There are many big fitness mistakes-ten of the top fitness mistakes (in no particular order):
1. Improper work-out clothes. Many athletes overdress for their workouts and even competitions. As a marathon runner, I’ve seen even some more advanced runners wear heavy sleeveless shirts and track pants during the race. A sight that physically made me quite woozy. Many beginning and even more advanced athletes way overdress. An early misperception was that if an athlete wore sweatclothes, he or she would lose fluid and therefore weight, hence the term ‘sweatclothes’. Lighter, more open and airier clothes go a long way towards an athlete to work out in the healthclub or on the outside during their favorite cardiopulmonary excersise.
2. Improper work-out shoes. As a runner with thirty years of running experience behind me, I started running in cheaper, more low-quality shoes. These led to strained muscles, tendons, knees and heels until I finally switched to more high-quality shoes. Consider the strain your body is enduring during a run, all of that negative energy funnelled through your body like seismic shockwaves from a major earthquake. If you don’t have proper, shock-absorbing shoes, within time, you’ll suffer significant injuries. Even if you don’t run, proper workout shoes are necessary for all workouts, even the gyms.
3. Water bottles during runs. I’ve seen the hallmark of many beginning runners, carrying water bottles on their suburban routes. Stopping every five minutes for a sip of water is going to affect the rhythm and cadence of a run, never allowing the body to properly adapt to environmental stresses. Unless it is very warm outside, and the athlete is heading out for a long workout, water bottles simply are not a necessity. If it’s exceptionally warm out, most athletes should delay their training to more cooler times, anyways. Even a strapped-on water bottle is not going to be enough to cool somebody off during a long, exhaustive workout in very warm or hot temperatures. Loose the water bottle and work out when it’s much cooler.
4. Overtraining. Some people work out so much that they actually do not grow muscle. Muscles require a recuperation period to heal, be nourished and grow. Also, overtraining usually leads to injuries and can strain the heart.
5. Undertraining. Some people don’t work out enough and never gain enough lean muscle and may end up with too much body weight. They also become prone to injuries as their muscles actually weaken over time.
6. Improper diet. Too much salt, refined sugars and carbohydrates. A bad diet does not fuel the body properly, leading to poor performance and very sluggish workouts. On the flipside, relying too much on vitamins, herbs and protein supplements, without a proper diet juxtaposed inbetween, can also lead to a very sluggish workout and poor performance.
7. Improper and no stretching at all before, during and after a workout, or before a competition. Stretching helps to pull your muscles out fully, allowing them to grow better with less lactic acid as the muscles aren’t bunched together. Many injuries have come as the result of tight muscles that strain very badly like a cord pulled out to the point of straining or snapping.
8. No cool-down after a workout. After a good workout, you should relax and enjoy the endorphen rush. Walk around slowly a bit, then sit down and just relax for a few minutes to relax, rehydrate and refuel. No proper cool-down after a workout can leave you woozy, tired, hungry and dehydrated. Relax a bit, eat a power bar or banana and drink.
9. Proper rest between workouts. Sleep deprivation is a big part of our society. Many people are chronically sleep-deprived. When an athlete works out on a consistent basis, he or she will not only need proper rest-but at least seven hours of sleep at night-to heal damaged muscles, tendons and joints, as well as to rest a more tired body. Proper rest and sleep make stronger athletes.
10. Cockiness and arrogance during training and competition. Some athletes are notorious for this, overtraining and overcompeting to impress fellow athletes…and everybody else. Some athletes have been terribly injured as result.