The Most Common Mistakes while Training

Exercising can be an amazing way to improve your physique and overall health; however, we have to stay alert for every possible mistake that can affect our training results as well as put us at risk of suffering an injury. Here are the 5 most common mistakes we do while training, their possible causes, and prevention

There are always a few good reasons to become more active every week: losing weight, gaining lean muscle, shedding stored fat, improving our health, feeling more energized, and regaining the flexibility and strength lost in time.

Even though exercising is great at any time of our lives, we have to become alert about any possible mistakes that we may do while training: these mistakes can sabotage the results expected as well as put us at risk of suffering an injury; which is why today we will learn the most common mistakes people make while training with their possible causes and prevention.

5 Most Common Mistakes While Training: Causes and Prevention

Have you ever read an article at a website or magazine with a workout routine and decided that you were ready to hit the gym and make it happen?
However, improving our physique or health will take a little bit more than just a few loose tips for training: making us aware of our current situation – state of our health, current weight, among others – as well as determining the most suitable exercises to improve our present condition – routines, repetitions, ideal schedules – are just some of the aspects to take into account so that we can maximize each of our visits to the gym.

On the other hand, stretching and warming routines are more than vital to avoid any further injury while training. Here are the top 5 most common mistakes we make while training:

#1 Mistake: Skipping Warm-up

Think of all of the times you get to the gym really late to work out and decide to skip your warm-up routine because you didn’t have enough time to make it.
This is the first and most important common mistake so people tend to make while training. Why? Because it makes you more prone to suffer an injury while training.

Experts say that you need to think that your muscles are like a rubber band, and if you pull them hard and fast without a proper stretching routine, you could see the rubber snapping in your hands. Warming up prepares your muscles, lungs, heart, and your whole body to prepare for your exercising routine while protecting you from any further injuries while making up your mind for the practice ahead.

#2 Mistake: Also, not warming-up properly

Some people believe that after spending a whole day seated in front of a computer and even having more than two days without going to the gym, they can easily and effectively warm up by just jumping on a bike for 5 minutes or on a treadmill for ten minutes before getting their workout done.

Wrong!

The warm-up routine needs to possess several practices that involve our whole bodies, like this example:

Moving your hips, spine, shoulders, ankles, and thorax
Activating long-forgotten muscles like your butts
Effectively increasing your core temperature
Stimulating efficiently your nervous and hormonal systems

A nice example of that might be a Yoga routine that includes some foam rolling and dynamic stretches to set the tone for the upcoming practice.

#3 Mistake: Taking your phone to the gym

Some people tend to take their phones to the gym for various reasons; however, this can make them lose the focus needed to perform well in their training.
Chances are that, if you are stuck taking pictures or checking on your social networks you won’t get the work that you need to be done – and possibly risking you to suffer an injury -.

Experts say that bringing your phone to the gym can also affect your mood; which is why they recommend leaving the photoshoot session for the end of the workout routine so your focus and flow won’t get spoiled.

#4 Mistake: Having a poor technique

This is a major mistake happening in gyms across the world.
Many people pay for their gym membership but have no idea of what to do, just repeating what they have seen in magazines or the internet, or even imitating other people at the gym.
This is a very dangerous situation: If you don’t get the proper guidance and learn how to properly use gym machines and weights – along with a common sedentary lifestyle -, you are putting yourself at a real risk of suffering a serious injury as well as long-term aches or pains.
Avoid any further issues that could affect your overall health by seeking the guidance of a coach, instructor, or other gym-savvy acquaintances: your results will improve while feeling better at the same time.

#5 Mistake: Not having a clear workout plan

Many other people don’t even have a clear idea of what they want to achieve, and you can see them jumping from one machine to another each day with no clear plan or order.
This is disastrous!

You won’t have any positive results related to your fitness goals if you don’t craft a clear workout plan that creates an order in routine complexity and days – leg day, arm day, back day – to make sure you are covering all the areas you want to develop.

Make sure, to begin with, the most strenuous exercises first – like squats or deadlifts – and move to other exercises focused on your daily goals to achieve great results.
A good example will be this one:

Start with squats
Followed by bench press or push-ups
Then go with pulling exercises like chin-ups or rows
One lunge
Then repeat another set of pushes followed by another set of pull
Work your core stability
Wrap it up with cardio

After all these tips, you are pretty much prepared to hit the gym! Just make sure you are giving your maximal effort, getting proper hydration, and breathing appropriately to achieve the results you desire.

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