Workout Mistakes – How To Avoid Common Exercise Mistakes

by bright

There are many workout mistakes that people (most of them inexperienced) can make. Many people, when they start a workout, are put on great deeds. Those are the times when the first injuries also occur because the muscles are not elastic, and the joints are not as mobile as they become in a few minutes of movement.

At least 30 minutes of exercise every day – this is the recommendation we hear frequently, and most of us understand that exercising is essential to a healthy lifestyle. But are we sure we are doing it, right? Several common workout mistakes can cause injury, pain, muscle fever, and make us give up early on this discipline.


Today we view workout as a way to lose weight and tone our muscles, but also as a healthy habit, made in the attempt to prevent certain conditions, such as cardiovascular disease, obesity, and even cancer. The fact is, working out makes us happy by releasing endorphins, so the movement should be regarded as a pleasure, not an obligation. We are mistaken when we think that sport is only “at the gym,” where time does not allow us to attend.

A few tens of minutes of workout a day can be: walking alert to work, or a few exercises done at home, in the kitchen or while waiting for the delicious tart to come out of the oven. I’m not only encouraging you to become friends with exercising, but also to learn how to do it properly, without mistakes. There are several workout mistakes and quite common, that cause injury, pain, muscle fever, and make us give up early.

Below are the most common workout mistakes you can make, and what you can do to fix it:

You’re not doing the warm-up correctly or long enough.

Joints are vital puzzle pieces in the proper functioning of the osteomuscular system. Any workout session, no matter how short it may be, should start with a few slight movements, stretching, and flexing movements that warm the joints throughout the body. You probably remember, from school, that every hour of sports started with a few such exercises, such as gentle running, arm twists, or splits.

You do the wrong warm-up before the cardio exercises.

It is not necessarily a bad thing to sit on a mattress and do a warm-up that consists of stretching the body, but in the case of cardio exercises, it is a waste of time. The best method of warming up is to start with the cardio exercise itself but at a very low intensity. For example, if you are going to run on the treadmill, sit on the machine and use the lightest level for 5-10 minutes, until your body gets used to the movement. Warm up and start raising the pulse.

You exaggerate and force your body.

Accidents often occur for those who have not had sustained physical activity, but who are trying to achieve amazing results in the gym or on the running track. Among the most common problems caused by overloading include muscle strains, tendonitis, bursitis, abdominal pain, and even uterine contractions in women and amenorrhea. Intense physical effort can disrupt the normal functions of the hypothalamus, leading to a lack of menstruation and affecting the kidneys; this effect may increase serum creatinine.

Beginners should always aim for a gradual increase in effort. For those, coaches recommend that the first few months of training to strictly include exercises based on body weight, and only after to use weights and dumbbells. Furthermore, running should start with small distances, at a comfortable pace. Then, only after a few months of moderate training you can get your joints and muscles to resist the effort in a competition of tens of kilometers.

Not supporting the recovery of muscles and joints after effort.

Beginners or not, we must maintain a balance between training and recovery, especially if we train in the gym or at home, with intense exercises for developing muscle mass. Your post-workout diet should be high in protein, vitamins, minerals, and fatty acids. Avoid sugar, which favors the installation of muscle fever.


Usually, at least 25 grams of protein is recommended after a workout, which is necessary for the body to restore muscle tissue. Omega-3 fatty acids help reduce inflammation in the body and prevent muscle fever. Last but not least, vitamins and minerals balance the body after exertion, giving us energy and replacing mineral salts lost through sweating.

In addition to a balanced diet {adapted to the needs of the body after the workout}, we can also use dietary supplements, such as powders rich in high-quality protein and Omega-3 fish oil capsules. There are also substances of natural origin on the market, such as eggshell membrane extract, which supports the normal function of the joint and helps in the recovery process.

Lack of proper hydration and breathing

Hydration should be balanced throughout the effort. Don’t wait until your mouth gets dry, take regular 1-2 minute breaks to drink a few mouthfuls of water. A sudden and increased intake of fluids will promote the sensation of gastric reflux and will prevent specific movements such as bending.

As for breathing, studies show that proper breathing helps us to resist effort better. The breath and expiration must be deep, felt at the level of the diaphragm, and avoid holding your breath. It is advisable to clear the nose before a workout, and adjust the speed or difficulty of the workout if we feel we are out of breath.

You don’t have the right equipment.

Sports equipment does not have to be expensive, but needs to have a decent quality. In particular, the footwear, whose sole should provide adequate support to the spine and the joints of the legs. Poor quality footwear will force the foot to take an incorrect position and will not act as a cushioning upon contact with the ground. It results in joint pain, back pain, and incorrectly performed exercises.

Equally important are the materials from which the sports equipment is made. It is not necessary to avoid synthetic materials if they are made of high-tech fibers, which allow better ventilation to the skin and faster drying. If you do not have this option, then you’ll be good with choosing natural fibers such as cotton. Inferior quality materials do not allow the skin to breathe; it favors its friction, irritation, and even mycosis.

Workout Mistakes

Not doing a regular workout.

Sport should be part of a healthy lifestyle, not a special occasion. If we play games a few times a year, when we go to a football match occasionally, we do not enjoy the same benefits that a regular movement program brings. The World Health Organization recommends a short workout every day, rather than one once a week.

The truth is, it is even easier for us to integrate 30 minutes of workout into our daily program, than 3-4 consecutive hours once a week. Also, a daily regular movement program, even if only for a few minutes, will increase our physical endurance and make us better prepared.

Not choosing the right type of workout for you.

There are many conditions that we can suffer from, and that should be taken into account when we want to workout. If you have cardiovascular disease, a motor dysfunction, have recently suffered a trauma, have osteoporosis, disc herniation, osteoarthritis or arthritis, you should seek the help of a physical therapist or trainer before starting to perform a specific type of sport or workout session.

The list does not end here. For example, patients suffering from hemorrhoids should avoid exercises that put pressure on the lumbar and anal areas, such as genuflections. You will receive indications about the practices you need to avoid or adapt to, and focus on useful movements in managing your condition.

Overeating after training.

It is advisable to eat in the first hour after physical training, but be careful not to overdo it. A study shows that people often underestimate the calories consumed and over-value those burned by physical exercise. To stay in the levels, make sure your post-workout snack will not contain more than 150 calories.

If you find yourself in the most common workout mistakes above, don’t let yourself discouraged. You will notice that many mistakes are linked with others, just like in a puzzle. What you should keep in mind is, in the fitness world, there is always something new to learn, and, with small adjustments that you’ll be willing to make, you will reach the lifestyle and body you really want.


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