example, if you are going for a run on the treadmill, start first by walking, then jogging and then move into your full running pace. Or, if you are doing a strength-training workout, do your first set of each exercise with lighter weights, do your second set with heavier weights and your third set with your heaviest weights for that exercise.

Your body responds best (and you reduce your risk of injury) when you build intensity slowly rather than quickly. So always leave yourself a few extra moments for warming up.

The best cool-down involves moving from higher-intensity exercise to lower-intensity exercise. But it also includes doing stretches for the muscles that you used during the workout, and also stretching muscles that are tight or shortened during the day. For example, if you just did an elliptical workout, it is a good idea to stretch your leg muscles (quads, hamstrings and glutes), but it is also a good idea to do stretches for your chest (which can help correct posture issues from sitting at a desk all day) and some gentle trunk twists (to increase oxygen supply to your back and spine).

The goal of your cool-down is to give your working and tighter, shorter muscles an opportunity to “release.”

Mistake #2: Poor technique

Doing an exercise too quickly or executing a move with sloppy form can increase your risk of injury. And an injury can interrupt your workout program, and make it difficult to be consistent and get results.

Remember to do your exercises slowly and with good form. If you are not sure how to do an exercise, ask a trainer or follow the instructions that are usually located directly on the machine. If you are new to an exercise class, show up early and ask the instructor to show you the tougher moves before class starts so you know how to do them properly.

If you can’t find instructions or get assistance, skip the exercise and do an exercise that is more familiar to you. When doing any new exercise or movement, take your time and do it extra slow as this will reduce your risk of injury if your technique is not perfect.

Mistake #3: Skipping muscles or movements

Most of us tend to work muscle groups that are problem areas or important to us.  For example, many women place an extra focus on their legs, buns and thighs, and many men place more focus on their chest and arms. And everyone wants flat, tight abs!

It is OK to place an emphasis on the muscle groups that are extra important to you, but it is critical to provide your body with a balanced workout to avoid short- and long-term injuries.

For example, if you are interested in tightening and toning your upper body, it is alright to do fewer lower-body exercises, but don’t skip them completely. We have all seen someone with a huge upper body, but small, skinny legs. Yet it is important to have strong legs to support a larger upper-body frame.

Or maybe you really want to strengthen your lower body. While it is OK to do fewer upper-body exercises, don’t leave them out completely. A strong, balanced upper body can help make a less-toned lower body look smaller and better proportioned. Plus, everyone wants good posture, and less back trouble, and upper body exercises can help with both of those.

This rule also applies to cardio exercise as well. You may love the stair-stepper, but it is important to try other machines occasionally. Doing the same cardio activity over and over can create many imbalances in your body that can ultimately increase your risk of injury. So, every couple of workouts, try a new machine, even if you have to make the workout shorter. This type of cross-training also helps reduce your risk of burnout or boredom.