• Workout Tips for 5 Exercise Misconceptions, Myths and Mistakes

    Have you prevented yourself from starting an exercise program based on misconceptions or myths you’ve been told or heard? Today, let’s clear up any confusion and let these workout tips improve your outlook on working out. Hopefully, none of these common exercise myths, mistakes, and misconceptions have prevented you from working out.

    1. Failure to Set Goals (Common Mistake)

    Do you workout without a clear goal in mind? Sure hope not. It’s important to have a clear goal in mind. It is a critical step in exercise and weight loss success. Try tracking your progress in a journal or notebook as it will help you see your improvements and will also help motivate you and meet your ultimate goal.

    2. No Pain. No Gain (Common Misconception)

    Do you often hear the phrase “No Pain. No Gain”. Well, pain is your body’s way of letting you know something is wrong. Listen to your body and don’t ignore this. When you push yourself beyond your level, expect discomfort and time to overcome it. For example, let’s say you want to do a marathon. You need to have the basic training before getting into the advanced training. The basic training helps develop your body and get it ready for the advanced training. Is your heavy breathing because you are pushing your body or could it be the beginning of a heart attack?

    Physical exercise is crucial. Done correctly and you can do it for life. When you are starting out exercise, you will hurt a bit but it’s best to take your time and have frequent rest periods to allow proper healing of muscles. You can cause long lasting damage to muscles, tendons and ligaments if you work out while you are in pain, without allowing enough rest time to heal.

    If you wake up the next morning after a workout and can barely drag your aching body out of bed because everything hurts, you are going to be less motivated to exercise at all. Constant pain is a sure way to kill your exercise program.

    3. Sacrificing Quality for Quantity (Common Mistake)

    When you are ready to increase the number of repetitions of a particular routine and strengthen your muscles, instead of forcing yourself to do a little more each time, try decreasing the number of repetitions in a set but increase the number of sets. Also, back off to half your usual number of reps but add a couple of more sets. You will feel less tired and will be able to gain strength in your fast-twitch muscles.

    4. Weight Training Makes Women Bulky (Common Myth)

    Weight training for women will strengthen and tone muscle, burn fat and increase metabolism, not build mass. Women do not produce enough of testosterone to build muscle mass the way that men do.

    So Women don’t fear and pick up a dumbbell and start burning some fat with weight training! ;-)

    5. Over-Emphasizing Strengths (Common Mistake)

    You should start focusing on weaker body parts rather then what you are good at. This will help you balance things. For example, if your lower body is stronger than you upper body, then try to work only on this area one day a week and workout your upper body more often.

    Being smart about how you exercise will take you a long way. Hopefully, these workout tips will help clear up any confusion of the most common mistakes, misconceptions and myths about exercising.

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    Lisa Santos, Independent Team Beachbody Coach

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3 Responses so far.

  1. Corey says:

    I am definitely guilty of Mistake #1: Not setting any goals. Since, I have learned and the goal setting has really been key for me. Mistake #3 applies to me also. I certainly believe good quality (technique) is key to reaching my goals. This article is great information that everyone needs. I know this has and will continue to help me in my own fitness journey. Thanks again!!

  2. Melody Garza says:

    I love these! So on point! Esp #4!

  3. Darren says:

    Wow. I think I made ALMOST every one of these mistakes. I used to be a marathon runner. I have completed 17 of them. No pain. No gain. That was my motto. I am so glad that I have goals that are balanced with good nutrition.

    Thankfully, number 4 was not one of my problems.