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18 Common Mistakes About Exercise Pointed Out By Experts

18 Common Mistakes About Exercise Pointed Out By Experts

Fitness and exercise are more popular now than they have ever been. But with the growing popularity of (primarily) indoor workouts like weightlifting, CrossFit, Pilates, and yoga, there is growing room for doing harm to our bodies.

I recently got in touch with health and fitness experts from around the U.S. to find out what they consider some of the most common exercise mistakes. Whether you’re a seasoned pro or a total fitness newbie, chances are you’re making one of them. Take a look at their solutions for help on correcting some of these fitness mistakes:

1. Poor form on simple abdominal crunches

According to Tami Peavy, owner of Practical Therapy4U, keeping your hands behind your head or straight at your side during common ab crunches places an unsafe amount of torque on your neck. This can lead to neck pain, migraines, disc bulging and shoulder pain.

Instead, Tami recommends the “Reverse Crunch.” She explains, “Lying on your back, put your hands under your lower back for support. Bend your knees and keep your feet flat on the floor. Now, lift your knees into your chest, contracting your stomach muscles as you lift. Repeat this 10 times for two sets.” It makes for an effective, low-stress alternative!

2. Static stretching before a workout

Stretching is a good thing, right? It certainly has its place, but it can also be damaging, says Pilatesology co-founder Alisa Wyatt. “Stretching is great after a workout, but if you do it when your muscles aren’t warmed up, then it gives you what I call ‘old rubber band’ muscles. This is when your muscles stretch to the point of weakness and stay that way while you work out, which reduces your strength and power, as well as sets you up for injury.”

Instead of kicking off your workout with a cold stretch, she recommends a warm up that gets your blood moving, your joints lubricated, and helps increase your flexibility all at the same time.

3. Too much running, too hard

Running is one of the most popular forms of exercise, with minimal cost and benefits that include a stronger heart, lungs, and core. But too much of a good thing is still too much.

“Because of its repetitive nature, running has the potential to cause overuse type injuries to the feet, lower extremities, legs and spine,” says Joel K. Jezequel from NY Sports Med. He recommends steady increases in distance (about 10% per week, optimally), addressing muscle strength/length imbalances, and getting sufficient rest between runs.

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4. Too much sitting

From long hours sitting in front of the computer, to driving in our cars and lounging on the couch at the end of a long day, the last thing most of us need is more time spent sitting—especially during our workouts.

“Sitting down to train the shoulders, biceps and back are traditional ways to work those muscles, but it decreases the work for the legs and the core,” explains fitness expert Keli Roberts. “Training in a standing position allows the legs and the core to play a role and is a much better and functional approach to exercise.” She also points out the strong association between extensive time spent sitting and increased mortality risk, according to research from the Pennington Biomedical Research Center.

5. Generating movement from the joints, rather than the muscles

One of the many downsides of poor form is placing too much pressure on the joints, rather than the muscles. This issue, according to CABARRET creatrix Nicole LaBonde, often stems from “bending and unbending at the joint, rather than thinking of lengthening or contracting (the) muscles.”  In order to correct this problem, she will often force students to perform movements in slow motion, keeping the muscles engaged and the joints stress-free.

6. Choosing the wrong workout routine

“The biggest mistake I see people make is doing things they hate,” says Jeanette DePatie, author of The Fat Chick Works Out! “Into every life comes the decision to watch Game of Thrones or do your fitness routine. If you hate your exercise routine, I guarantee, ‘winter is coming.’ I often say exercise is like sex; if you’re not having fun, you’re not doing it right!”

7. Not enough intensity during workout time

It goes without saying, but the goal of most exercise routines is to burn calories and lose weight. And it turns out that most of us are doing it wrong. According to personal trainer and fitness author Clint Fuqua, “EPOC (excess post-exercise oxygen consumption) is the real trick to burning off unwanted fat, increasing stamina for all activities, and being able to enjoy that extra slice of pie with no regrets.”

If you’re looking to trigger this long term post-workout burn, Fuqua recommends pushing hard for 30-40 minutes, rather than hanging around the gym for a hour or more, barely breaking a sweat.

8. Listening too much to the internet, magazines, and books

If you’ve done much research into diet and exercise trends, you’ve probably noticed that the “experts” rarely seem to agree on what’s the best way to lose weight and get healthy. While some are adamantly advising low-carb, high fat diets, others are all-in on keeping fats down and protein high.

The answer may be more simple than you think. Certified strength and conditioning coach Henry Halse says, “You will have much more success if you simply tune out all the background noise and focus on what you know works for you! My dad once gave me the diet advice ‘everything in moderation.’ His mother actually told him that. She didn’t read it in a book, magazine, or Google. It’s something that she knew instinctively. To be honest, researchers are now finding that ‘everything in moderation’ may actually be the most beneficial approach to eating.”

