The Worst Exercise Mistakes and How to Avoid Them

Here are the six biggest exercise mistake and tips on how to avoid them from a university physical fitness expert.

Source

1. Doing too much too soon.

For the beginning exerciser working up a sweat in a burst of exercise activity can be down right harmful for your body. Increase your activity at a gradual pace. If you decide on walking as an exercises, begin walking briskly for 30 minutes - not a minute more. About the middle of the second week, you will find your muscle have become accustomed to that level of exercise and you can walk a little farther.

If you take aerobic classes, begin with no more than two a week and start with low impact aerobics.

2. Not listening to your body.

Some exercisers believe if they aren't experiencing pain, there is no gain. But that's not true. While a bit of after-exercise stiffness and an occasional ache is part for the course, any real pain or hurt is reason to stop.

3. Not resting when you're hurting

If you feel pain, don't just grit your teeth and keep exercising. Stop and relax or else you'll worsen the damage.

Most minor injuries from exercising strenuously are treated with the conventional method of R-I-C-E. It means rest, ice, compression and elevation. Ice shrinks the torn blood vessels and prevents the blood from leaking into the injury, which can slow healing. Compression means wrapping with an elastic bandage or taping. It limits swelling. Elevation of the injured part to a point above the level of the heart uses gravity to help drain excess fluids.

4. Not doing a warm-up or cool down.

This can cause muscle injuries. A warm-up should consist of 5 to 10 minutes of vigorous waist twisting, arm swinging, knee lifting, shoulder and hit rotating, but not a single jump. Don't stop dean in your tracks after your workout. Cool down for five minutes by walking.

5. Not using the proper techniques.

It's crucial to find an exercise class with a qualified instructor. Watch a class before you sign up; a good one should begin with a 10 minute warm-up followed by 10 minutes of various calisthenics, a half-hour aerobic workout, 10 minutes of stretching and a five-minute cool down.

Once you sign up, if the class leaves you feeling exhausted and/or in pain, or if you can hardly get around the next day or two, you've been injured. You should reevaluate your participation in the program

6. Working out in the wrong place.

Working out on an unyielding floor such as cement or tile over cement can cause injuries. Exercise on a wooden floor with "give" - it won't jar your joint as strongly as a cement floor.

Source

After knowing about the worst exercise mistakes and the ways to avoid them, you should better know how to firm up the body well. It would give you good result if you practice some ways I describe, okay?

As we age, we become more sedentary, and therefore our muscles atrophy. The best way to combat the problem is by taking a daily exercise program. Here are some simple ways that you could follow.

Kneel on the floor, with your forearms and palms flat on the floor in front of you. Your thighs should be at the right angle to the floor and your back should from your head to your tailbone. Tighten your abdominal muscles to support your spine and prevent your back from arching. Lift your right, keeping your hip level and your knee at a right angle. Your toe should point toward the ceiling.

Hold your leg there and contract your right buttock, squeezing and releasing, eight times. Do not lean to your left side and do not swing your leg or more your back at your waistline. Bring your leg down and repeat on the left side. Do four sets, alternating sides.

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Comments 31 comments

vocalcoach profile image

vocalcoach 22 months ago from Nashville Tn.

I always over-do when I exercise. Especially since I'm older now. I will follow the advice given on your excellent hub. I have voted up and will share on HP.

It's great to see you again Prasetio. I always enjoy your hubs. Blessings to you.

Audrey


peachpurple profile image

peachpurple 22 months ago from Home Sweet Home

I agree that you have to rest when your bidy is tired otherwise will over haul


CyclingFitness profile image

CyclingFitness 22 months ago from Nottingham UK

Whilst this is a nice hub I'm sorry to say it doesn't really bring anything new to an area which is already saturated with people writing pieces on exercise mistakes. To state you're an exercise professional I would expect a significantly higher quality and quantity of information and It's just too general and sadly there is much more in depth content on the marketplace already which means it will take a huge amount for this to be successful.


Patsybell profile image

Patsybell 22 months ago from zone 6a, SEMO

This is very helpful. For us folks just starting again, it's good to have these basics reviewed. Thank you. Voted up, I, U, tweet, Shared.


rebeccamealey profile image

rebeccamealey 22 months ago from Northeastern Georgia, USA

This article will guide those looking to get fit into the better way to do so. Excellent tips!


DDE profile image

DDE 22 months ago from Dubrovnik, Croatia

Helpful and a must read. It is important to listen to our bodies.


prasetio30 profile image

prasetio30 22 months ago from malang-indonesia Author

Dear, Audrey (vocalcoach). Thanks for coming and I am glad to know this hub useful for you. Take care and have a good day!

