Undoubtedly, sports are beneficial. But every work that is not done perfectly may lead to negative consequences. I mean, don’t let things happen without taking the necessary precautions. It is common for sports to improve memory and brain function. and it protects us from chronic diseases, And maintains the agility as it is

Improved sleep, heart health and blood pressure, All this and more, provided that some rules and foundations are maintained to avoid common mistakes during exercise.

Definition of regular physical activity

Regular physical activity is one of the most important things you can do for your health. Being physically active can improve your brain health. and it aids in weight management, and reduces the risk of disease, strengthening bones and muscles, and improve your ability to do daily activities.

Adults who sit less and do any amount of moderate to vigorous physical activity gain some health benefits. Few lifestyle choices have a great impact on your health such as physical activity.

Everyone can experience the health benefits of physical activity. It does not matter age, abilities, race, shape or size.

Regular physical activity is one of the easiest ways to reduce your risk of chronic disease and improve your quality of life. But most people don’t move enough. No matter your age or ability, You can choose to move more for better health. And if pain, a chronic condition or limited movement is preventing you from living a more active lifestyle, A physical therapist can help you overcome barriers to physical activity.

The importance of physical activity:

Among the most important benefits that we get if we exercise without making common mistakes during exercise:

– Improve memory and brain functions (all age groups).

– Protection from many chronic diseases.

– Helps manage weight.

– Lowers blood pressure and improves heart health.

– Improve your sleep quality.

– Reducing feelings of anxiety and depression.

– Fights cancer-related fatigue.

– Reducing joint pain and stiffness.

– Maintain muscle strength and balance.

– Increased lifespan.

Mistakes we make while exercising:

What are the common mistakes during exercise?

1. Not warming up

Warming up before exercise prepares your muscles, heart and lungs for physical activity. It reduces the risk of injury and helps prepare your mind for the exercise ahead. When you warm up properly, The temperature of your muscles and your body in general increases, which increases blood flow. This, in turn, improves blood circulation and muscle flexibility. which can increase range of motion.

All of these factors can enhance speed, strength and endurance. ” Think of it as warming up your car on a freezing cold day. Your car runs more smoothly and efficiently when you give it time to prepare to go from zero to sixty.”

Many people simply start their workout without warming up. Maybe they don’t know that they should prepare their muscles or that their training program doesn’t include it. A common mistake during a workout is to think that experienced people in the gym hit the weights as soon as they come in and to assume they don’t heat up either.

Whether you do cardio or strength training (or both), It is important to warm up your muscles before starting the exercise. That could be ten minutes on the cross-trainer or a few more sets of your first workout at a much lower weight (and higher repetition range).

2. Failing to plan

Whether it is your food, nutrition or fitness sessions, Then you need a plan.

It helps to know exactly what exercises you’ll be doing when you hit the gym so you can actually reach your goals.

Starting a workout without a specific plan for that particular day can lead to a lot of wasted time.

That’s why it’s so important to “set your intention” before you work out and even more important to listen to your body to make the most of your time.

In addition, not allocating time for exercise, And assuming you’re only going to do it at some time of the day, It explains a lot of missed workouts.

So make an exercise plan, one of the tasks in your daily planner, Just as if you had made a doctor’s appointment.

You should do at least three 30-minute exercise sessions per week. or four 20-minute sessions in the gym per week, a maximum of six hours of training, You will need to make a more conscious effort at first.

3. Taking your phone with you when you work out

If you take your phone while working out, You will look at it every so often, so it may affect your concentration. the effectiveness of your workouts and your mood if you have to have your phone close at hand, Put a limit on the number of times you will check it out.

If you’re recording footage of your workouts, Leave it until the end of the exercise so you don’t lose your focus.

4. Exercise on an empty stomach

When you go to the gym for a fitness session with your personal trainer, Or to work out in the gym it is important to get enough fuel.

Depending on the exercise time of the day, It depends on when you ate your last meal. And if your goal is to lose weight and melt fat from your body, Getting the right energy into your system is crucial.

If you don’t eat well, This may result in a negative impact on your workout session, thus hindering your progress.

Avoid training on an empty stomach. Just make sure you time your food correctly. Eat a light meal at least 45 minutes before your workout.

This meal gives you the amount of sugar you need for energy. But eating a meal right before exercise leads to blood going to your stomach to digest the food. Which can compromise oxygen delivery to your muscles during training.

Eating carbs and protein-rich foods (such as whole-wheat crackers, fresh fruit, hard-boiled eggs, or oatmeal) is a great way to get your pre-workout fuel.

Getting your post-workout nutrition is also very important. Crow says: “Exercise sessions put stress on your body, It needs proper fuel in order to recover from this pressure and grow stronger. So skipping food after a workout will only work against you.”

5. Static stretching before exercise

Static stretch refers to a stretch that is held in a hard position for 10 to 30 seconds. For example, Standing leg stretch or hamstring stretch.

Do dynamic stretching instead. Because it helps warm your body up by increasing blood flow and preparing your muscles for physical activity.

An example of a dynamic stretch is a forward lunge with a twist (which warms up the spine, hips, and legs).

Stretching is important and will help in tightening your muscles. It only takes a few minutes and can be done during your time at the gym.

Some people don’t need to work hard to stretch if they’re very mobile. But they will still need to do some exercise, Others will need to stretch at the beginning and end of their workouts to avoid common mistakes during exercise.

