7 common exercise errors

May 9, 2017 by Julie Davis, Healthday Reporter

(HealthDay)—Are you sabotaging your exercise goals? Avoid these common mistakes.

Mistake No. 1: Not keeping an exercise chart or journal. A record tells you how far you've come and when it's time to go to the next level. Noting improvements in your will also provide motivation. Check it 15 to 60 minutes after exercising—you'll see a decrease in this number as your heart gets stronger.

Mistake No. 2: Not writing down goals. Studies show that people who chart short- and long-term goals accomplish more of them.

Mistake No. 3: Strength-training the same muscles on consecutive days. This prevents proper recovery and growth. Allow one to two days before working the same .

Mistake No. 4: Holding your breath. Proper breathing is almost as important as proper form. Exhale as you lift, and inhale as you lower.

Mistake No. 5: Not eating enough protein. To lose weight and tone up, your plan should include cardio, strength training and a lower-calorie diet that's high in protein—about three-quarters of a gram per pound of your ideal body weight. More enhances the effects of exercise and decreases fat without .

Mistake No. 6: Being distracted during workouts. Reading or watching a complex TV show can actually slow your pace. Instead, listen to energetic music or try a sitcom (just be sure to place the screen at eye level for better performance).

Mistake No. 7: Ignoring flexibility and balance training. Both are key to overall fitness.

Explore further: Exercise guidelines: how much is enough?

More information: The American College of Sports Medicine has 10 do's to get your exercise routine on track.

Related Stories

Exercise guidelines: how much is enough?

April 26, 2017
(HealthDay)—When it comes to exercise, even a modest investment can pay off big time in terms of your health.

Exercise: the cellular 'fountain of youth'

March 28, 2017
(HealthDay)—High-intensity exercise may help older adults reverse certain aspects of the "cellular" aging process, a new study suggests.

Strength training might help prevent seniors' falls

April 19, 2017
(HealthDay)—Older people are at higher risk for fall-related injuries because bone density and muscle mass diminish over time. But regular exercise can help keep them on their feet, research suggests.

Yoga helps preserve muscle mass in older women, study says

April 7, 2017
A new study by the University of Connecticut finds that practicing yoga may improve protein utilization among older women, and lead to the maintenance of muscle at a time in life when muscle loss is common.

Body builders aren't necessarily the strongest athletes

November 3, 2016
An increase in muscle size with exercise may not be directly related to an increase in muscle strength, according to a recent analysis of the literature.

How exercise—interval training in particular—helps your mitochondria stave off old age

March 7, 2017
It's oft-repeated but true: exercise keeps you healthy. It boosts your immune system, keeps the mind sharp, helps you sleep, maintains your muscle tone, and extends your healthy lifespan. Researchers have long suspected that ...

Recommended for you

Sweet, bitter, fat: New study reveals impact of genetics on how kids snack

February 22, 2018
Whether your child asks for crackers, cookies or veggies to snack on could be linked to genetics, according to new findings from the Guelph Family Health Study at the University of Guelph.

The good and bad health news about your exercise posts on social media

February 22, 2018
We all have that Facebook friend—or 10—who regularly posts photos of his or her fitness pursuits: on the elliptical at the gym, hiking through the wilderness, crossing a 10K finish line.

Smartphones are bad for some teens, not all

February 21, 2018
Is the next generation better or worse off because of smartphones? The answer is complex and research shows it largely depends on their lives offline.

Tackling health problems in the young is crucial for their children's future

February 21, 2018
A child's growth and development is affected by the health and lifestyles of their parents before pregnancy - even going back to adolescence - according to a new study by researchers at the Murdoch Children's Research Institute, ...

Lead and other toxic metals found in e-cigarette 'vapors': study

February 21, 2018
Significant amounts of toxic metals, including lead, leak from some e-cigarette heating coils and are present in the aerosols inhaled by users, according to a study from scientists at Johns Hopkins Bloomberg School of Public ...

Why teens need up to 10 hours' sleep

February 21, 2018
Technology, other distractions and staying up late make is difficult, but researchers say teenagers need to make time for 8-10 hours of sleep a night to optimise their performance and maintain good health and wellbeing.

0 comments

Please sign in to add a comment. Registration is free, and takes less than a minute. Read more

Click here to reset your password.
Sign in to get notified via email when new comments are made.