Mistake #1: Inappropriate type of training
The list of programs in fitness centers is huge, but not all are suitable for you. When choosing, you should consider the musculoskeletal and cardiovascular systems. For older women, it is better to avoid high-impact exercises such as jumping jacks. Other important considerations include body composition (the ratio of fat-free to fat mass), the duration of the break-in training, and the presence of bad habits. Moreover, in the course of time, the type and intensity of exercises should be adjusted. This can be done by seeking expert advice, which we will discuss next.
Mistake #2: Lack of control
It is unlikely that someone will refuse a free medical consultation, which is offered by many gyms and fitness clubs. But what female clients sometimes forget about is that this should be done regularly. Experts recommend repeating the examination every three to four months. This will allow you to monitor the effectiveness of your exercises, adjust your nutrition program and make sure that you are still exercising safely.
Mistake #3: Incorrect choice of shoes
It’s important for women to remember to not only pick out sportswear but to pick out the correct footwear. The color or fashionable shape of a sneaker does not protect from injury. However, incorrect footwear can cause sprains, dislocations, and pain. Neither the brand nor the price is a guarantee of comfort and support. Look for sneakers that are specifically designed for the chosen type of fitness, and listen carefully to the trainer at the gym or consultant in the sporting goods store on whether the sneakers are a good choice.
Mistake #4: Hunger before and after a workout
Even if the woman’s goal is to lose weight, it’s important to keep the body fueled with healthy foods. Avoiding food can harm the body by slowing down your metabolism, creating the effect opposite of what you want. It is necessary to eat two to three hours before training, giving preference to slow carbohydrates and protein. And eat a healthy meal after working out — if you don’t, you are more likely to suffer from headaches, fatigue, and possibly even fainting. Within one hour after finishing your workout, eat a meal that includes fiber and protein.
Mistake #5: Exercising when sick
Fitness requires a very careful attitude to your body and its needs. And if you feel tired, weak, or feverish, it is physical activity with poor health will not increase your performance — it is more likely to lead to injury and significantly reduce immunity.
Mistake #6: Ignoring the pain
Pain does not indicate the effectiveness of exercise. Rather, it indicates an existing problem. The emergence of pain (do not confuse it with muscle fatigue) is a reason to consult a doctor, because it may be caused by damage to joints, ligaments, or muscles.
Mistake #7: Not drinking enough water
Another mistake is the belief that if you do not drink during training, you will not sweat. But the body loses moisture and needs to replenish it. And water is also needed for normal thermoregulation. So it is necessary to drink small portions every 20–30 minutes. It is absolutely normal to sweat during training, and modern sports clothes can control moisture from sweat effectively.
Mistake #8: Using suits and belts to lose weight
Be wary of products advertised as miracle belts, pants, and suits that claim to help with weight loss. These are a waste of money. Fat is lost only when working out.
Mistake #9: Exercising only one body part
Avoid training only the muscles you most care about. The whole musculoskeletal apparatus should be loaded evenly. Only by working for all muscle groups equally will you achieve a harmonious body structure.
Mistake #10: Talking in the gym
While you are talking, your muscles cool down, concentration is lost, and breathing gets disrupted. Talking disrupts the process of training, so it's better to postpone it until after you are finished working out. And remember that while working out can help you become more attractive, you should primarily work out to get healthier and stronger.
