Good health and long life require your dedication. Eating properly, sleeping soundly, not taking substances detrimental to your health and exercising.
Today, we are going to talk about exercise. If you do exercise, good for you! And if you don’t currently exercise, we recommend you start doing so.
There are many forms of exercise… Even a brief walk can do the body good. But like nearly anything, there are right and wrong ways to exercise. If you are performing an exercise in the wrong way, it can do more damage instead of helping.
So today, I am going to take you through a list of 12 mistakes not to make when exercising. I will also tell you how to overcome these mistakes so you can get maximum benefit from your exercises.
#1 Mistake Not To Make When Exercising: A Lot Of Nothing
Go to any gym, and you will see this mistake all around you. People that are doing a lot of nothing. The person on the treadmill with a book just moving their legs aimlessly. Or the other person pulling on the bands halfheartedly as they gossip to the person next to them.
Yes, you can have fun with exercise, but it also takes focus. Lift your legs, count your reps, put some heavy action into that exercise, so it does what it is supposed to do.
By pushing yourself… Pushing your limits, your body will accept the extremes and will love you for it.
#2 Mistake Not To Make When Exercising: Sit, Don’t Bend
Squats are an excellent exercise you can do nearly anywhere. But a large percentage of people are doing them wrong. Their mistake is bending their shoulders and back as if they are about to pick something from off the floor.
The best advice I can give you is to hold your back straight, look forward and act as if you are about to sit down on a chair. Each squat should be “sitting in the chair, standing from the chair.”
Just don’t hunch your back and you will get maximum benefit from squats. Plus, always go to the point where your thighs are parallel or below parallel to the floor for maximum effect.
#3 Mistake Not To Make When Exercising: Too Many… Too Fast Changes
I have watched people in the gym go straight from a leg workout to an arm workout.
My advice is to make a workout plan. Use a program that varies its workouts in a planned manner, and stick to it for three months. Give the program an opportunity to benefit your body.
Never try to work all muscle groups on the same day!
#4 Mistake Not To Make When Exercising: Not Letting Your Feet And Legs Help With Bench Pressing
If bench pressing is a part of your exercise routine, you need to allow your feet and legs to help.
Before lifting, plant your feet flat and solid against the floor. If you flail your legs lifting, you are doing it wrong.
#5 Mistake Not To Make When Exercising: Not Stretching
Being flexible during exercise is ultra-important. We gain more flexibility by stretching. Making slow and deliberate movements with no weights.
I suggest you learn to practice a wide variety of stretching exercises every day. Even on non-workout days!
By doing so, you will find that you can make more movements and at a varied range. You will even notice an improvement in your movements doing normal tasks at home and work.
#6 Mistake Not To Make When Exercising: Doing Long Workouts
Those 2, 3 or more hour workouts are probably doing you more harm than good. Unless you are trying out for the New York Mets or Oakland Raiders, you best leave the long workouts for those guys.
I suggest keeping your workout to 1 hour or less and make it high intensity. Sweat and burn for that hour and then enjoy your day.
You will get more benefit and less chance of having an injury.
#7 Mistake Not To Make When Exercising: Taking Too Long Of Breaks Between Sets
You should always take a break between sets, but if that break is too long, you are cooling down too much. Your heart rate needs to stay elevated, and your muscles cannot get adjusted to relaxation.
Keep your break to about 30 seconds and start in with the next set.
#8 Mistake Not To Make When Exercising: Setting Impossible Goals
The best way to give up and quit is to set goals that are unrealistic.
“I ran ¼ mile today. By next Wednesday, I’ll run 5 miles.”
“40 pull ups today…. 100 tomorrow.”
Make the goals possible and you will have all the reason in the world to keep going. Small steps will get you further than trying to jump the moon.
#9 Mistake Not To Make When Exercising: The Wrong Attitude
If you go into each exercise program like going to a daily job, you may have the wrong attitude.
To me, exercise is not a job; it isn’t a chore that needs to be done like taking out the trash or washing dishes. Exercise and keeping in shape is a part of my lifestyle.
I won’t consider quitting and there is no chance of getting fired. So it isn’t a job.
I exercise first and foremost, for myself, and for my loved ones so they can have me around longer.
So what is your attitude toward exercise? Is it the proper attitude?
#10 Mistake Not To Make When Exercising: Not Tracking
Keeping track of your daily exercises…
- How many
- How far
- Time spent
- Number of reps
are all important, so you can know where you are day by day. It is nearly impossible to set goals if you do not have base figures to work from.
I suggest keeping a ledger to track all your workout stats. This will help you plan your exercises and workout program for maximum value.
#11 Mistake Not To Make When Exercising: Over Supplementation
I have watched people come to the gym, and in the locker room, they open bottle after bottle of various brand supplements. I wonder after swallowing all those pills and capsules if they will be able to eat anything the rest of the day.
Now don’t get me wrong, many supplements are good for your system and can help you achieve the best workout possible. But when you over supplement, you could be, in reality, overdosing your system.
Too much of a good thing can turn into a bad thing.
While I am on this subject, here at iGalen, we manufacture and sell a supplement that will be a manager of the carbohydrates you take in. Doing away with the negative effects of carbs, Emulin uses natural ingredients that work together in synchronicity to give you energy throughout the day.
#12 Mistake Not To Make When Exercising: Not Eating A Balanced Diet
Just as you need a well-rounded exercise plan, you need a balanced meal plan. No, you cannot live on protein shakes alone. You need
- Vitamins and Minerals
- Complex Carbohydrates
- and Healthy Fats
And don’t forget that Emulin can help you manage all the carbs… even the refined ones.
And The Most Important Tip Of All: Consistency
Exercising one day and skipping 3 days does nothing. When it comes to exercise, to keeping your body fit and trim, you must be consistent!
Schedule your exercise program as if it was an important business or doctor appointment… You can’t miss!
By doing so, you will feel better and probably live longer.
I suggest you now take a close look back through this list. Are you making any of these mistakes? Now is the time to fix them and get on the proper exercise mode.
If you have any questions or comments, feel free to leave them below.
And if you have an interest in helping other people get healthier, we would like to invite you to join the iGalen team. You can own your own home-based business helping people live healthier lives. And in doing so, you can also live a healthier financial life. See more about joining the iGalen team here.
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