Setting unrealistic goals

Getting fit and healthy is not a sprint, it's a marathon. Too many people fall into the trap of expecting too much too soon, with unrealistic goals leading to over-training and possible injury. Whether you want to lose weight, gain muscle mass, or simply feel better climbing the stairs, it's important to build up your workouts gradually andunderstand the importance of diet. By setting up and writing down your fitness goals, you can develop a sustainable plan that builds up slowly over time and helps you avoid burnout. 

Being single minded

Whether you want to lose body fat or gain muscle mass, most people have a single goal in mind when they start exercising. While it's fine to stay focused and keep your eyes on the prize, it's even more important to understand compound movements and the intricate links between cardio, strength training, and flexibility. For example, body weight exercises are a great way to lose weight in combination with cardio, and stretching is needed to prepare muscles and joints prior to weight routines. 

Incorrect technique

Time and time again, people get injured because they fail to use correct technique. Doing an exercise incorrectly can easily lead to acute and chronic injuries, which can create both short and long-term problems. Even if you manage to avoid injury, incorrect technique often means you're working out at a speed or strength that's not right for you. By seeking advice from a professional or training with someone who knows what they're doing, you can be safer and get better results by doing less work.

Not stretching

Flexibility is the missing link between cardio and strength training, with dynamic stretching before and after exercise helping to prepare muscles, reduce muscle soreness, and prevent injury. From long yoga sessions through to simple 10-minute stretching routines, being flexible helps you to move your body properly during cardio and gets your muscles and joints ready for heavy weights during strength training. 

Not taking breaks

While it’s important to push yourself when exercising, everyone needs down time - both on a micro and macro level. For example, taking short breaks during an exercise routine allows you to correct your technique and recover your energy. Taking regular rest days is just as important, not just to prevent injuries but also to avoid times of low energy, fatigue, and depression. A gentle recovery day or two helps you tune in and listen to your body, making you more likely to avoid long-term injuries and less likely to quit when times get tough.

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