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12 FITNESS HABITS TO IMPROVE YOUR HEALTH (PART 2)

3. Focus on Form
Although it may be tempting to focus on running faster and lifting heavier, individuals should focus most attention on good form. Along with protecting against injury, focusing on form can naturally heighten physical performance.

4. Experiment with Exercise
Exercise is much more than regular trips to the gym. Especially if stepping into the fitness world, experiment and try out multiple workouts and activities. From joining a local kickball team to signing up for a yoga class, there are numerous, fun ways to keep active and prevent burnout.

12 FITNESS HABITS TO IMPROVE YOUR HEALTH(PART 1)
1. Build A Routine
Habits are essentially developed by building and sticking to a routine. Particularly when first starting out in the fitness world, individuals should make it a habit of getting active each day, including a quick, 30-minute morning workout before work.

2. Lift Weight
Predominately, women, tend to stray away from lifting weights in fear of “bulking up.” However, weight and resistance training is extremely valuable for building muscle and cultivating a lean body mass. Weightlifting should be incorporated into workout regimens at least a couple times each week.

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8 BAD WORKOUT HABITS YOU CAN FIX TODAY（Part 4)

Not eating enough
People who exercise in order to lose weight may find it counterintuitive, but fasting before a workout can actually lead to a weight gain – low blood sugar makes you feel sluggish, which can lead to a less intense, shorter session.

Sitting between sets
While you should (as we noted above) listen to your body, you also need to maintain an elevated heart-rate during a workout in order to burn calories and attack fat. It’s very tempting to take a few moments of rest between reps, but in general, you should limit “down time” as much as possible. (NOTE: If you feel lightheaded or unbalanced, however, stop whatever you’re doing immediately.) Do you find yourself committing some of these workout “sins”? Let us know how you break your bad habits in the comments!

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8 BAD WORKOUT HABITS YOU CAN FIX TODAY（Part 3)

Not varying your routine
When regularly going to the gym, it’s easy for people to get in a groove. Forgetting to vary the routine, however, can prevent you from getting the full benefit of a balanced workout (cardio, strength, etc.) as well as creating oddly over- and under-built body regions.

Having unreasonable expectations
Nothing proves to be a better demotivator than starting a routine with unreasonable expectations. While exercise goals are encouraged, good health is a long-term, continual process. If you head into the gym assuming you’ll be able to lose 10 pounds in a week, you’ll push yourself too hard and burn out fast. Develop goals that are reasonable, achievable, and long-lasting.

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8 BAD WORKOUT HABITS YOU CAN FIX TODAY（Part 2)

Not warming up
This is probably the most common bad habit around the gym – after all, you feel fine before you work out, and often don’t experience pain directly afterward. (Two days later can be a different story.) But a warm-up routine is essential when preparing your body for a workout. Go through a full range of motion for every muscle group both before and after exercising. This will give your body the best chance for good health during the workout and good feeling after it.

Not drinking enough water
There is a reason water fountains are so common in gyms. Becoming dehydrated is a major problem for exercisers – especially those engaging in particularly challenging workouts. As we sweat, our body discards toxins and cools itself through sweat. If we fail to replenish our body’s water (and remember, human bodies are over 50 percent water!), we risk lethargy, thirst, lightheadedness, and accidents.

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8 BAD WORKOUT HABITS YOU CAN FIX TODAY（Part 1)

Not feeling the burn
More commonly known as “undertraining,” not pushing yourself (i.e. feeling the burn) is a bad habit that can render a workout far less effective as it might otherwise be. Undertraining can include bad form or posture on various exercises or going through reps so quickly that your muscles aren’t properly challenged.

Overdoing it
On the flip side, however, many exercise aficionados think if working out some is good, working out MORE is better. This isn’t always the case. Known as “overtraining,” committing yourself to too much activity can result in pulled muscles and weight room accidents. To ensure you’re not overdoing it, listen to your body and try to balance a gumption to improve with healthy caution.

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Precautions for novice fitness (Part 2)
WARM UP
Not warming up is a mistake many beginners make. Before any session ensure that you warm up thoroughly and mobilise the areas that you will be using during the workout. Furthermore, failure to warm up properly may increase the risk of injury.

TIME OF DAY
We are all different. Some of us rise early and some of us go to bed late. Exercise at the time when you feel that you have most energy.

WILL POWER
Don’t give up. All beginners have set backs on the way to achieving their goals. Accept them and use them to re-motivate yourself.

WATER
Ensure you drink plenty of water, before, during and after exercise, particularly if you are exercising in warm conditions or for long periods. Dehydration will result in a drop in performance and severe dehydration can be dangerous too.

TRY SOMETHING NEW
Keep things interesting by trying new exercises, workouts and activities to keep your programme fresh, keep challenging your body and preventing boredom.

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Precautions for novice fitness (Part 1)

SET REALISTIC GOALS
It may take some time to get the results you want. It’s vital to break your ultimate goal down in to stages and set lots of smaller goals to keep you motivated along the way.

BE CONSISTENT
Results come through regular and consistent activity. Stick to your programme and avoid frequent stops and starts.

TOO MUCH TOO SOON
Do not increase the amount of exercise you do too soon. Increase what you’re doing by no more than 10% per week.

ACCEPT FEELINGS OF DISCOMFORT
When you first start exercising you’ll experience feelings of discomfort such as shortness of breath, sweating and aching muscles after exercising. Don’t worry, this is completely normal and everyone feels like this when they’re first starting out.

TRAIN WITH A FRIEND
Training with a friend not only keeps you motivated during the sessions themselves but will also make you less likely to miss a planned session as you’re unlikely to want to let down your friend.

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Why exercise?

Its primary benefits include helping you achieve and maintain a healthy body weight and muscle mass and reducing your risk for chronic diseases

Additionally, research has shown that exercise can lift your mood, boost your mental health, help you sleep better, and even enhance your s*x life

And that’s not all. It can also help you maintain good energy levels

In short, exercise is powerful and can help improve your life

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