These 8 Common Workout Mistakes Could Be The Reason You’re Not Seeing Results

The need to be more physically active is even greater now than before as we remain on lockdown and opportunities for exercising outdoors is limited. It is something we must do to stay healthy during these challenging times.

If you do unsupervised workouts, or exercises without the help of a trainer, you need to be extra careful. There is a proper way to do particular exercises to prevent injuries, and if you are not aware, you could be among those who are guilty of committing these common mistakes. Check yourself! 

Mistake # 1: Working out for too long.

Ferdinand Laforteza, a fitness coach and personal trainer at Anytime Fitness Holy Spirit branch, says that the adequate amount of time for exercising in a day is 30 to 45 minutes. He says not to exhaust your body for three hours or more.

“Ang nangyayari kasi, instead na fat ang nabu-burn, dahil sa sobrang tagal [ng workout], nawawalan na rin tayo ng muscle mass,” he explains.

Mistake #2: Doing cardio exercises excessively.

“Clients go to the treadmill for 1 to 2 hours at iniisip nila na papayat sila if they do it like that,” says Ferdinand.

He advises those who want to burn fats to go for weight training and a proper diet plan instead, which increase muscle mass while burning fat. “Too much cardio can burn muscle mass,” he adds.

Excessive cardio could also lead to muscle soreness and fatigue as it increases the level of cortisol, which is a stress hormone.

Mistake #3: Prioritizing quantity over quality.

Ferdinand says many gym goers pay too much attention to lifting heavier weights “pero nakakalimutan na nila yung proper form of the workout. For me, the priority should be the form,” shares Ferdinand. The quality of the workout is more important. That, and a proper diet, contributes to weight loss and will help you achieve your fitness goal, he says.

Mistake #4: Skipping warmup.

If you go straight to exercising at a vigorous pace without doing any form of warmup, you may be putting undue stress to your lungs and heart.

“Warmup is very important every time we have to do a workout to prevent injury,” says Ferdinand.

This step prepares your entire body for physical activity. It gradually accelerates your breathing and your cardiovascular system, and minimizes the risk of muscle injury and soreness.

Harvard Health Publishing reports that warming up must last only 5 to 10 minutes. Simple warmup exercises include head rotations, arm sways, and walking in place.

Try these 10-minute warmup exercises by fitness expert Emi Wong to prep your body before any physical activity.

Mistake #5: Not getting enough shut eye.

Ferdinand shares that at least 7 to 10 hours of sleep is needed prior to engaging in any exercise for muscle recovery. Insufficient sleep can lessen your muscle strength when exercising and affect your energy. Worse, it could compromise your safety and lead to injuries.

“To perform the next training or workout, you need to come back stronger. Sleep also improves hormonal balance and mental health,” he adds.

Learn about the relevance of sleep to your workout routine from Kinesiology graduate Jeremy Ethier.

Mistake #6: Doing static stretching instead of dynamic stretching.

Ferdinand observes that people commonly perform static stretching prior to warming up.

This movement, characterized by stretching in a particular position while remaining in place, promotes flexibility, improves blood flow, and prevents injuries. “Remember, our muscles need to be warmed up first before [stretching],” he says.

However, too much stretching may cause tension and discomfort, which may lead to feeling a slight pain while doing such movement.  

To prevent this, warm up by doing dynamic stretching like leg lifts, butt kicks, and walking lunges for around 10 minutes.

Check out this set of dynamic stretches done by physical therapist Dr. Jo on her channel.

Mistake #7: Being inconsistent.

“For us personal trainers, the first thing we want [from] our clients is consistency and motivation,” says Ferdinand.

“Mahirap ma-achieve ang isang bagay kung hindi magiging tuloy-tuloy ang workout and eating the proper food or nutrition,” he says.

Cramming a week’s worth of exercise into one session will likely increase the chance of injury. Exercising sporadically is also less efficient as compared to a more consistent training schedule.

Correct this mistake by setting a goal to do moderate-intensity activities and strength exercises for 150 minutes at least twice per week.

For words of encouragement and motivation, watch this meaningful video by Amanda Bisk, an exercise physiologist.

Mistake #8: Not checking your posture.

According to Ferdinand, poor posture happens because of imbalanced muscles.

To correct this, avoid a slouched posture when exercising as this contributes to back and shoulder injuries. Remember to keep your back straight. Good posture promotes flexibility, balance, and strength to give you the right amount of energy throughout your day.

Improve your posture with the help of these easy exercises by professional fitness trainer and nutrition coach Joanna Soh.

As a piece of advice, Ferdinand tells fitness enthusiasts to enjoy the process, be consistent, ask help from fitness coaches, and, of course, to set their goals. “Being fit is ageless.”

This article originally appeared on OneLife.PH