What are the sports mistakes that make our exercise ineffective?

Why is it important to recognize sports mistakes? It's nothing new to tell you that regular exercise is one of the best things you can do for yourself! Exercise strengthens your muscles and bones, improves cardiovascular health, reduces stress, improves memory, sleeps better, and tons more!

But in order to enjoy the benefits of exercise, it is not enough to just exercise and how to do it is very important. You must exercise with the correct principles in order to have a high-quality workout and not get injured.

In this article, we introduce the most important sports mistakes so that you know them well and fix them as soon as possible. These mistakes not only hinder your progress, but also increase your risk of injury.

Not warming up is one of the biggest sports mistakes

Think of your muscles and connective tissue like a rubber band; When the cache has been left for a long time, if you go to it and pull it suddenly, the cache will tear. But if you pull the same rubber a little and release it and pull again little by little; It becomes very elastic and flexible. In simpler terms, the cache is ready. This is exactly what your body needs; To be well prepared for exercise. Warming up is the only way to prepare your body to start exercising.

Warming up before exercise prepares your muscles, heart, and lungs for physical activity, increases your body temperature and blood flow, reduces the risk of injury, and helps prepare your mind for your workout.

Not having a personal and targeted exercise program

One of the most strange but common sports mistakes is training without a clear plan! Starting training without a specific goal will both waste your time and waste your efforts. Training without a plan gradually destroys the athlete's enthusiasm and causes him to gradually give up sports altogether.

But what is the solution? You must first clearly define your purpose of exercise. Have specific training sessions and days and follow a personal plan. In this case, you will see the results of your training on your body, and over time, sticking to this training program will become a habit for you and you will do it very easily.

You can get your program from Fitaman trainers right now. They prepare and adjust the best exercise program for you according to your goals and physical conditions.

Failure to pay attention to recovery

Rest is as important for an athlete as eating! Yes, lack of rest and recovery is one of the dangerous sports mistakes that many people unknowingly make.

If you train and don't give your body enough time to recover and regenerate, not only will your performance drop, but your body will be vulnerable to injury. Muscle growth happens on rest days, when your muscle fibers have time to repair and become stronger.

Taking the phone to the training session

Training time for you is a personal time that you set aside for yourself and you are supposed to pay attention to your body and mind. If you take your mobile phone with you here, you have taken this time from yourself and devoted it to the phone. Working on your phone destroys your focus, creativity and enthusiasm. Unfortunately, working with the phone is a common sports mistake.

Failure to follow the training program

When we say non-adherence to training, you may think that we mean those who start a sport and give it up after a short period of time; Of course, this is also an important issue and destroys your self-confidence.

But there is another group that doesn't stick to their training and they are the ones who jump from one exercise to another and want to try everything. Such work also destroys your self-confidence; Because you cannot try at once and see the result.

The best result is obtained from consistency and adherence to the exercise routine. If you are someone who likes variety and new exercises, we suggest you use hit exercises one day a week, which has new and interesting exercises that will excite and surprise you.

Unrealistic and strange expectations of sports

Your goals and expectations from your exercise and training should be reasonable. You cannot achieve very big and unrealistic goals in a short period of time, and if you have such goals in your head, you will soon be disappointed and unmotivated.

For example, to lose weight, you cannot count on “exercise” too much. Exercise is only part of the weight loss equation. In order to lose weight, you must have a proper diet along with exercise and follow it to achieve the desired result.

Ignoring pain and discomfort

Pain after exercise is normal! But not severe pain or discomfort! Listen to your body and differentiate between helpful pain (mild pain) and warning pain (sharp, debilitating pain). If you experience the latter, be sure to rest or call your doctor.

Unbalanced training

This is one of the most important sports mistakes, but if your coach is an expert, such a mistake will not happen. Imbalanced training means focusing too much on one type of exercise or one muscle group, which is not only ineffective, but also harmful. For example, overemphasizing abdominal exercises and neglecting back exercises will throw off your posture and cause pain.

Also, doing only aerobic exercise and omitting strength exercise, or vice versa, is another common exercise mistake. A combination of strength and aerobic exercise is considered a correct and principled method.

Lack of proper nutrition

When you add exercise to your daily routine, your need for food will also change. Your nutrition is like “fuel” for your body, and if you don't have a proper plan for it, it will have a negative effect on your exercise.

Depending on your goal (weight gain? weight loss? muscle building? fat burning?) and also depending on your sport (bodybuilding? basketball? soccer? pilates?) you need a specific meal plan that gives you the energy to exercise. supply and give your muscles a chance to recover. Having proper nutrition will help you reach your goals sooner.

Wrong techniques and exercising in the wrong form

Doing exercises incorrectly and making mistakes in bodybuilding movements is one of the most dangerous sports mistakes; This not only kills the effectiveness of your workout, but also increases your risk of injury. Especially in bodybuilding and strength training, technical mistakes and bodybuilding mistakes are very common and unfortunately dangerous. For example, you may seriously and permanently damage your spine by doing the “deadlift” wrong.

but do not worry! Coaching and having a basic plan will take care of you. In addition, you can install the Vitamin application and have access to all sports movements for free. In the movement bank section, there are videos and explanations of each movement.

Exercise in the wrong amount and in the wrong way

One of the most common sports mistakes in bodybuilding exercises is doing too many repetitions and sets. Do not think that the more you exercise, the better! When muscles are overtired, they work inefficiently and there is no progress at all.

On the other hand, another similar sports mistake is hitting too hard! Going too heavy will ruin your technique and put you at risk of serious injury. In addition, when you lift too heavy a weight, you will perform the exercise incompletely, which will not benefit you at all.

final word

To take advantage of the results and benefits of exercise, you must practice properly and do the movements and exercises correctly and in the correct way. In this article, we introduced and explained the types of common sports mistakes. Unfortunately, making these sports mistakes, in addition to affecting your sports results, will cause mild to severe injuries in many cases.

References: forbes – verywellfit