10 Exercise Mistakes to Avoid

If you're frequently dealing with fitness injuries, it might be due to some common exercise mistakes.

“Sometimes we just need to evaluate what we are doing in terms of workouts, reset a little and ignore what others might think,” says Dalton Wong, a personal trainer and the founder of TwentyTwo Training.

Setting unrealistic goals to avoid appearing unfit can quickly lead to fatigue and minor injuries, he notes, as can trying to impress others.

A recent analysis of over half a million injuries treated by surgeons in the US identified "ego-lifting"—lifting more weight than you can handle—as a contributing factor to gym injuries.

The Journal of Craniofacial Surgery reported that men, in particular, feel social pressure to exceed their capacity when lifting weights.

Despite bad habits leading to injuries, the risks associated with most recreational exercises are surprisingly low.

A five-year study from the University of Bath, funded by the British Medical Association, found activities like running, dance classes, and gym sessions to be among the least risky.

Simple adjustments to technique and effort can reduce injury risk significantly.

Common Exercise Mistakes and How to Fix Them

1. Neglecting to Warm Up Properly

Wong identifies this as a major issue, noting that warm-ups are often overlooked.

“People either do too little or too much; you need to warm up properly for the session that follows,” he explains.

For cardio exercises such as running, swimming, and cycling, spend five minutes on dynamic exercises like leg swings, high skips, and arm circles to warm up muscles, then start your workout at a moderate pace before increasing intensity.

Avoid going straight into a run or cycle, which increases injury risk.

For weight lifting, spending too long warming up can waste valuable time. Wong suggests, “You don’t need 15 minutes of cardio and 10 minutes of stretching before resistance work.

Instead, do 3-5 minutes of cardio followed by two warm-up sets with lighter or no weights before starting your training.”

2. Insufficient Stretching

Many people neglect areas like the feet, shoulder blades, and muscles around the groin and pelvis when stretching.

"These body parts are typically understretched but are crucial for good long-term joint movement and function," says mobility coach Roger Frampton.

He advises spending 10 minutes daily on stretching and natural movement to allow muscles, tendons, and ligaments time to adapt.

3. Running Too Hard, Too Soon

Sports physiotherapist Paul Hobrough describes this as a quick path to injury and loss of motivation.

People often overestimate their ability to run long distances, thinking they can maintain their youthful endurance despite not having run in years.

Instead, he recommends starting with a walk-jog routine for 15 minutes every third day, gradually increasing duration and intensity. Supplement this with core and leg strength exercises like squats and lunges.

4. Lifting Weights That Are Too Heavy

Lifting excessively heavy weights can lead to significant muscle soreness and potential injury.

George Morris, an exercise physiologist at St Mary’s University, advises mastering exercise techniques without weights first. Start with weights you can lift for 8-10 reps, adding weight gradually as it becomes easier.

5. Focusing Too Much on Biceps Curls

Overemphasizing small muscles in the upper body, like biceps, can be inefficient. Instead, Morris recommends compound exercises like the bench press, bent-over row, and squats, which involve multiple muscles and joints.

If you do biceps curls, combine them with another movement like an overhead press to make it a compound exercise.

6. Incorrect Head Position in Swimming

Maintaining good body alignment is crucial in swimming, says coach Steven Shaw. Lifting the head too high causes the pelvis to drop, increasing drag and effort.

Instead, keep the neck relaxed, eyes downward, and find a comfortable balance point for efficient swimming.

7. Breathing Incorrectly While Swimming

Shaw emphasizes that proper breathing makes swimming more fluid and graceful. Avoid over-breathing; aim for 80% lung capacity on inhalation and 60% on exhalation. Remember that aquatic breathing should be oral, not nasal.

8. Rushing Through Pilates

Abby McLachlan notes that many people rush through Pilates exercises, compromising alignment and technique.

She stresses the importance of aligning breath with movement and starting with beginner classes to master the basics. Slow, deliberate movements promote long-term progress in Pilates.

9. Avoid Slouching While Cycling

Phil Cavell, author of The Midlife Cyclist, questions why so many cyclists tend to slouch, noting that a saddle is not made for lounging like a sofa.

He advises maintaining an active posture, slightly tilting your hips forward to avoid slouching. It's crucial to adjust the saddle to the correct height; your knee should have a 35 to 40-degree angle when fully extended, and shouldn't be fully straight. Also, ensure the saddle isn't tilted upward.

Cavell suggests a tilt of 0 to -2 degrees nose down for men and 0 to -4 for women. This advice is equally important for stationary bikes. "Slouching or poor positioning on an indoor bike can increase body strain, particularly on the saddle.

Indoor cycling tends to put more pressure through the shoulders, arms, and hands," he warns. Especially if you're new to it, he recommends limiting indoor sessions to a maximum of 45 minutes.

10. Push Yourself During Workouts

It might be disappointing, but if you're not breaking a sweat and breathing heavily after exercising, you likely needed to exert more effort.

Wong states, "There's too much emphasis on the risks of overtraining, whereas it's not a concern unless you're a professional athlete or training for hours daily."

In his experience, most people don't push themselves to their full potential often enough.

Wong explains that "the body naturally seeks the easiest way out and will always try to convince you to stop, but real progress occurs when you challenge yourself to improve."

Many people feel tempted to stop at eight out of 10-12 reps during weight training or take a break while running, but it's essential to persevere to the end.

"What you perceive as hard work often isn't," he adds. "You're typically capable of doing a bit more and should conclude your workout feeling as if you've truly exerted yourself."

Source: thetimes

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