10 Negative Fitness Habits That You Must Change From Today

Health Tips

Going into a fitness lifestyle is not a simple decision. There is a lot of knowledge to learn, workouts to try and foods to avoid. But, above all, there are many habits to start dominating from day 1.

The big problem we find when fitness becomes routine and not enough attention is paid to what we could be doing wrong without knowing it. Certainly, under the label of fitness there are many habits that are not only counterproductive to your physical training, but also your health.

Know the fitness habits from which you must move away to continue living healthily in this lifestyle so positive physically and mentally.

Negative fitness habits that you must change from today

1.Do not plan your exercise routines

Being fitness necessarily involves exercising. It is one of the fundamental keys to maintain a healthy body and mind, and sometimes it is not usually planned with the necessary seriousness. Many people sin by staying in the same exercise routine forever, a big failure that not only prevents gain in your body, but could lead to joint injuries.

2.Do not wear appropriate shoes

This simple fact could make the difference between a satisfactory routine and a serious injury. The selection of footwear must be in accordance with the type of exercise that is about to be carried out.

To the extent that the exercise needs more flexibility and agility, the shoes should accommodate this particularity. Now, if you need sturdy shoes to get through difficult terrain, you cannot make the same choice.

3.Being distracted during the exercise

We understand that you want to create a musical playlist that accompanies you or enhances your spirit and, therefore, your strength. However, you can perfectly focus on it before you begin.

One of the most serious faults when doing a physical activity is not being aware of the exercise that is taking place. Not only can you suffer a serious injury, you may even not train with the energy necessary to overcome you.

Leave the phone, messages, news and obligations aside. While you exercise, concentrate on what you are doing and relax your mind of all the worries you surely have.

4.Do not try hard enough or do it too much

The intensity during physical training is key to see results. It is imperative to find an adequate level of intensity in which you feel comfortable and, at the same time, uncomfortable enough to tire the muscle.

A great inconvenience for many people is not being used to the slight sensation of discomfort that exercise brings. This discomfort should not be too much, but enough to generate muscle wasting. Therefore, it is advisable to work on improving this resistance to discomfort at least 3 days a week. On the other days, you can perfectly train in your comfort zone.

5.Hold your breath

One of the habits that most go unnoticed. Many athletes hold their breath without noticing when they train with very high weights or are learning a new movement.

Breathing throughout the exercise not only helps you keep blood pressure under control, it even has the ability to improve your strength and strength. Many studies have proven that, if you accompany with an exhalation the most difficult moment of the exercise or the final repetition, you can empower your body to finish the movement.

6.Skip the warm up and the final stretches

Warm Up Exercises and Stretches

Both the heating and the final stretch are very important phases to ensure the correct functioning of the body. The first is more than necessary to prepare the muscle for physical effort. Especially, the cooling or stretching that goes after physical exercise is essential, since it is an opportunity to improve the flexibility of your joints, lower the heart rate and reduce stress.

7.Spend the rest of the day inactive

After exercising, rest is very important, but there are those who take it very seriously. Interestingly, resting sedentary throughout the day after a workout could be causing more damage than you think. In this case, active recovery is the right decision For example, going for a walk in the neighborhood, dancing or riding a bike are wonderful to burn extra calories, incorporate even more oxygen to the muscles and accelerate the recovery process.

8.Stretch to warm up

One of the most common mistakes in athletes is the tendency to practice static stretching as a way to warm up. Stretching this way before training can be dangerous and limiting. In this way, it is important that you opt for an active warming that increases the body temperature and increases the flexibility of your muscles.

9.Know when to feed yourself to train

We all know the general rules of pre-exercise feeding: You should not eat with your stomach too full or too empty. That is, it is not convenient to drink 2 liters of smoothie before arriving at the gym, but it is convenient to eat a small food rich in carbohydrates. Also, after training it would be wonderful to consume a nutritious food to improve muscle recovery.

Different studies have shown that consuming complex carbohydrates before performing a physical activity is very beneficial for the performance of the athlete. Meanwhile, at the end of physical activity, it is advisable to consume proteins in combination with carbohydrates to improve glycogen reserves.

10.Do not control the weight you raise according to your goals

In a gym always seem to cohabit two types of people: those who fear to train with high weights to avoid gaining muscle mass, and those who work with too high weights in order to gain mass as soon as possible.

The solution lies in the balance between both tendencies. Gaining muscle mass and losing fat is very important, since it allows you to burn even more calories at rest, so opting for high weights from time to time is recommended. At the same time, concentrating in shape, in lighter weights and not spending as much muscle with high weights is also important, because it helps you tone the body and increase muscle endurance .


Once you get rid of bad fitness habits that could slow your progress, you can fully enjoy a lifestyle as profitable and full of unparalleled experiences. Try to always change a bad habit for a good one and you will be surrounded by success on a daily basis.


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