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The Top 10 Fitness Mistakes
by Jennifer May, M.S., R.D., M.S.

Exercise, as you well know, is essential for weight loss and overall health. However, many exercisers make mistakes that compromise the effectiveness of their workouts—or worse, increase their risk of injury. Read on to find out if any of these mistakes are getting in the way of your goals.

1. Not asking enough questions
This is the first place you should start if you are looking into joining a fitness facility or working with exercise professionals. Always check the credentials of your trainers, class instructors, etc. Be sure that any available nutrition information is provided by a registered dietitian. Inquire about educational background, years of experience, and ask to meet anyone that you may be working with. Aside from making sure that everyone is professionally qualified, it is important to make sure that your personalities are compatible. It is also a good idea to ask the health club's representative about payment options, cancellation policies, whether it is possible to freeze your membership for an extended period of time, etc.

To learn more about choosing a gym or a trainer, read How to Choose the Right Health Club (and the Right Personal Trainer, Too).

2. Trying to do too much, too soon
We are often very motivated when we begin an exercise routine, and sometimes that can lead to starting out too fast and doing too much too quickly. Individuals who do this are more likely to burn out and give up on exercise altogether.

If you have or have had any medical concerns (diabetes, heart issues, arthritis, sports injuries, etc.), be sure to discuss your exercise goals and plan with your healthcare provider. You might also request a referral to a physical therapist, who can show you how to perform exercises correctly and effectively within any limitations that you might have. If exercise is new to you, a personal trainer can help you develop a plan that will allow you to progress safely.

3. Setting unrealistic expectations
No matter what the fitness magazines promise, you are not likely to have a "bikini body" in one month, especially if you are significantly overweight and out-of-shape to begin with. Nor will you be transformed from couch potato to marathon runner in such a short stretch of time. However, with patience and dedication, you will become leaner, healthier, and more fit.

Build your fitness routine gradually. Try focusing on one area (such as aerobic exercise) and then adding other activities (such as strength training, flexibility training, or relaxation exercises) as you become used to your routine. Understand that a reasonable rate of weight loss is 1-2 pounds per week. Losing more than 2 pounds per week means that you risk losing muscle and bone tissue as well as fat, and cutting calories too low means that you risk compromising your vitamin and mineral intake and your metabolism.

I recommend that you weigh yourself no more than once a week—preferably first thing in the morning, after you've been to the bathroom but before you've had anything to eat or drink. Take your body measurements on a regular basis, perhaps once a month, and use the DietWatch Planner® to record both your weigh-ins and your measurements. However, don't let these numbers dictate how you feel about yourself and your progress!

4. Performing strength training exercises improperly
If you are new to strength training, ask an attendant or a trainer to show you how to use the weight machines and what the proper form is for free weights and weight machines. (A session with a trainer is also a good idea if you need a refresher or if you are ready to increase the intensity of your strength training.) Before you even get on the machine, make sure it is adjusted correctly (seat height, amount of weight, etc.). Choose a weight that you can lift for 2-3 sets of 10-15 repetitions each—you should be fatigued at the end of the exercise, but you should be able to maintain correct form throughout. If the first few reps are very difficult, or if you find yourself using momentum rather than muscle to hoist the weight, then decrease the amount of weight you are lifting.

Don't rush through your lifting, and don't jerk or swing the weights. Perform each repetition deliberately and with control.

Don't hold your breath! Exhale on the exertion phase (when you are lifting the weight), and inhale during the relaxation phase (when you are releasing the weight).

Finally, remember to give each muscle group at least 48 hours of rest between training sessions. You can do this by doing a full-body strength-training workout every other day or by training every day and alternating between lower body and upper body exercises.

5. Using cardiovascular machines improperly
Again, make any necessary adjustments to the cardio machine before you get on. Don't be afraid to ask questions about using a new cardio machine or any of its preprogrammed workouts. And don't lean on the machine! Leaning decreases the effectiveness and the calorie burn of your workout. If you can't stand up straight while using the treadmill, StairMaster, or elliptical trainer, then you need to decrease the speed and/or the resistance level.

6. Not taking enough time to warm up or cool down
Don't skimp on warming up, cooling down, or stretching; otherwise, you risk stressing your heart and injuring your joints and muscles. For best results, warm up for 5-10 minutes (the longer your planned workout, the longer your warm up should be), then stretch for about 10 minutes before your workout. Don't try to stretch before warming up a little, as cold muscles are more prone to injury.

