To get the best results, but also to exercise safely, to avoid aches, aches and injuries, which will reduce the rate of your improvement, and to enjoy long your schedule, we decided to warn you about the most common mistakes most people who begin a fitness program for the first time or after a long time of inactivity.

1. Too much, too soon

Most people that start a fitness program have excessive expectations. Unfortunately, it's not going to change the number on your clothes after a week in the gym. People expect results immediately, and this often leads to overtraining, with the result that they are damaged, and quickly lose interest. Three workouts a week, and a pound or two of muscle gain or weight loss (depending on the objective) is an excellent starting point.

2. Incomplete warm-up

The warm-up on a stationary bike for 10 minutes can be uploaded a bit of a temperature, but if you have to do workout chest and start with a lot of weight to the pressure, your chest is still cold. If you are going to run then ,to warm up with a run. If you are going to lift weights, then the first exercise with movements of the body weight. The warm-up must match the workout are you ready to do to send the blood depending on the muscles and reduce the risk of injury.

3. The iterations above the range of motion

The range of motion and not the number of repetitions is the key to increase strength and build muscle. The deep seats, for example, you have to go down as low as you can while maintaining a neutral spine. The same applies to all the exercises. If you want the optimal activation of muscles you need to maximize the range of motion and to have muscles under constant voltage.

4. Power machinery–free weights

Power machinery allow even beginners to bear a large load ,ideal for start-up. If you don't start to incorporate free weights in your workouts, you will not stop getting better. Free weights allow you to use physical movement, activating more muscle fibers, and this in turn leads to muscle growth.

5. Change the workout

You begin to feel that your workouts will become routine? This is a bad sign. You'll need to follow resulting in a program for six weeks, and then this needs to change. The body adapts quickly to the training and to ensure continuous progress, it is necessary to change.

source: www.gymstadio.gr