Avoid the top 4 mistakes made by beginning fitness


One of the best choices you can make your body become healthier is to start a fitness program. You’re embarking on a journey that can lower your risk of chronic diseases like heart disease, cancer, and diabetes and make you stronger, more energized, and happier.

When you have to deal with illness, fitness can be beneficial here. It is considered as an essential factor that can protect you from future cancers and work as well as medications for treating pre-diabetes and heart disease

Everyone wants to build lean muscle, burn stubborn fat and get results as fast as possible when it comes to working out. Common workout mistakes can not only put you at risk of injury but also impede the health benefits of exercise. At the very least, if you’re not exercising correctly,  you can make critical mistakes that limit your results and increase your risk of injury. So, the best thing you should do is to avoid 4 mistakes listed below here:

  1. You think the Warm-up is not important

If you may know, your nervous system can be primed when you remember to do warm-up for fitness program. It also help you prevent skipped and premature fatigue. It is really important step before intensity exercises, which may lead to injury if you’re not properly warmed up.

All you need to do  warm up properly is some light activity that causes you to break into a light sweat. You can get your body warmed up and ready to exercise by Brisk walking, arm circles, marching in place, squats, shoulder shrugs…

To warm up properly, all you need to do is some light activity that causes you to break into a light sweat. Brisk walking, arm circles, marching in place, squats, shoulder shrugs… any (or all) of these can be used to get your body warmed up and ready to exercise.

2. You always repeat the same work out

Sticking with the same thing all the time — the same workout, the same order, the same weight is  very tempting. You have to continually increase the stimulus on your body to achieve awesome results so you can build more muscle and burn more calories.

You can you focus on different aspects: strength, speed, hypertrophy, power, etc by breaking your training program into 4–6 week phases. To get continual results, you have to aim to increase your resistance and intensity from workout to workout

3. Strength Training is avoided 

Your muscle strength and tone in in your 70s will have declined by roughly 25 percent from what you had in your mid-30s. Once you approach your 90s, you’ll lose up to 50 percent without strength training. It not only increase your muscle strength and elasticity, but it also builds strong connective tissues, tendons, and ligaments. Besides, muscle tone will be improved and connective tissue to hold your body in position.

5 moves for woman fitness in summer

If you own good muscle tone, you will be better able to perform everyday activities like climbing stairs and getting out of a chair. You can get rid of that stubborn, excess body fat because you are able to take part in outdoor and indoor activities.  In addition, the aging process might be slow down through strength training. One research revealed that strength training in the elderly reversed oxidative stress and returned 179 genes to their youthful level.

You may apply strength-training exercises include yoga, body-weight exercises, and resistance training using elastic bands and/or free weights or weight machine. By using the super-slow technique, you can increase the effectiveness and intensity of your strength training

4. You Overdo It

You may be wrong when you assume that the more often you do it, the faster you’ll see results when you first start out fitness exercises. Sometimes, the key cause of injury and burnout is overdoing it. It is important to start low, build your intensity gradually and give your body adequate time for recovery. For instance, you are just a newbie, you can limit do high-intensity exercise three times a week and not put much stress on your system.

Each exercise session is placing increasingly greater amount of stress on your body when your strength and endurance improves. To give your body enough time to recover, you need to reduce the frequency of your sessions. In order that you do  exercise to remain productive, you may only need one session a week for optimal results.