That Won’t Get It Right Or Tight: 14 Most Common Workout Mistakes

May 17, 2013  |  
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Sometimes it’s the little things that can really detract from the success of your workout. If you’ve noticed that you aren’t seeing changes in the mirror or if exercising has become increasingly painful, you are more than likely doing something wrong. Most women don’t even know their making a mistake, which leaves a lot of room for error. Here are 14 of the most common workout mistakes that, luckily, can be easily fixed.

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Wearing the wrong shoes

Depending on the type of exercise you are doing, you will want to wear a specific type of shoe. For example, if you plan to do a lot of cardio exercise, such as running outside or using the elliptical, you want to make sure you are wearing running shoes, which are supportive for your foot. On the other hand, if you are lifting heavy weights, you want to make sure that you are wearing shoes without a lot of cushion. You want shoes that have a flat and semi-hard sole.

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Not stretching

Have you ever pulled a muscle or felt really sore after working out, or even the day after? This is more than likely because you did not stretch. Stretching is an important part of warming up your muscles before doing more vigorous exercise. Doing a variety of stretches helps to warm up the muscles as well make your body more limber and flexible. So, before you exercise, touch your toes, do neck rolls, and stretch as much as possible.

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Exercising too much

You really want to lose 10lbs ASAP, so you’re running for an hour, lifting weights, and then going for a walk later on in the day. Even if you are really focused on your goal, there comes a time when you are exercising way too much. It’s ideal to exercise no more than an hour and a half each day, and even then that is pushing it. Exercising too much leaves you vulnerable to injury as well as exhaustion.

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Exercising too little

On the opposite side of things, some people exercise too little. Putting in 15 minutes a day of not-so-vigorous exercise isn’t going to do much, and you won’t reach your goal as quickly as you want. Even if you dread exercising some days, do it anyway. Focus on exercising for at least 30 minutes six days a week. Otherwise you may not be doing enough to reach your fitness and health goals.

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Not drinking enough water

Hydration, hydration, hydration! Throughout the day before you workout, sip on water as much as possible. Coffee and tea count as well, but it’s always best to drink water in it’s natural form. Add flavors to your water if you’re slacking. Try to hit a goal of eight glasses a day, but the more the better. You’ll also want to drink water while you exercise as well as afterwards, so that you can replenish any water you’ve lost by sweating.

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Keeping the same routine

Day after day you hit up the gym to run on the treadmill for 30 minutes at the same pace and same incline. Keeping the same routine for a few weeks at a time is fine, but keeping the same routine forever isn’t ideal, especially if you have a goal to meet or changes you want to see. It’s best to change up your routine often, even if it’s the simplest change such as running faster on the treadmill.

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Using nothing but machines

Machines definitely have their place when it comes to working out and even though exercise machines are what you will most commonly find in the gym, it doesn’t mean you have to use them day in and day out. When it’s nice outside, ditch the treadmill and go for a run around your local community. Instead of using weight machines, try using free weights or even doing body weight exercises.

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Using improper techniques

This is especially true when it comes to lifting weights. Using improper techniques and forms can lead to all sorts of injuries. If you are doing a new lift or exercise that you’ve never done before, be sure to ask for help with the proper form. You may want to consider having a spotter at the gym or talking with a personal trainer to make sure your form is right so that you don’t injure yourself in the future.

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Eating improperly

Eating a well-balanced diet full of healthy foods is crucial if you are working out. By not eating enough protein, carbohydrates, fats, and important minerals, you may feel sluggish, tired, and sore. When you are not eating a proper diet, your body isn’t able to heal after exercising. Make sure that you are eating enough food each day for the amount of physical activity you are doing. Otherwise you may negatively impact your metabolism.

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Only doing cardio

Cardio exercises, such as running, jogging, and using the elliptical all have their place in the fitness world. Cardio helps to build your cardiovascular strength and burns plenty of calories. However, doing just cardio won’t provide you with the best results. Try adding in strength training to your weekly routine and your body will look toner and leaner than ever before, especially as you start to lose fat and gain a little bit of muscle.

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Warming up improperly

Aside from stretching, warming up should be pretty dynamic. Static stretching and other static warm-up exercises aren’t always the best for completely warming and preparing the body. To warm up the right way, stretch, and then do dynamic warm-ups such as jumping jacks, jump rope, jogging in place, and so on. Dynamic exercises allow the blood to flow throughout your body a lot quicker, so by the time you’re ready to work out, your body is ready.

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Not getting enough rest

Though sleep and working out are on the opposite sides of the spectrum, the two of them go hand-in-hand. You’ll probably notice that the more you exercise, the better you sleep at night. At the same time, it’s important that you are getting enough sleep to allow your body enough time to rest and refuel. Not getting enough sleep will make your workouts a lot less intense.

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Not pushing yourself

To lose weight and to continue growing in your fitness abilities, you’ll need to push yourself to work harder each and every day. Doing the same exercises at the same pace and same weight will definitely hinder your progress. Even if you don’t feel like you can advance, do your best to push yourself as much as possible.

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Only doing steady-state exercises

One of the big keys to burning a lot of calories is by getting your heart pumping as fast as possible. Steady-state exercises aren’t ideal for getting the maximum calorie burn. Instead of jogging for a mile, try jogging for a half a mile, sprinting, and then going back to jogging; rinse and repeat. This allows your heart to pump at a variety of speeds, therefore increasing your calorie burn.

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  • Shay n Scrappy 4 ever! Lmao

    Thanks

  • kidrebelny

    These are good tips however stretching before you work out is a big no no because it increases your chances of injury 10 fold. Static stretching is good to do after a workout like bending over and touching your feet but doing a dynamic workout like warming up your muscles doing high knee lifts or jumping jacks helps prevent injury. I lost 70 pounds working out to Turbo Jam/ Turbo Fire and Chalean Extreme. Chalean the instructor is the best and motivates you to push yourself she has good dynamic warmup

    • Charla

      I agree about the stretching before a workout. I do mobility warm ups, instead.

  • SheBe

    Love it! I’m glad the static stretching as a warm up was cleared up later. I find them more effective as a cool down personally.

  • KJ23

    This was a great list!