Workout Mistakes

Exercising too intensely – thinking that the harder you work, or the faster you go, the bigger the benefit – can backfire.

If you’ve just begun an exercise programme, learning how to avoid typical start-up mistakes can help you tone up faster and safer.

Listen to your body

You’re not going to achieve the same fitness results from a stroll that you will from a moderately brisk walk.

How can you strike the right balance? Take the ‘talk test’. If you can’t walk and talk with your exercise buddy, you’re pushing too hard. (If you’re walking alone, try to sing during your walk.) If you’re able to comfortably converse during any type of exercise, you’re likely working out at an acceptable intensity.

There’s no equipment or training needed to understand your ability to speak based on how hard you’re working.

On the other hand, if you’re not increasing your breathing rate or working up a sweat, it’s time to make a greater effort. But again, make it a gradual increase. Exercise intensely enough to work up a light sweat. Perspiring heavily doesn’t mean you’re getting any more from exercise.

Stretch smartly

Forget everything you heard about stretching before a workout. Stretching actually reduces muscle force production – the amount of work the muscles can do – for about 45 minutes, the last thing you need before working out.