What intensity is appropriate for a warm up? You should still be able to hold a conversation after you have finished warming up. If you find yourself talking in gasps, you need to warm up more slowly.

To cool down, gradually decrease your speed and intensity. The cool down should be similar to the warm up, only in reverse. Finish your workout with another 10-15 minutes of stretching, with particular emphasis on muscles that you used heavily during your workout.

7. Not wearing appropriate attire
You don't need to wear the latest (or most expensive) workout gear featured in your favorite fitness magazine, but you do need comfortable clothing and supportive shoes. Here are some tips to keep in mind:

Wear clothing that is appropriate to the activity and the season. Wear layered clothing during cold weather—layers trap heat more effectively, plus you can peel off layers as necessary as you get warmed up.
Choose fabrics that "wick" the sweat away from your skin.
Choose footwear that fits and is appropriate to your chosen activity. To learn more about selecting shoes, read The Ultimate "Feet": Finding the Right Athletic Shoes.
If you are a woman, you'll spare yourself some discomfort if you have a good exercise bra. For bras that offer extra support, check Junonia and Title 9 Sports.
If friction is a problem, apply talcum powder or petroleum jelly to sensitive areas. (Hint: Biker-style shorts are more likely than loose-cut shorts to protect your thighs against chafing.)

8. Consuming "sports drinks" and energy bars unnecessarily
Most recreational exercisers do not need “energy” bars or “energy” drinks. A sports drink is only necessary for a workout that lasts 60-90 minutes or more. For a moderate workout that lasts for less than an hour, water is enough.

However, do drink plenty of water. Have at least two cups of water before your workout, plus another four to six ounces of water every 15 minutes during your workout. Remember—by the time you begin feeling thirst, you have already become mildly dehydrated!

9. Trying to push through an injury
A dull muscle ache after a workout is normal, for beginning exercisers and veterans alike. This soreness (called delayed onset muscle soreness, or DOMS) is caused by tiny tears in the muscle. It’s the process of healing these tears that causes muscle tissue to grow and become stronger.

However, sharp pain during a workout is not normal. Do not try to "work through" the pain, and if the pain is severe or unusual, don’t hesitate to visit your physician. Also, consult your physician about the use of painkillers, especially non steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen. Overuse of NSAIDs has been linked to ulcers and other ailments.

Needless to say, seek immediate medical attention if you experience any of the following symptoms during or after your workout:

uncomfortable pressure or pain in your chest
pain or pressure in your chest that radiates to the neck, jaw, shoulders, upper arms, or back
chest discomfort with lightheadedness or fainting
shortness of breath or a cold sweat that is different from the sweating and breathlessness that accompany normal exertion

10. Getting stuck in a routine
If you never alter the amount or the intensity of the exercise you get, you are likely to end up on a plateau. To better understand how your muscles adapt to exercise, consider the effort it takes to lift a gallon of milk out of the fridge. If your body couldn’t adapt to the demand of lifting that gallon jug, then your arm would ache every time you poured a glass of milk!

For best results, shake up your workout at least once a month. There are several ways to change your current exercise routine:

Add an extra workout per week.
Increase the length of two or three of your weekly workouts by 10-15 minutes.
Use interval training to gradually increase your walking, running, or biking speed. For example, on the treadmill you could walk at a steady pace of 3.5 mph for four minutes, then add a "burst" at 4.0 mph for one minute, and repeat this pattern until it is time to cool down. If you are exercising outdoors, you could time your speed "bursts" with a stopwatch or use trees or telephone poles as your guides.
Try new activities, particularly those that exercise different muscles. For example, if you’re a walker, try cycling or swimming.
Establish a mini cross-training routine at the gym. Instead of hopping on the treadmill for 30 minutes straight, use the treadmill for just 15 minutes and then finish up on the rowing machine, stationary bike, or elliptical trainer.

Jennifer May, M.S., R.D., M.S. is the Manager of Nutrition Services for DietWatch.com. Jennifer holds two master's degrees from Indiana University, one in nutrition science and one in exercise physiology. Jennifer has taught nutrition and biology at the university level, and has provided nutrition and fitness counseling and coaching for individuals, medical facilities, health organizations, and schools. She has produced educational materials and has appeared frequently on radio and television.