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9. Not rehydrating enough during/after workouts

Did you know that dehydration can have negative effects on everything from your mental sharpness to power, endurance, and much more? David Parishdirector of Biofreeze Human Performance Center, warns that dehydration “is one of the biggest contributors to stalled healing, yet it is one of the most preventable conditions out there.”

He recommends monitoring your sweat loss and making sure to rehydrate with three cups of water for every pound of water weight you lose. He also warns against alcohol, caffeine and certain supplements, all of which can contribute to dehydration.

10. Ignoring bone and joint health

While most of us focus on fitness and muscle strength as the foundation of our exercise, that might be the wrong approach. “An exercise routine that places too much stress on the muscles without caring for joint and bone health often leads to serious pain in supporting areas of the body, such as the lower back, knees and ankles,” says Dr. Steven Kozmary, owner of Kozmary Center for Pain Management.

To avoid these issues, he advises receiving proper nutrition and stretching, and avoiding exercises that place undue stress on crucial joints.

11. Thinking you need a gym membership to get in shape

Think you can’t get a good workout unless you have a pricey gym membership? You’re wrong, says Jen DeCurtins, Premier Protein Ambassador and author of Ultimate Plank Fitness. She points out that “not having access to a gym doesn’t mean you can’t strength train! There are so many workouts you can do at home with your own bodyweight or a set of dumbbells.”

These types of calisthenic workouts are easy to find and can have serious health benefits.

12. Working too hard without resting

Dayna Kurtz, owner of Fitness That Fits You, knows all too well the negative effects that come from over-working. “In a city like New York,” she says, “there is tremendous pressure to look fit. As a result, many clients are inclined to overdo their workouts–hitting the gym multiple times a day, or working the same muscle groups on consecutive days. Muscles need time to rest and repair after strength training.”

She points out that inadequate rest can drastically increase the likelihood of injury and is an essential part of a good fitness regimen.

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13. Not lengthening and stretching muscles

Another misstep that’s become all too common is ignoring the need to lengthen and extend your muscles. “What many weight lifters also don’t know is that lengthening muscles (stretching) will help build more muscle in order to build strength,” says Hope Cowgirl, owner of  inBalance Studio. “Once you become too bulky and immobile, your muscle has no where to go to grow!”

To avoid this problem, be sure to take time to stretch both during and after your workouts.

14. Set realistic goals

If you’re anything like me, you’ve probably started a new diet a month before that big trip to the beach. The problem is that it’s almost impossible to get in the kind of shape you’re hoping to practically overnight. Rhodie Lorenz, a cycling instructor at Joyride Studio and Premier Protein Ambassador agrees. She advises, “Keeping in mind that fitness and nutrition are lifestyle choices that will keep you healthy, commit to exercising when you can and make it happen. You can’t lose 20 pounds in one week, and you can’t begin training for a marathon a week before.”

Instead, she recommends starting with smaller, but steady, plans to help you achieve your goals. Committing to a consistent process will bring you the results you’re after without leaving you feeling frustrated.

15. Poor preparation and distracted workouts

If you’ve been inside a gym recently, you’ve probably noticed dozens of people looking down at their smartphones. As Shane McLean, owner of Balance Guy Training, points out, this can be a serious no-no. “In the age of social media and smartphones,” he says, “gym goers are a little distracted checking their Facebook feeds and posting pics on Instagram, rather than hitting the weights. Lifting weights is not rocket science but you do need to pay attention to get the most of of your routine.”

His simple solution? “Leave the phone behind for one hour. It’s not going to kill you.” I couldn’t agree more.

16. Lack of cross-training and corrective strengthening

It’s easy to get into a groove with an exercise you like. It’s also easy for that groove to turn into a rut, and one that can cause injury and overuse.

One expert who has seen that time and time again is Joan Scrivanich, USA Track & Field Certified Coach and owner of Rise Endurance. Joan cautions, “Certain muscles naturally become stronger when we always do one sport or exercise. Strengthening the muscles that play a smaller but important role help you stay fit, healthy, and injury free. For example, runners would perform corrective exercises that target the core, including the glutes and hips.”

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17. Not enough variety in their workouts

The downsides of repeating the same workouts again and again go beyond the risk of injury alone. Certified trainer and strength coach Ian Montel counsels, “The most common mistakes I have noticed in the gym revolve around a general lack of understanding of the General Adaptation Syndrome. In short,” he continues, “this is the way in which the body adjusts to a specific stimulus. If you are not changing your workouts (through different exercises, routines, intensity, sets, reps, etc.) than you will not see any gains.”

If you want to keep making gains in both strength and fitness level, he suggests following the FITTE (Frequency, Intensity, Time, Type, Enjoyment) principle. Adjusting at least one of these aspects every 4-6 weeks will keep you making gains and avoiding injury.

