There are so many options when it comes to exercise, it's tempting to jump in and try it all. But there are some common mistakes exercisers make that may end up hurting more than helping. Learn how to avoid injury and get the most of out your workouts with these simple tips.

Doing Too Much Too Soon

This is one of the biggest mistakes beginner exercisers make.  Overdoing it can lead to severe muscle soreness and burnout. 

§         Ease into cardio. Start with a few days at light to medium intensity until you get used to the workouts.

§         Keep it simple by starting with fewer reps and sets.

§         Rest. If you feel sore, give yourself extra recovery days.

Using Bad Form or Lifting Too Heavy

Using bad form doesn't just compromise the effectiveness of your workout, it can also lead to pain or injuries. Lifting weights that are too heavy can cause you to lose control of the weight or swing the weight to complete the exercise, leading to strained or torn muscles.  Some common form mistakes:

§         Straining the knees. When doing squats or lunges, keep the knees behind the toes. Keep your body weight planted in your heels.

§         Rounding the back. When bending over for an exercise, such as dumbbell rows, keep the back flat or slightly arched to protect the back from injury.

Failing to Stretch

Besides avoiding a workout-related injury, stretching can also improve your posture and make you stronger.

§         Don’t stretch until you’re in pain.   Instead, take your time when stretching and only go as far as a little discomfort.

§         Ease into the stretch instead of moving quickly. Sudden jerks and movements before your muscles are warmed up can cause your muscles to tear.

Doing the Same Thing Over and Over

Doing the same routine for months or years can put stress on the same muscles, joints and connective tissue every time you exercise. This could lead to an overuse injury as well as burnout and boredom.   Try cross-training, changing your routine, or working with a personal trainer to learn new ways to strengthen the body and prevent a plateau.

Skipping Your Warm Up

The warm up is one of the most important parts of your exercise routine. By easing into exercise with light movement, you can gradually raise your heart rate, increase oxygen to the body and increase blood flow to the muscles.

Regan Case is an ACE-Certified Personal Trainer with Studio One to One.  For more information, visit www.studio-onetoone.com or call (678)367-3619.