(Also read: Know the 15 most frequent mistakes when exercising).
According to experts on the subject consulted by EL TIEMPO, there are a number of common mistakes that people often make when doing physical activity. Here are some of the most common and how to avoid them.
According to MedlinePlus, the online information service provided by the United States Library of Medicine, the ideal heart rate during moderate-intensity exercise is 50 to 70 percent of your maximum heart rate.
For vigorous exercise, it should be 70 to 85 percent of your maximum heart rate.
It is necessary to measure the heart rate when exercising.
It is recommended to wait at least two hours after a large meal before doing physical activity of this type. Also, it is not advisable to exercise on a completely empty stomach. If you feel very hungry, you can have something light, like some bread with cheese or a banana, about 15 minutes before training.
Experts recommend giving the body at least one day of rest during the week.
Experts advise wearing comfortable, loose-fitting, and breathable clothing.
Hence, it is advisable to vary and alternate between working the upper and lower body on different days. This allows the exercised structures to recover properly, prevents abuse, and makes the exercise more effective.
If you prefer to exercise at night, it is best to do it gently and allow at least an hour to pass before going to bed.
Hydration plays a fundamental role in exercising correctly.
If the duration of the exercise is less than an hour, water is the best option, but if it is longer, diluted hydrating drinks can be used.
14. Excess and overload: Performing heavy, prolonged exercises without paying attention to proper technique increases the risk of injury and pain. The best, according to the mentioned experts, is to design a progressive plan that starts with small loads and easy exercises, and gradually increases according to the body’s capacity.
