Rehan Riaz Merchant identified the 15 Common exercise mistakes which beginners do and the guidance to fix them on time. It is very important for beginners to avoid exercise mistakes at the very start and make your workout enjoyable, rewarding, and more productive. Below are the very common exercise mistakes that every beginner has to consider and try to avoid at the very start.
1. Exercise without setting a Goals
Many of the beginners do start exercise without setting up a
goal, this is the biggest mistake normally beginners do. Planning is the most important
component to achieving something and setting up goals is more important to keep
your motivation high. American Council on Exercise found, “many people who drop
out of their exercise routine never set clear, realistic goals or even had any
goals in mind at all”. It is important to measure your progress by setting up
short and long-term goals.
For example: if you set a long-term goal to lose 30 pounds, you have to set short-term goals which will help you to keep motivated and keep your focus to achieve the long-term goals. The short-term goals are normally achievable and give you the feel to achieve long-term goals. Rehan Riaz Merchant on the Seven Essential Nutrients that Sustain Human Life
2. Starting exercise without Warm-up
Warm-up is as important as the exercise for your body, starting exercise without a proper warm-up is the biggest mistake beginners do. It may cause very serious problems for beginners, so it is very necessary for them to start exercise after warm-up. By warming up, you are relaxing your joints, increasing your blood flow, and making body temperature to the level where you can do strong exercise. So it is advised to warm up before exercise before properly starting proper exercise and the best warm-up exercise is foam rolling.
3. Focus on the only one exercise
Focusing more on one exercise is another mistake that beginners commonly do. As per the National Institute of Health, physical movement helps to develop strength, build stamina, flexibility, and balance in your body. All of this happened once you do the exercises which involve the whole of your body. Some exercise gives you only 1 or 2 benefits or focuses only on the selected part of the body. So it is important for beginners to work on the different exercises, which help you to build your strength, stamina, flexibility, and balance in your body.
4. Skipping Strength Training
Building muscles is one part of the exercise the other thing which most beginners avoid or ignore is strength training. Strength training helps and maintains your bone density.
5. Missing the Stretch
Stretching before and after exercise is very important because it improves your blood flow and also helps you to repair tired muscles. The starching also helps to prevent delayed onset muscle soreness and relieve pain.
6. Not taking Professional Guidance
Doing exercise without knowledge is not good for your health or body and most beginners repeatedly do this. It is important to take guidance from the professional trainers, they will help you to avoid fitness problems and perform exercises properly with set goals and motivation.
7. Overtraining or trying to progress fast
Overtraining or achieving results so fast is another common mistake from beginners. Most of the starters mistakenly do this because of their excitement but they forget to know that this may cause some problems for them. It is advised to adopt things slowly, so your body and mind can accept them. A consistent exercise routine normally helps you more than focusing on hard or long workouts.
8. Not eating with planning
9. Not drinking water
Dehydration can cause serious problems for beginners, so it is advised to keep a water bottle along with you and drink water as much as possible, before, during exercise, and after a workout.
10. Not taking a deep breathe
Your muscles get oxygen from a deep breath. It is important to take a deep breath during your workout. If you are unable to catch your breath, revisit your form and slow down.
11. Not doing according to book
Improper form is very common for beginners, this leads to serious injuries. Secondly, improper workouts keep you away from your set goals. Doing an exercise incorrectly will produce nothing for your rather pain. Again you need a professional trainer, who guides you about the right form and correct way of doing exercise.
12. Not consistent with a workout
Consistency is a baseline for exercise, the intensity of your workout never matters. A harder or longer workout without any routine will only increase the chances of injuries. It is advised to exercise more often for a shorter duration rather than be inconsistent or work hard.
13. Taking too much rest in between exercise sets
Taking long rest in between the sets is nothing more than a waste of time. Do your exercise with the composition of a different set of exercises that are interrelated or fix your rest period for 20 to 30 seconds.
14. Not wearing workout clothes
Wearing uncomfortable or not suitable attire also affects your performance. You don’t need to spend a lot of money on your workout clothes. It is as simple as you like, you just need to be judgmental. Loose and comfortable clothes are best suitable for workouts.
15. Avoiding Recovery Time
Recovery time for the muscles is very important which most beginners
ignored. It is important to give your body time to recover your muscles and get
back to your full energy. Remember, each workout has its own length of time.
Every beginner is bound to make a few workout mistakes but
it is important for you to take time, understand your body, give time to your
body, and the best thing to do is to get proper advice from professional
trainers. You wanted to invest most in your fitness but some mistakes lead to
injuries. So remember, if you want to get the best out of workouts, set your
goals by planning and consistent. Do not push hard to achieve the maximum in
minimum time. Rehan Riaz Merchant identified the 15 common mistakes for the
beginners, so they can consider them and try to avoid them.
