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Health and Fitness Tips: Training errors you should try to avoid

by Tracy Willis
Club Manager Dusit Resort Sports & Fitness Club

Sometimes when we work out, we make mistakes. Is it due to rushing through the workout programme or not thinking about what we are doing? Either way, next time you are training at your fitness club or exercising in general, keep in mind the following list of the most common workout errors. This will help ensure you get the best results from your exercise programme with the least injuries and problems.
Often the number one problem is not asking for advice. If you are new to a piece of equipment or have not trained in a while, ask one of your trainers for some help - it’s that easy!
Neglecting to warm-up. This is an invitation to soreness and possible injury. Take at least 5 minutes of light to moderate continuous activity for adequate warm-up. Walking, cycling and easy squats are good choices.
Ballistic stretching. This is a common error that tightens, rather than loosens, the ligaments, making them more vulnerable to injury. Don’t bounce while you stretch. Instead, hold the stretching position comfortably for 10 seconds or more and breathe naturally. Stretching is a very important part of any workout.
Expecting too much. If you are new to exercise or have not exercised in a while, try not to set your goals too high. Take it slowly and don’t work too hard until your base fitness and strength level improves.
Dehydrating. Even in an air-conditioned environment, you will lose quite a lot fluid in a 40-60 minute workout. We should aim to drink at least 8 glasses of water daily, and preferably more if you are exercising. Dehydration, even in a mild state, is unpleasant and can be dangerous. Take particular care in hot environments such as ours.
Poor strength-training technique. Keep movements with weights slow and controlled, rather than using momentum. Make the muscles do the work. If you train with poor technique, you are simply cheating yourself of great results and again, heading for an injury. If you are unsure, consult a fitness professional and practice your movements.
Overworking the same muscles. Do you do the same kind of exercise every time you workout? If so, you are at risk of developing an overuse injury. Additionally, your body will become very efficient at performing only certain kinds of exercises. By varying your programme, however, you can keep challenging your muscles and continually progressing.
Irregular workouts. While some exercise is better than none at all, nothing compares to the benefits of a consistent exercise programme. Try to schedule your workouts just as you would any other appointments to avoid missing your exercise time.

Health and Fitness Tips: Training errors you should try to avoid