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7 Common Exercise Errors
Don't let these missteps short-circuit your fitness efforts

By Julie Davis
HealthDay Reporter

TUESDAY, May 9, 2017 (HealthDay News) -- Are you sabotaging your exercise goals? Avoid these common mistakes.

Mistake No. 1: Not keeping an exercise chart or journal. A record tells you how far you've come and when it's time to go to the next level. Noting improvements in your heart rate will also provide motivation. Check it 15 to 60 minutes after exercising -- you'll see a decrease in this number as your heart gets stronger.

Mistake No. 2: Not writing down goals. Studies show that people who chart short- and long-term goals accomplish more of them.

Mistake No. 3: Strength-training the same muscles on consecutive days. This prevents proper recovery and growth. Allow one to two days before working the same muscle groups.

Mistake No. 4: Holding your breath. Proper breathing is almost as important as proper form. Exhale as you lift, and inhale as you lower.

Mistake No. 5: Not eating enough protein. To lose weight and tone up, your plan should include cardio, strength training and a lower-calorie diet that's high in protein -- about three-quarters of a gram per pound of your ideal body weight. More protein enhances the effects of exercise and decreases fat without muscle loss.

Mistake No. 6: Being distracted during workouts. Reading or watching a complex TV show can actually slow your pace. Instead, listen to energetic music or try a sitcom (just be sure to place the screen at eye level for better performance).

Mistake No. 7: Ignoring flexibility and balance training. Both are key to overall fitness.

More information

The American College of Sports Medicine has 10 do's to get your exercise routine on track.

Copyright © 2017 HealthDay. All rights reserved. URL:http://consumer.healthday.com/Article.asp?AID=721797

Resources from HONselect: HONselect is the HON's medical search engine. It retrieves scientific articles, images, conferences and web sites on the selected subject.
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The list of medical terms above are retrieved automatically from the article.

Disclaimer: The text presented on this page is not a substitute for professional medical advice. It is for your information only and may not represent your true individual medical situation. Do not hesitate to consult your healthcare provider if you have any questions or concerns. Do not use this information to diagnose or treat a health problem or disease without consulting a qualified healthcare professional.
Be advised that HealthDay articles are derived from various sources and may not reflect your own country regulations. The Health On the Net Foundation does not endorse opinions, products, or services that may appear in HealthDay articles.


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