18. Using too much momentum while lifting free weights

Putting up big numbers in the weight room has its benefits, to be sure. Building strength and lean muscle mass can lead to a more powerful fat-burning metabolism. But as Vivian Eisenstadt, owner and Chief Physical Therapist of Vivie Therapy, warns, if you’re not doing it right you could be doing more harm than good.

Vivian recommends, “Slow controlled movement with intention on what muscle you are working on with a stable core is your best bet for safe great results. Slow controlled ‘eccentric’ muscle contraction (e.g. the slow lowering of the barbell in a bicep curl, or lowering the straight bar down in a bench press) give you more bang for your buck and gets your muscles stronger faster.”

Fixing these fundamental exercise flaws doesn’t have to be hard. Heed the advice above and you’ll be doing your body a major favor. Which of the mistakes above have you been making?

Featured photo credit: not what it looks like/istolethetv via flickr.com

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Jimmy Winskowski

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Last Updated on October 15, 2019

How To Be Successful In Life? 13 Tips From The Most Successful People

How To Be Successful In Life? 13 Tips From The Most Successful People

What is success to you? How to be successful in life?

To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

What follows is a list of thirteen of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these 13 tips are essential:

1. Think Big

    From Michelangelo Buonarroti, Great Renaissance Artist:

    “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

    There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

    Imagine then, if he decided not to work as an artist.

    Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

    Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
    Instead be ambitious.

    2. Find What You Love to Do and Do It

      From Oprah Winfrey, Media Mogul:

      “You know you are on the road to success if you would do your job and not be paid for it.”

      This is a good quote to remember and think about when you’re at work.

      Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

      If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

      Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

      Not sure what your passion is yet? You should learn about this Motivation Engine first.

      Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

      3. Learn How to Balance Life

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        From Phil Knight, CEO of Nike Inc.:

        “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

        All too often, people think that to be successful, they need to make the object of their success their life.

        If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

        However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

        If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

        In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

        To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

        4. Do Not Be Afraid of Failure

          From Henry Ford, Founder of Ford Motors:

          “Failure is simply the opportunity to begin again, this time more intelligently.”

          There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

          Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

          His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

          He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

          Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

          Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

          If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)

          5. Have an Unwavering Resolution to Succeed

            From Colonel Sanders, Founder of KFC:

            “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

            This, in many ways relates to the above quote about learning from your failures.

            It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

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            If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

            Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

            6. Be a Person of Action

              From Leonardo da Vinci, Renaissance Genius:

              “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

              Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

              Think about it, picture someone like William Shakespeare:

              When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

              You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

              All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

              Applying this to you?

              Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

              7. Cultivate Positive Relationships

                From Theodore Roosevelt, 26th President of America: “

                The most important single ingredient in the formula of success is knowing how to get along with people.”

                The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                People liked them. They wanted them to do well.

                This is key to good leadership.

                It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                As such, help people and they may help you; and be good to people, and they my be good to you.

                8. Don’t Be Afraid of Introducing New Ideas

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                  From Mark Twain, Famed Author:

                  “A person with a new idea is a crank until the idea succeeds.”

                  It is an unfortunate truth that those with the boldest ideas are often disregarded.

                  Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                  If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                  9. Believe in Your Capacity to Succeed

                    From Walter Disney, Founder of Walt Disney Company:

                    “If you can dream it, you can do it.”

                    Success has to be something you can imagine yourself achieving.

                    It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                    Keep dreaming!

                    10. Always Maintain a Positive Mental Attitude

                      From Thomas Jefferson, 3rd President of America:

                      “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                      Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                      Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                      If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                      However with the wrong mindset of doubt, you’ll be much easier to stop.

                      11. Don’t Let Discouragement Stop You from Pressing On

                        From Abraham Lincoln, 16th President of America:

                        “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                        It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                        When surrounded by doubts, giving up can actually seem like a good idea.

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                        Don’t pay attention to the doubts. If you are discouraged, ignore it.

                        If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                        This is How Self Doubt Keeps You Stuck and How to Overcome It

                        12. Be Willing to Work Hard

                          From JC Penny, Founder of JC Penney Inc.:

                          “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                          You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                          Whichever way you frame it, they say one thing:

                          True success comes from work.

                          You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                          Check out this article and you’ll understand Why Hard Work Beats Talent.

                          13. Be Brave Enough to Follow Your Intuition

                            From Steve Jobs, Co-founder of Apple Inc.:

                            “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                            In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                            If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                            It’s like how your body can detect danger even when things seem safe.

                            Ultimately then, you need to trust your own instincts.

                            Final Thoughts

                            What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                            Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late

                            More to Help You Succeed in Life

                            Featured photo credit: Ryan Wong via unsplash.com

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