Avoid 7 common excercise mistakes

We all sometimes make mistakes with our fitness training, however, there are some that you should always avoid. If you are about to embark on a weight training programme or are already working out, check out the following mistakes to avoid to ensure you are training effectively and safely.
Active Lifestyles Anna Markwick from Sport Northland explains:
Not regularly changing your training routine
Getting stuck in a training rut is probably the most common training error of all. Undertaking the same workout eg, doing the same amount of time on the treadmill and completing the same amount of reps with the same weights might be fine when you start out, however, if you fail to increase either the length or intensity on the treadmill and the weight or number of repetitions that you do, the improvements will plateau out. So, to continue making progress you have to keep moving the goalposts every time they get close enough to touch - every six weeks at least - ideally more often.
Overdoing the refuelling
Exercise burns lots of calories and if you intend to get up and do it all again the next day, then you will need to ensure you replenish following your workout. However, given that many of us take up exercise to shed excess fat and do not work out daily, there is not a pressing need to consume energy bars or energy drinks after your workout. Refuel with fruit and water.
Not caring to warm up
You may think you are saving time, however, by skipping a warm-up you are actually making things harder for yourself. Warming up reduces the risk of injury and improves performance. You only need to spend 5-10 minutes mobilising your joints gently, warming your body and elevating your heart rate while preparing for your activity.
Neglecting stretching
Many people neglect stretching, which is a big mistake. Natural flexibility begins to decline from when you are as young as 25, so if you are not interested in extending your range of motion and suppleness, it is important to hold on to what you have already got. Stretching is not about lengthening muscles - it is about restoring them to their natural length after all the shortening involved in everyday activities like sitting down. Stretching is also about putting joints through their full range of motion, which is important to reduce stiffness and to maintain correct alignment between the muscles and the skeleton. It is important to stretch muscles when they are warm and to do it after every workout.
Failing to keep tabs on your progress
It is important to keep tabs on your training programme so that you know whether something is working or not, or whether you are getting fitter. Keeping a training log is also a great way of staying motivated.
Pushing through pain and ignoring niggles
Pain is your body's way of saying that something is wrong. Injuries do not go away when you ignore them, they simply get worse. Equally, if you just have a niggle or an ache, keep an eye on it - and if necessary take a day or two off and perhaps have a sports massage, rather than pretending the niggle is not there. In the long run, respecting your body will enable you to get and stay fitter and healthier.
Doing sit-ups to improve core stability
To improve core stability, undertaking exercises such as curls, crunches and sit-ups will do nothing more than work the superficial layer of the abs - your six-pack muscle. Unfortunately, even a rock-hard six-pack will do little to improve your core strength and stability. For that, you need to dig deeper - targeting the transversus abdominis muscle. Strengthening it will not only create a strong, flat stomach, it will also give support and stability to the lower back. Pilates is one of the best exercise techniques for focusing on the deep abdominals - or you can get a personal trainer to show you some core exercises, such as the plank, the side bridge and a seated balance on a swiss ball.