Too Much, Too Soon
Many new exercisers try to lose weight or tone up too quickly, by exercising too frequently or trying exercise programs that are too difficult for their fitness level.
Setting Unrealistic Goals
Despite what many advertisers would like you to believe, it’s unrealistic to think you can lose 30 pounds in 30 days or that you can have Hollywood abs simply by doing 10 minutes of crunches a day.
Once you find an exercise that you really enjoy or (more commonly) one that isn’t too difficult (hence, that’s why you enjoy it), it’s easy to get in a routine of doing that same exercise over and over. This often causes your body to reach a plateau because it becomes too accustomed to the routine.
Trying Radical Fitness Programs
Many exercises try “magic” pills or bizarre diets to get in shape. Not only do these programs not work, they can even be dangerous.
Strength Training Incorrectly
Knowing how to strength train correctly can be confusing. Novices often lift too little or too much weight, perform too few or too many reps and don’t know how much time to rest between sets.
Wrong Exercise Choices
One of the main reasons that people quit exercise programs is because they are bored or don’t enjoy the activity they are doing. In order to stay motivated, it’s important to participate in an activity that you enjoy doing.
Improper Weight Training Technique
Perfecting proper weight training techniques can be difficult. There are an infinite number of incorrect ways to complete the moves. Without proper guidance, it is easy to perform exercises incorrectly. This can easily lead to injuries.
Stretching is typically not a high priority on most people’s exercise checklist. But it should be because stretching helps prevent injuries, increases your range of motion, and improves coordination.
Trying to Spot Reduce
Many people think that you can get a flat stomach just by doing sit-ups or that you can make your butt smaller if you do enough squats. The truth is that in order to lose inches or tone up any part of your body you must work your entire body and ensure that you are burning enough calories.
Exercising Too Frequently
In a desire to get in shape quickly, many exercisers get too gung ho and exercise every single day or several times a day. It is important to find the right balance to ensure that your body gets necessary rest.
Not Warming Up
Once you get on your workout clothes and are ready to begin, it’s easy to want to skip the warm-up and go directly to the intensity level. But, you shouldn’t. What does “warming-up” really do? Well, as you might suspect it raises body temperature. This in return helps reduce muscle injuries and it assists in muscle performance.
Not Cooling Down
When your schedule is busy it’s tough enough to fit in a workout. So to add extra time for a cool-down can seem impossible. But it’s important to allow cool-down, even if just 5 minutes. This allows a gradual decrease in heart rate and blood pressure. Plus, researchers have found that exercisers who include a cool-down are more likely to continue to exercise because the last thing they remember about their session is the easy, more relaxing pace of their cool-down.