By Dr. Antonino Bianco
1) Don't ask for advice. If you are a new member and have chosen to work out in the weight room, look for an instructor and ask for advice about the type of training you want to follow without fear or embarrassment; you're just asking that person to do their job.
2) Neglecting the heating phase. This is an invitation to avoid muscle soreness or tears. The best method for warming up is to practice cardio-fitness for at least 8/10 minutes, then stretching, before moving on to the actual workout.
4) Request too much. If you are at the beginning, or you are not exercising much, ask yourself this question: Have I set too high a goal? If you can't hold an activity for more than 20 minutes, or exercise above 80% of your heart rate, you need to review your training program.
5) Dehydration. Did you know that if you exercise for a period ranging from 45 to 60 minutes even in a conditioned environment you lose a liter, a liter and a half of liquids? Both men and women are advised to drink eight to twelve glasses of water a day.
6) Weightlifting technique. You are training your biceps with 18 kg weights and you are very proud of your talent, when an instructor suggests you to slow down your movements and control your breathing. Suddenly the 18 Kg seem too heavy. Why? Because you are exploiting a moment of inertia and not your strength. You must therefore slow down and carefully follow the instructor's advice.
7) Exaggerate. You have reached your training plateau and the more you increase the intensity of your exercise, the more the situation seems to get worse. Relax. The more you exercise, the more you need to rest because your body needs time to recover energy.
8) Overwork of some muscle groups. Do you always do the same types of exercises every time you exercise? If so, you are running the risk of getting injured.
9) Lack of variety in your program. As already mentioned, the physicist can derive many benefits from a targeted and constant activity. However, if weight loss is your primary goal, you should not only vary the choice of exercises but also the duration, intensity and frequency.
10) Occasional training. Better to train every so often than not to train at all, but you will certainly not get the benefits you can get from a constant training program.
