Avoid common mistakes in fitness programs
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Avoid common mistakes in fitness programs
Some people make common mistakes when they increase their activity levels. The following tips can help you avoid common mistakes.
- Find out which activities you like before you purchase a lot of fitness gear. You will be more likely to make wise purchases after you have learned which activities you enjoy.
- Plan to be active most days of the week. Try not to limit your activity to weekends only. If you have been inactive for a while, you may increase your risk of problems by trying to fit all your exercise into 1 or 2 days a week. Experts advise doing moderate activity for at least 30 minutes a day, 5 days a week or more, or doing vigorous activity for at least 20 minutes a day, 3 days a week or more.1 Being active in several chunks of 10 minutes or more throughout the day can count toward these recommendations. You can choose to do one or both types of activity.
- Increase your efforts gradually. Do not take on too much too soon. Start with small efforts that you will stay with, then increase your level of activity gradually.
- Replace fluid you are losing through sweat during exercise. Drink plenty of water before, during, and after activity, especially during vigorous exercise or when it's hot outside.
- Realize that weight loss is not the best measure of progress with a fitness program. Instead of weighing yourself every day, rely on how you feel and how your clothes fit. Muscle weighs more than fat. If you lose fat and gain muscle, you will probably look better, but it may not show up on the scale. You do not need to lose weight to get the health benefits of fitness.
- If you want to watch your weight, weigh yourself regularly. In general, weigh yourself about once a week, unless your doctor tells you to weigh yourself more often because of a health problem.
References
Citations
Haskell WL, et al. (2007). Physical activity and public health: Updated recommendation for adults from the American College of Sports Medicine and the American Heart Association. Circulation, 116(9): 1081–1093.
Credits
| Author | Debby Golonka, MPH |
| Editor | Susan Van Houten, RN, BSN, MBA |
| Associate Editor | Pat Truman, MATC |
| Primary Medical Reviewer | Kathleen Romito, MD - Family Medicine |
| Specialist Medical Reviewer | Heather Chambliss, PhD - Exercise Science/Weight Management |
| Last Updated | August 26, 2008 |
| Last updated: | August 26, 2008 |
|---|---|
| Author: | Debby Golonka, MPH |
| Reviewed By: | Kathleen Romito, MD - Family Medicine, Heather Chambliss, PhD - Exercise Science/Weight Management |
| Editors: | Susan Van Houten, RN, BSN, MBA, Pat Truman, MATC |
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