Posted by Savneet Singh on Sep.30, 2010

ⓒ iStockPhoto - LajosRepasi

You might be just a beginner or may be experienced in your exercise regimen, but there are many mistakes most of us make while workout. These mistakes become a part of our exercise routine like bad habits, and can lead to injury, joint pain and delayed or no results. In order to get maximum benefit out of the hard work you put in during exercise to remain fit, it is very important that you identify problem areas.

Avoiding the Warm Up

Warming up before beginning the strength training or other work out may sound so boring and like a waste of time, but the warm up is a very important part of the exercise regimen, with many benefits. It should be the base of any fitness plan. Warm ups prepare muscles and connective tissue to loosen up and bear with the stress during the exercise. Your muscles work better because of blood flow toward the muscles, giving better results. Joints are lubricated, which decreases the chances of joint pain. If you skip warming up consistently, you are at high risk of injury and delayed result gains.

Always warm up for 8-10 minutes and then jump into your workout. If your body is lightly sweated, you are good to go.

Skipping Cool Down and Stretches

Doing stretching exercises and cooling down is equally important. Stretching and cooling down helps the body change from one exercise to the other.

Cooling down specifically helps transition the body and mind to rest after you have worked. It gradually lowers your heart rate, blood pressure and body temperature. The sudden transition of the body from exercising to rest may cause blood pressure to drop, which could cause dizziness or fainting. By properly cooling down you also prevent muscle stiffness or soreness. Cooling down should always be gradual and be done after any exercise or strength training for 10-15 minutes. Keep in mind that stretching is not same as cooling down.

Stretching helps decrease the tension in your body, improves posture and aids coordination. Stretching helps joints and body parts to move further, avoiding the risk of injury or any kind of discomfort. Furthermore, it establishes breathing patterns, delays the onset of muscle fatigue and increases energy levels. Stretching from head to toe when the body is warmed up and more flexible is desirable for maximum benefits. Stretches should be slow, controlled and gradual, avoiding any jerks or bouncy movements. You should have a feeling of a little discomfort while you stretch. If you feel pain, you have stretched too much. You can do stretching exercise 15-18 minutes everyday with each stretching 15-30 seconds.

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Posted under Fitness For Body & Mind, Health Facts.