Small Mistakes That May Be Sabotaging Your Workouts

Not Taking Time To Warm Up

A warm-up is critical for gradually getting the body up to a peak heart rate and performance level and for promoting regular blood circulation. Think of the body as a vehicle during winter; when cold, this vehicle is more prone to malfunction (injury). For this reason, a proper warm-up is vital for preventing malfunction and achieving the desired level of performance. Research shows that increasing the heart rate before lifting weights has produced positive results for individuals in comparison to lifting weights without a cardio-based warm-up. There are many ways to use a warm-up within a workout, and a warm-up does not have to be just a run on a treadmill. Try cycling, skipping, or body weight exercises, such as planking and squats, as a warm-up.

Doing The Wrong Type Of Stretching

Aside from doing a proper warm-up, stretching is another crucial activity many people neglect before exercising. Although many people know that stretching is important before a workout, not everyone does the right type of stretches. Static stretching (for example, doing a hamstring stretch or shoulder stretch) is best used as part of a post-workout cooldown. Stretching before working out should involve movement; this type of stretching is called dynamic stretching. Examples of the ideal type of pre-workout stretch include lunges, high knees, and jumping squats. In a 2013 study published in Strength and Conditioning Research,scientists found that participants who did static stretching before working out showed an eight percent reduction in lower-body strength and a twenty-three percent reduction in lower-body stability. There are many easy dynamic stretches that people at any fitness level can use before working out.