Focus on cardio only
Focusing on cardio can cause an imbalance in the body, increase the risk of injury and miss opportunities to increase muscle strength. Meanwhile, strength training has many important benefits such as improving balance, enhancing bone health and boosting metabolism.
You should build a comprehensive exercise program, including at least 2 sessions/week for strength training. These exercises can be bodyweight movements or light weight training with high reps. This reasonable combination not only helps limit injuries but also increases endurance for muscle groups, helping the body to be healthier and more flexible.
Exercising too much, too fast
Overtraining or intensifying too quickly can make you susceptible to injury and burnout, disrupting the entire physical training process. Set small, feasible goals and persistently aim for bigger goals. Small goals achieved over time will help you gradually improve endurance, improve your fitness, limit injuries or prolonged feelings of fatigue.
Set goals too high
Unrealistic expectations often lead to disappointment, even making it easy to give up exercising when you have not seen clear results. Set realistic goals and match your abilities. Focus on your personal goals, persevere in your implementation, and only set a new challenge when you are ready.
Inappropriate diet
Carbohydrates, protein and fat are the 3 main sources of energy that help the body function effectively. Providing enough of these macronutrients not only maintains energy but also supports endurance through exercise.
In contrast, strict diets can reduce the ability to develop cardiovascular endurance and muscle strength. This not only hinders the training progress but can also easily lead to fatigue, reduced performance and injuries. You should build a balanced diet that suits your type and frequency of exercise.
Skipping recovery time
If you do not take enough time to rest, it will be difficult for you to recover and increase your strength. This not only reduces exercise performance but also increases the risk of injury and burnout.
Make a habit of stretching gently every day, in the morning or before going to bed. This is an effective way to relieve the stress accumulated in the body after exercise and the pressures of the day.
