The Top 20 Fitness Mistakes Beginners Make
Don't let exercise errors stand in your way
Routine Maintenance continued...
Find different types of exercise that you enjoy, and make it a point to vary
what you do.
15. Seeking a quick fix. Many people expect dramatic results from a
little exercise. "Current recommendations are for 3 1/2 to four hours of
physical activity a week just to prevent weight regain," says Kasper, who
is a professor in the department of kinesiology at Valdosta State University in
Valdosta, Ga. "If you want to lose weight and you're walking 30 minutes,
three times a week, without changing your diet, it will take roughly one month
to lose a pound."
Want to lose faster? Exercise more.
16. Being a weekend warrior. "If you're only exercising two days
a week, you'll never get where you want to be, and you'll feel awful every
Monday," says Isphording. "It leads to injury and burnout, and you're
missing the secret to success: showing up."
17. Taking on too much at first. "Whether on a treadmill at home
or working out at an exercise facility, people tend to do too much too
soon," says Kasper. "They put themselves at risk for an orthopaedic
He advises working with a qualified trainer who will do a screening, teach
proper techniques, and set up an appropriate fitness program.
Sins of Omission
18. Skipping the warm-up. "Without a warmup, you're asking your
body to work before the oxygen and blood flow reach the muscles," says
Pillarella. "You increase the risk for injury, and with cardiovascular
exercise, you raise the heart rate too fast. Before you exercise in earnest,
spend 5-10 minutes going through the motions of your workout at an easy pace to
raise your body temperature from the inside out."
If you don't warm up before lifting weights, meanwhile, you risk torn
muscles and won't be able to lift as much weight, says Isphording. Get your
blood flowing by spending a few minutes on the treadmill or exercise bike, or
even walking in place.
19. Forgoing the cool-down. Don't come to sudden stop at the end of
your workout. "If you don't cool down, you risk muscle soreness because you
haven't flushed the lactic acid out of your system," says Isphording.
"It takes five to 10 minutes at a slower pace, depending on your fitness
level, to let your heart rate come down."
20. Skimping on water. Muscles need fluid to contract properly, so if
you don't drink enough, you can get muscle spasms or aches.
"If you're thirsty, you're already a percent dehydrated," says
Pillarella. "Drink water before, during, and after exercise."
And, Pillarella says, "unless you're a high-intensity athlete who's
depleting electrolytes and potassium, you don't need Gatorade. Water is the