16 Outdated Exercise Habits You Should Ditch for a Safer and More Effective Workout

Exercise is fun, but getting in shape takes a lot of effort. You might believe that going to the gym or doing a few crunches is enough, but sometimes that’s not the case. In fact, you could be doing too much or too little and not even know it. If you’re spending time exercising but not seeing any results, outdated workout habits might be getting in your way. Here are some old exercise habits you should let go of to make your fitness routine work better for you.

Static Stretching Before Workouts

Static stretching is when you hold your position for a couple of seconds while sitting, standing, or lying still. Although static stretches are usually a great way to begin a workout, you mustn’t rely on them constantly. Static stretches are only good if you’ve been working out regularly for a while; doing them out of the blue or after a break could hurt your muscles.

Using Machines Exclusively

While working out on machines is easy, relying on them exclusively can do you more harm than good. Machines limit your body to specific motions and positions, so you’ll constantly work on only particular body parts. This can limit your range of motion and weaken body parts because they’re not being exercised.

Over-relying On Cardio

Many people love cardio, and while it’s often a blast, relying on it too much can be dangerous. Cardio needs strength training to succeed; without one or the other, you’ll lose muscle mass and weaken your body internally. Combine cardio exercises with resistance training to get the desired results.

Doing Crunches For Abs

Many social media influencers and trainers recommend crunches to get abs. But solely doing crunches won’t get you the results you want; crunches won’t strengthen your core unless you combine them with planks and other compound exercises to work your gut to get abs.

Skipping Rest Days

You might be a gym rat, but always take rest days. It’s easy to push our body when we’re in the zone, but if you constantly work out without getting a break, you’ll exhaust your body. Rest days ensure you get the energy you need to continue with future workouts. They also ensure you don’t burn out your body or get injured.

Exercising At The Same Intensity

If you exercise at the same intensity, you won’t get anywhere with your workout. While it’s recommended to continue working at a specific intensity, your body will get used to it, leading to plateaus, where you burn fewer calories and build fewer muscles because of the monotony. Keep challenging yourself to higher intensities, even if it’s little by little.

Focusing Only On Single-spot Reduction

Most beginner gym-goers have a specific part of their body they want to work on (the stomach, thighs, chest, legs, etc.). But fat loss that’s targeted to a single spot doesn’t usually work; you’ll still be working out other parts of the body, so you’ll only be wasting your time and energy trying to lose weight in a specific area. Full-body workouts are much more effective.

Rushing Through Reps

Trying to finish your exercises quickly can end up doing more harm than good. When you rush through your reps, you often lose proper form, which increases the chance of injury and doesn’t work your muscles as well. It’s much better to slow down, focus on your movements, and make sure each rep is done correctly.

Using Improper Footwear

If you think the type of footwear doesn’t affect your training, you might need a new pair. If your shoes are worn out, they might not provide the sole support required to work without hurting yourself. Shoes with hard, elevated heels are better for squats; those with firm, flat soles are best for deadlifts and leg workouts, while those with cushioned soles are ideal for cardio and running.

Not Hydrating Properly

When we work out, our bodies sweat, losing salt and water. If we don’t hydrate ourselves adequately, we’ll become dehydrated, leading to cramps and dizziness. To stay hydrated, ensure you’re drinking water between workouts. However, overdoing it can also be dangerous; keep track of your water intake to ensure you’re not over or under-consuming it.

Using Supplements as a Shortcut

Supplements can be helpful, but they aren’t a substitute for eating right and sticking to a regular workout routine. If you rely on them without putting in the effort, you won’t see the results you’re hoping for. If you want to see real progress, you need whole foods and a right exercise plan.

Overdoing HIIT Workouts

High-intensity interval training (HIIT) workouts are great for quickly burning calories, but doing them too often can wear you out and increase the risk of injuries. Your body needs time to recover between intense sessions. Balance things out with some lighter workouts or strength training to keep your body in good shape without overdoing it.

Ignoring Posture During Exercise

If your back or other body parts hurt after a workout, it might be because of your posture. Every exercise needs the right posture to be effective; otherwise, you’ll strain your muscles and bones. Focus on maintaining good form throughout your workout. If you’re unsure how, consult an experienced gym-goer or a trainer.

Not Fueling Properly

Just like cars, our bodies need fuel, too, in the form of pre and post-workout snacks. You might think eating a little before or after your workout will affect your weight loss journey, but you’ll need those calories to burn through your workout and regain strength afterward. Eggs, bread, milk, granola bars, bananas, and dry fruits are great pre-workout snacks, while salads, protein-high meals, and vegetables are great post-workout snacks.

Neglecting Mobility Exercises

Mobility exercises ensure your body retains flexibility and doesn’t succumb to injuries from exercise changes. Neglecting them will only put you at risk; your body might not accept the sudden strain because you didn’t train your body, so you could get seriously hurt. Stretch regularly and work on flexible movements, even if you hope to gain muscle mass.

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This article was first published at Rbitaliablog.