2 Mistakes we make when working out

The benefits of exercise are immeasurable. The ability to move our bodies to gain strength, endurance, stamina, reach a healthy body weight, release feel-good hormones, and simply for the enjoyment of being active, is a gift we don’t want to pass up on. If you’ve been diligently working out but have noticed a weight loss plateau or are not seeing results you want, you could be making a couple of common workout mistakes.

These two common workout mistakes have little to do with proper form or not exercising enough. Rather, it’s a couple of misconceptions people have about exercise and fitness in general.

1. Mistake number one – Not lifting heavy weights

The ability to lose weight, build muscle, make health progress and promote overall health relies quite a bit on lifting weights. Light dumbbells of one-to-five pounds are initially good to start with, but don’t be afraid of eventually progressing to heavier weights.

Generally, lifting heavy weights is not a phobia of men – most men want to lift heavy weights since they are already naturally stronger than women and like seeing muscle development. Women, however, often have the notion that lifting heavy weights will promote too much muscle development that look unattractively big and bulky. Therefore, women often rely on lifting lighter weights but then wonder why they are not seeing more strength and toning in their muscle mass.

To prevent sarcopenia or age-related muscle mass, lifting heavier weights is a must. Beginning at age 40, everyone will start losing on average about 5-8 percent muscle mass each decade if they don’t weight train. When we lose muscle mass, it is replaced by fat mass. The high our percent body fat content is, the slower our metabolism resulting in weight gain and difficulty losing weight, we become weaker, less stamina and endurance and eventually will become more frail and less able to live independently as the years go by.

Lifting heavier weights will not create huge bulky muscles but instead give a nice sexy muscle definition that is difficult to get with only doing cardio alone. Women should not worry they will end up looking like a body builder. Women do not produce enough testosterone in their body to put on huge muscle gains and “get big.”

To reap the benefits of weight training, it is recommended both men and women strength train three time a week for progress and two times a week for maintenance and to focus on full-body workouts.

2. Mistake number two – Being focused on one thing

We are always told to find a physical activity you enjoy doing so you’ll stick with it. And it’s true. If you abhor jogging but love to go on brisk walks, that’s great. What’s not so great is if brisk walking is the only physical activity you do and nothing else. It is possible to be doing too much of a good thing. Remember, variety is the spice of life.

Granted, brisk walking is a good form of exercise – great for the legs, butt and cardiovascular health. However, it’s important to get a variety of exercise disciplines to decrease boredom, work different muscles, improve flexibility, and keep your mind stimulated. Instead of brisk walking 5- 6 days a week, mix it up. Walk 3-4 days a week and then do a spinning class and yoga on the other days. Intersperse these days also with weight training. Or occasionally do something out of the ordinary such as hiking on a challenging trail, playing tennis, or kayaking.

The name of the game is to have a well-rounded program that includes strength, cardiovascular activities, stretching, balance, and agility. If you do this, you are well on your way to both a physically and mentally fit body. What more could you ask for.