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The Worst Exercise Mistakes and How to Avoid Them

Updated on January 25, 2015

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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    • vocalcoach profile image

      Audrey Hunt 2 years 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

      peachy 2 years ago from Home Sweet Home

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

    • CyclingFitness profile image

      Liam Hallam 2 years 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

      Patsy Bell Hobson 2 years 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

      Rebecca Mealey 2 years 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

      Devika Primić 2 years ago from Dubrovnik, Croatia

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

    • prasetio30 profile image
      Author

      prasetio30 2 years ago from malang-indonesia

      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
      Author

      prasetio30 2 years ago from malang-indonesia

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

    • prasetio30 profile image
      Author

      prasetio30 2 years ago from malang-indonesia

      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
      Author

      prasetio30 2 years ago from malang-indonesia

      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
      Author

      prasetio30 2 years ago from malang-indonesia

      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
      Author

      prasetio30 2 years ago from malang-indonesia

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

    • breakfastpop profile image

      breakfastpop 2 years ago

      Very wise and smart advice!

    • CWanamaker profile image

      CWanamaker 2 years 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

      Ruby Jean Fuller 2 years 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
      Author

      prasetio30 2 years ago from malang-indonesia

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

    • prasetio30 profile image
      Author

      prasetio30 2 years ago from malang-indonesia

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

    • prasetio30 profile image
      Author

      prasetio30 2 years ago from malang-indonesia

      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 2 years ago from The Beautiful South

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

    • prasetio30 profile image
      Author

      prasetio30 2 years ago from malang-indonesia

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

    • aviannovice profile image

      Deb Hirt 2 years ago from Stillwater, OK

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

    • prasetio30 profile image
      Author

      prasetio30 2 years ago from malang-indonesia

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

    • Peggy W profile image

      Peggy Woods 2 years 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

      Don A. Hoglund 2 years 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
      Author

      prasetio30 2 years ago from malang-indonesia

      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

      stella vadakin 2 years 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
      Author

      prasetio30 2 years ago from malang-indonesia

      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

      Ireno Alcala 2 years 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
      Author

      prasetio30 2 years ago from malang-indonesia

      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 and sherry 22 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
      Author

      prasetio30 21 months ago from malang-indonesia

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

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