Please do it Right

1/ Do not have a meal right before: You will be digesting, and the blood will flow to your gut, not to your muscles. 2/ Warm Up: Let your body temperature rise and your blood flowing faster.

3/ Have good posture: It will help your progress and avoid some fall. Try to keep your back straight and your shoulders back and relaxed.

4/ Do not hold your breath: It will increase the oxygen flow in your body

5/ Do not ignore your limitations:

You need to get comfortable before increasing the level of exercices or the weight you lift. 6/ Do not be (too) competitive: Stay within your limits and focus on your goals, do not try to keep up with someone as you do not know their skills or experience.

7/ Do not socialize (too much):

talking while you work out may not be a clever idea. It’s best to concentrate on what you’re doing and keep chats between sets or between exercises short. There’s plenty of time for that before or after the session. On the other hand, if you can hold a normal conversation while working out, you're probably not overdoing it.

8/ Take water breaks: Staying hydrated is important for cooling off your body and keeping your blood flowing. Drink water before your workout, then 6 to 8 ounces for every 15 minutes you’re active, then some more once you’re done. 9/ Know when to stop:

“No pain, no gain,” but serious pain can mean you’re using too much weight or it’s time to stop. Pushing through can lead to injury. If you’re starting out, it’s normal to have some soreness for a day. If it lasts longer, it means you should cut back.

10/ Cool down : Once you finish, you should ease out with some mild stretching. This can help get your heart rate, blood pressure, and breathing back to normal levels. Stretching your muscles while they’re warm and blood is flowing to them may also help them lengthen and stretch more easily.

Sources : Fitness Mistakes That Can Sabotage Your Workout . Webmed Mayo Clinic: “Exercise: 7 Benefits of Regular Physical Activity,” “Stretching: Focus On Flexibility.”

Miami Township Fire-Rescue: “Fall Into Fitness: Workout Mistakes -- External.”

Arthritis Foundation: “Avoiding Common Workout Mistakes,” “7 Dynamic Warm Ups.”

Academy of Nutrition and Dietetics: “Timing Your Pre- and Post-Workout Nutrition.”

Healthy Families British Columbia: “The Dos and Don’ts On Stretching.”

Michigan State University: “Regular Breathing and Proper Posture When Exercising is Important.”

National Health Service: “Do I Need To Stretch Before Exercising?”