Mistakes women should avoid when exercising

Skipping warm-ups, overtraining, incorrect posture, and ignoring joint pain are common mistakes women make when exercising.

Exercise brings many benefits to women's health, such as increasing flexibility, strengthening bones and joints, cardiovascular health and helping to alleviate menopausal symptoms. To exercise effectively, women need to avoid the following mistakes.

Overtraining

A common mistake many people make is to overtrain, giving their bodies enough time to recover. This can lead to injury, chronic fatigue, impaired immune function, and lack of results.

Instead, work out 3-5 days a week, alternating strength training (jogging, weight lifting, squats, push-ups) and cardio (walking, jumping rope, cycling, aerobics). Incorporate rest and recovery into your workout routine, allowing your body to repair and rebuild.

Not warming up before exercising

Warming up before every workout helps reduce the risk of injury. Skipping a warm-up on cold days can leave your muscles vulnerable to strains and sprains. Likewise, not cooling down properly after exercise can lead to soreness and stiffness.

Take a few minutes to warm up and relax to prepare your body for exercise, recover with stretching movements, and warm up your body.

Women should prioritize warming up before each workout to help reduce the risk of injury. Photo: Vu Mai

Do only one type of exercise

Some people tend to repeat the same routine every day, such as lifting light weights and doing cardio at a steady, comfortable pace. However, your body can change for the better if you set goals and step out of your comfort zone.

If you only repeat a few habits, your body will have a mechanism to adapt after about 4-6 weeks. This causes the training benefits to gradually decrease, meaning the nervous system no longer has difficulty adapting. The body also uses less energy, thereby reducing the rate of burning calories and building muscle.

Women can try higher intensity exercises, such as lifting higher weights, increasing running speed with maximum effort, but need to ensure it is suitable for their physical strength and health condition.

Wrong posture

When exercising, such as lifting heavy weights, it is important to maintain proper form. Improper exercise can lead to ineffective results and even injury.

A simple way for women to check their posture is to record a video while doing it, then review it to see what they need to improve.

Not paying attention to nutrition

Choosing an exercise routine can depend on your goals, such as weight loss, muscle gain, cardiovascular fitness, flexibility, or balance and joint stability. But regardless of your goals, it’s important for women to combine their exercise routine with a healthy diet. This will help fuel your body during your workout and help it recover afterward.

Consume carbohydrates before physical activity to provide the necessary energy and eat foods containing protein after exercise so that muscles can recover and repair tissues.

Carb-rich foods include sweet potatoes, potatoes, fruits, vegetables, and oats. Lean beef, skinless chicken, beans, and fish are rich in protein.

Ignore joint pain

Women's bone strength gradually decreases with age due to childbirth, estrogen fluctuations during menopause... Women are also susceptible to bone and joint pain after exercise or performing certain postures.

It is normal for people who are inactive or trying new exercises to have aches and pains. However, this can also be a sign of injury or arthritis. At this time, pain signals should not be ignored because it can cause the pain to last longer and become more severe.

Women should consult a fitness trainer or doctor for advice on appropriate exercises if they have bone pain.

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