It’s common knowledge that being physically active is an important part of leading a healthy lifestyle. However, there are guidelines that should be respected in order to exercise safely, and to avoid injury. Here are some of the most commonly-made mistakes when working out. Read them carefully!
Not drinking enough water
You probably already know how important it is to drink water; our bodies lose a lot of it through perspiration, and this is especially true when exercising. For example, you can lose up to one litre of water for just one hour spent jogging or playing tennis. If it’s really hot outside that quantity can double or even triple. Make sure to drink at least a litre of water two hours before engaging in any physical activity. While exercising, you should be drinking about the same quantity of water that you’ve lost (one litre per hour).
Not warming up and stretching properly
It’s essential to warm up before exercising, and to stretch afterwards. But don’t be fooled; these are two very different things! Warming up gently exercises your muscles and prepares them for the workout to follow; it gradually increases your body and muscle temperature, therefore reducing your risks of injury. A 10-minute power walk is a great example of an effective warm up. Stretching, on the other hand, is essential to help relax your muscles after having exercised. It will also help reduce some of the soreness usually felt the next day. For guidance on proper stretching, make sure to check out: Stretching Basics.
Not resting between workouts
Regardless whether you simply love to exercise, or if you suddenly feel the urge to lose five pounds within a week, forget going to the gym for seven days straight; be reasonable! Your body and muscles need to rest after having made a substantial amount of effort; this also means that you should never work the same muscle regions two days in a row. Space out your workouts or alternate exercising the top and bottom halves of your body, as well as cardio-intensive and muscular activities. For example, on Monday, work your cardio; then on Tuesday, work your upper-body. On Wednesday, do cardio again; then on Thursday, work the lower-body, and so on.
Not wearing the right shoes
Many people are under the wrong impression that the kind of shoes you wear to work out isn’t important, when in reality, it makes a huge difference. Having the right pair can help you avoid serious injuries. You don’t necessarily need the most recent model, but you should at least choose your shoes according to the activity you’ll be wearing them for (different shoes exist for different workouts). If you’re having trouble picking the right pair, a sales person in a specialized shoe store will be more than glad to help you out.
