Fitness Do's And Don'ts | Stay Energized

 Fitness Do's And Don'ts. 

Fitness Do's And Don'ts : Whether you've been working out for two weeks or two decades, you're probably making mistakes that prevent you from getting optimal results. Here’s what you need to know so you don’t make those common mistakes and so you can get the most out of your exercise routine while keeping safety first.

DO'S

1. Warm-up.

 People tend to shrug off this prelude to exercise, either giving it minimal time or bypassing it altogether. 

A thorough warm-up helps increase the blood flow to the working muscle which results in decreased muscle stiffness, reduced risk of injury and often, improved performance. Additional benefits of warming up include physiological and psychological preparation for more extreme exercise.

2. Stretching.

Stretching is a form of physical exercise in which a specific muscle or tendon (or muscle group) is deliberately flexed or stretched in order to improve the muscle's felt elasticity and achieve comfortable muscle tone. The result is a feeling of increased muscle control, flexibility, and range of motion.

Consider it doing after your workout.

Stretching before exercise can be bad for you, scientists have claimed. Researchers say stretching, considered an important part of any athlete's warm-up routine, can actually weaken muscles. To raise the body's temperature, a warm-up should begin with aerobic activity, and researchers recommend light jogging.

3. Stay Hydrated.

Good hydration means getting the right amount of water before, during, and after exercise. Water regulates your body temperature and lubricates your joints. It helps transport nutrients to give you energy and keep you healthy.

Drinking fluid during exercise is necessary to replace fluids lost in sweat. This action will reduce the risk of heat stress, maintain normal muscle function, and prevent performance decreases due to dehydration.

4. Workout Every Day And Set New Goals.

Regular exercise can boost your energy level, improve your mood, control your weight, make you sleep better at night and lower your risk for such medical conditions as hypertension and cardiovascular disease.

Doing workouts everyday helps with consistency.

Workout smartly...

SMART stands for specific, measurable, attainable, relevant, and timely—all of which are important in reaching a fitness objective. SMART goals can help keep you on track and remind you of your priorities, so you're able to follow through with every workout or healthy meal you have planned.

5. Breathe Better.

Proper breathing is essential during exercise. To improve your performance, focus on your breathing. '' Inhale deeply during the rest phases of an exercise, and exhale forcefully in the work phases." Try inhaling to a count of three and exhaling to a count of three. A powerful exhale can help you generate more force, which means you'll be able to do more workout instantly. 

DON'TS

6. Lifting Too Much.

Muscle Injury. Lifting weights that are too heavy can result in injury to your muscles and connective tissue. If you try to lift weights that are too heavy, the damage done to the muscles is more severe and takes longer to heal. 

Lifting weights every day can hurt your goals to gain muscle and get leaner. Targeting the same muscle groups with a daily lift denies your body in rebuilding process. Even if you work different muscle groups on consecutive days, you should skip lifting a few days each week to prevent overtraining.

7. Don't Lose Concentration.

Preoccupation with outside situations can counteract the benefits of a workout. For example, you might decrease intensity as you lose concentration. And not paying attention to a workout can lead to sloppy style and potential injury. Instead, use the time to concentrate on proper form and control. It will lead to a better workout, greater benefits, and a more relaxing experience.

8. Don't Skip Recovery Days.

When it comes to building muscle, exercise is only half the equation; the other half is rest and recovery. Exercise is where the muscles break down, while recovery (plus protein) is where the growth happens. 

If you're going for the full five days per week, three days should focus on strength training, two days should focus on cardio, and two should be active rest. 

 If you never take a day off, your muscles continue to break down without ever repairing, which only slows — or even reverses — your training progress.

9. Don't Get Bored. Find Yourself a Workout Partner.

Don’t get bored with your workout. New exercises can break the monotony, and the excitement of perfecting new skills can help motivate. Since different exercises work different parts of the body, a diverse workout will aid overall fitness.

If motivation is your problem, a workout partner might be the solution. A partner can motivate you to workout when you normally might not, and can help improve your workout by watching form, encouraging extra effort, and pacing. Try to pick a partner with abilities equal to your own.

10. Find What's Right For You.

Many people either work out too intensely risks Injury When you over-exercise you break your body and immune system down, so you are more susceptible to getting sick, or it takes you longer to recover. Rather than bouncing back from a tough workout, your body is constantly aching or sore — warning, you need to step back and allow it to repair itself.