Prasetio


prasetio30 profile image

prasetio30 22 months ago from malang-indonesia Author

My friend, peachpurple. Yes, of course...take a rest for a while is important to our body. Thank you very much!


prasetio30 profile image

prasetio30 22 months ago from malang-indonesia Author

Hi, CyclingFitness. I am so happy to see you here. I am so sorry if this hub isn't good for a quality content and I am not a exercise professional. But I hope I can share a little for us. Thanks and have a nice day!


prasetio30 profile image

prasetio30 22 months ago from malang-indonesia Author

Hi, Patsybell . Welcome to my hub. I am glad to know this hub useful for you. Thanks for the vote and I hope you always healthy....amen. Take care!


prasetio30 profile image

prasetio30 22 months ago from malang-indonesia Author

Your welcome, rebeccamealey. I really appreciate your comment and I am glad to see you here. Thank you very much. See you :-)


prasetio30 profile image

prasetio30 22 months ago from malang-indonesia Author

Thanks, DDE..for coming to this hub. I hope this hub useful for you.


breakfastpop profile image

breakfastpop 22 months ago

Very wise and smart advice!


CWanamaker profile image

CWanamaker 22 months ago from Arizona

Great tips. I'm guilty of #4 myself. Often I am pressed for time and skip the warm up and cool down even though I know that I shouldn't.


always exploring profile image

always exploring 22 months ago from Southern Illinois

Hello Prasetio, good to see you on HP again. I found your hub informative and useful. Thank you for sharing..


prasetio30 profile image

prasetio30 22 months ago from malang-indonesia Author

Dear, pop. Thanks for coming. I am glad to see you here. Have a nice day!


prasetio30 profile image

prasetio30 22 months ago from malang-indonesia Author

Hi, CWanamaker. Welcome to my hub and I hope this hub useful for you. Happy exercise...


prasetio30 profile image

prasetio30 22 months ago from malang-indonesia Author

Dear friend, Ruby. Thank you very much for sharing beautiful comment. I hope you always healthy....amen. Take care!

Prasetio


Jackie Lynnley profile image

Jackie Lynnley 22 months ago from The Beautiful South

This is great advice Prasetio. We will certainly pay if we don't listen!


prasetio30 profile image

prasetio30 22 months ago from malang-indonesia Author

Dear, Jackie Lynnley. Thanks for coming and I am glad this hub useful for you. Take care!


aviannovice profile image

aviannovice 22 months ago from Stillwater, OK

I have heard about serious injuries while exercising. Thanks for this info.


prasetio30 profile image

prasetio30 22 months ago from malang-indonesia Author

My friend, aviannovice. Thanks for coming and I hope this hub useful for you. Cheers,.


Peggy W profile image

Peggy W 22 months ago from Houston, Texas

I just did my second day of doing extensive yard work and I am really sore and tired tonight...but the yard is looking good! :)) Your advice is sound and I am happy to share this with others.


dahoglund profile image

dahoglund 22 months ago from Wisconsin Rapids

I have a tendency to want to skip the cool down period but I know it is important to get the body on a even state of normalcy. up,useful and sharing.


prasetio30 profile image

prasetio30 21 months ago from malang-indonesia Author

Dear friend, Peggy W and uncle dahoglund. Thanks for coming and I hope this hub useful for you. Have a good day :-)


ladyguitarpicker profile image

ladyguitarpicker 21 months ago from 3460NW 50 St Bell, Fl32619

I have a problem with the rest part, but I am getting better. A really good hub with good advice. Stella


prasetio30 profile image

prasetio30 21 months ago from malang-indonesia Author

Dear, Stella (ladyguitarpicker). Thanks for stopping by and I am glad this hub useful for you. Take care and have a nice day!

Prasetio


travel_man1971 profile image

travel_man1971 20 months ago from Bicol, Philippines

Thanks for this informative hub, Pras. How are you? I jog from time to time and I now listen to my body. I rest when it starts to hurt, especially my knee joints.


prasetio30 profile image

prasetio30 20 months ago from malang-indonesia Author

Dear, travel_man1971. I am fine, thanks. I love jogging. But you can start with slowly. Thanks for coming. Take care!


drbj profile image

drbj 17 months ago from south Florida

This is excellent advice about workouts and exercising, pras. Thanks for taking the time to share it with us. I try to take the stairs whenever possible ... as long as it isn't more than 2 flights. :)


prasetio30 profile image

prasetio30 17 months ago from malang-indonesia Author

Thanks, drbj. I am glad you love this hub. Take care!

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