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General Health, Wellness, & Spirituality Questions Hey.. are you new to the health & fitness lifestyle? Then this sub-forum is for you. Inside is a slew of pertinent tips and explanations to speed you on your way. Enjoy! The forum has been dedicated to the memory of a now deceased friend of the NarkSide: David "Mavsluva" Lowe. He was an inspiration for many of us here in the community. This forum serves to continue the work which David started: To unite the Spirit, Mind, and Body... in the pursuit of the improvement of self. R.I.P. David. We love you man. You'll always be with us.

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Old 08-24-2009
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Default 12 Most Common Exercise Mistakes

Want to avoid injury and get the most out of your workouts? Avoid the following fitness mistakes.

By Jeanne Faulkner

Reviewed by QualityHealth's Medical Advisory Board


Once you decide to get fit, don't let your game get sidelined by injury, burnout, or boredom. Too many people start out over-eager or end up in a rut. Avoiding exercise mistakes is crucial to any fitness plan. Here are 12 blunders to bypass:
  • Skipping it. Don't skip exercise when you're short on time. Short workouts provide important health benefits and are better than no exercise at all.
  • Passing up the warm up. When you exercise you're asking your body to perform strenous tasks that, in most cases, you haven't performed all day. That's why it's essential to get in a stretch and a ten minute walk to warm up the muscles before diving in.
  • Using incorrect form. This is a quick route to injury and poor results. Whether it's on a yoga mat or weight machine, proper body mechanics are key. Ask a professional trainer for guidance.
  • Being unrealistic. Unrealistic goals are frustrating, hard to achieve, and cause people to five up. Set goals that are appropriate for your fitness level.
  • Going overboard. Exercising too much, too hard, or too often can lead to injury and burnout. Rest and gradual progression are important components of safe, effective exercise programs.
  • Keeping it the same. Make your workouts more interesting and effective by changing your routine, activities, and weights.
  • Having the wrong equipment. Exercise using proper footwear, equipment and surfaces. Improper equipment or rough or slippery surfaces increases risk for injury.
  • Leaning or slouching. Support your back when using gym equipment like treadmills and elliptical trainers. If you're leaning or slouching, you're working too hard.
  • Foregoing the weights. Aerobic exercise is crucial, but so is weight training. You need both to achieve total health benefits.
  • Rushing. Suddenly increasing speed, distance, or duration in any sport is a ticket to injury. Use a more gradual approach. Don't do weight-lifting repetitions too fast. This can elevate blood pressure, cause joint injury, and may indicate the weight is too light. Keep repetitions slow, steady, and use proper form.
  • Not drinking enough. Stay hydrated and drink water. Unless you're doing extreme sports, sport drinks like Gatorade are unnecessary and add calories.
  • Skipping the cool down. Taking a few minutes to slow down your heart rate and stretch increases flexibility and reduces injury.
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Old 08-24-2009
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good list Sunny....
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Old 08-26-2009
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Quote:
Originally Posted by StrawberrySun81 View Post
  • Skipping the cool down. Taking a few minutes to slow down your heart rate and stretch increases flexibility and reduces injury.
I'm not sure where 'cooling down' 'reduces injury' or 'increases flexibility'... or where stretching becomes part of the 'cooling down' process.

Stretching is supposed to be functional IMO.

Otherwise... good checklist.
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Old 08-27-2009
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Quote:
Keeping it the same. Make your workouts more interesting and effective by changing your routine, activities, and weights.
I see this so much and I just don't understand it. 99% of the people in the gym do the same old exercises, for the same old reps and the same old sets week in and week out month after month. It's like they are on autopilot in the gym. Doing that would drive me absolutely nuts by boredom, not to mention that it stops giving results after 2-3 weeks or so.
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^^^agreed
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