You should do some research and talk to an experienced fitness professional about the right stretching technique and program for your body.

6. Overtraining

when you overtrain, You are not giving your body enough time to heal and rejuvenate. This negatively affects your performance and makes your body vulnerable to sports fatigue and injuries. Stokes says: “Growth occurs during rest days when muscle fibers have time to repair and grow stronger.”

This is why scheduling rest and recovery days is essential if you want to improve your performance.

In addition to rest days, Splitting workouts is another great way to improve performance while allowing your muscles to recover properly.

It is recommended to divide the training into groups for each muscle group on certain days and give them rest on the remaining days.

For example, focus on the pushing muscles (such as chest, quads, and shoulders) on Mondays and Thursdays. Then work on toning your muscles (like your back, hamstrings, and biceps) every Tuesday and Friday. Schedule cardio on Saturday.

And take Wednesday and Sunday off to rest and recover.

7. Take plenty of rest days

If you want to lose 2 kilos or more, You need to exercise at least three times a week.

It is preferable that these exercises be in three sessions. for at least 45 minutes, Vary between strength training and some abs or cardio to make your workout session positive for your body and goals.

If you rest three or four days away from your workout, You won’t be able to get your three sessions in a week and you won’t challenge your body enough to ensure you reach your goal.

8. Failure to exercise regularly until the goal is reached

People often bounce from one exercise to another and want to try everything.

It is best to create a proper fitness routine and stick to it because regularity yields the best results. While the first rule is regularity and the second is use the right technique.

Choose a style that is appropriate for your current fitness level and aligns with your fitness goals.

If you are someone who craves more innovation, You can switch additional exercises into new ones or add a “renewal day” to your routine, try something new, Combine different exercises or join a class.

9. Not maintaining body moisture

Water is especially important when you are in the gym. When people work out, they sweat.

If you are not properly hydrated, This may lead to dehydration.

Feeling dehydrated can significantly reduce your performance. When you exercise, your core body temperature rises above normal, which puts stress on your body. Drinking fluids keeps this pressure at bay.

Proper hydration also helps lubricate your joints and reduce inflammation. In addition, fluids also aid in transporting essential nutrients for energy, which in turn makes exercise more effective. It flushes out metabolic waste products that are produced during intense exercise.

You may also suffer from poor condition, reduce your ability to lift heavy weights, Your recovery will be much slower than if you were drinking enough water.

So taking a sports bottle or drinking water bottle with you during your workout is a good idea. drink plenty of water, Eat foods high in water (such as cucumbers, strawberries, tomatoes, oranges, Brussels sprouts, and cantaloupe) and if exercise is particularly grueling, Choose a drink that contains essential electrolytes such as sodium and potassium.

To see if you are getting enough water, It is recommended to monitor the color of urine, should be somewhat revealing, The darker the color in general, The greater the drought.

10. Not monitoring progress

Watch your progress, Focus your attention on avoiding common mistakes in exercise.

Whether it’s monitoring your progress based on papers, or depending on how much weight you’ve been lifting this week or how many exercises you’ve done, It is important to know how far you have come over the past few weeks.

This will greatly help you in motivation and increase your mental health. Also in the future when your fitness coach writes your next program he will be aware of your level of athleticism and what is best for you.

You will find that as you monitor your progress, you become more confident. Try to challenge yourself with different and fun exercises. Not only to ward off boredom but also to challenge your muscles.

11. Not getting enough sleep

If you want to perform your best, Make sure you get at least six to eight hours of sleep. Sleep isn’t just about energizing you. it also facilitates muscle growth and recovery and helps keep the hormones that control hunger in check – so your efforts in the gym aren’t derailed by poor food choices, Getting enough sleep is also essential for a strong immune system, learning and memory. improving mood and almost every other aspect of health, so, Try to close your eyes every night and get enough rest. It’s something worth adjusting your schedule and making sacrifices for as the benefits will be very clear in the short and long term.

12. Inappropriate equipment

Whether you do yoga, barre, kickboxing or any other type of exercise, It is important that you wear the right equipment for the type of exercise you are doing. You don’t want your ability to run, jump, dance, push, pull, and move in general to be affected by your clothing choices.

So make sure you wear the right clothes and shoes for exercising. To avoid as much as possible from the common mistakes in the exercise.

Common Questions

Is it permissible to shower immediately after sports?

Showering should be done about half an hour to 45 minutes after exercising until the body completely calms down and the pores of the skin narrow, especially if chemical preparations are going to be used (such as shampoo, shower gel, etc.). .

What do you do after you finish the sport?

Body hydration.

Eat a healthy snack.

Doing light exercise.

Calm down the body after exercise.

Body Massage.

Stretching exercises.

Change of clothes. Take a cold shower.

Does sleep after sports cause an affect?

Sport works to increase the level of endorphins and raise the body temperature, which keeps your mind and body alert, So some people avoid sleeping after exercise. As this leads to depriving them of obtaining high quality sleep.

When you enter the training hall, make sure that you start with the appropriate warm-up for the flexibility of your muscles. increase efficiency and speed, It’s okay to pre-plan your exercises, And don’t forget to take a break after each stage so that your organs can recover and grow. Sleeping and resting are the best times for your muscles to recover and grow. Also, get good equipment. Keeping your body hydrated is an important instruction to avoid common mistakes during exercise.

Written by: Siba Babi

Sources:

health.harvard

mastersfitness