Exercise, If Not Done in a Proper Way Can Cause More Harm Than Benefit

Not stretching enough: It is always a good idea to stretch for a few minutes prior to exercise concentrating on the muscles that will be used during the fitness activity. Most importantly, spending time stretching after a workout for about 8-10 minutes, while your muscles are still warm and pliable, will reap major benefits. Muscles that are flexible are far less likely to be injured than tight ones.

Not warming up prior to exercise: Your entire body needs to be gradually warmed up to prepare it for the added demands of exercises. During warm-up your body diverts blood to your extremities to deliver oxygen efficiently to the working muscles. Your heart rate gradually elevates so that it can meet your increased need for oxygen, and your muscles gradually get prepared. So, start out slowly for the first few minutes, your workout will be much more effective.

Not cooling down after any type of workout: Just as your body needs a warm-up it also needs a cool-down. Take some time to gradually let your heart rate lower. Stopping exercises abruptly can cause a number of problems such as blood pooling in your lower extremities or making you feel light-headed.

Lifting too much weight: This is one of the ways to a painful injury. Too much weight will contribute to poor form when lifting and create injury to other areas of the body in addition to the muscle you are targeting. Know your limits.

Sudden movements while lifting weights: Lifting too much weight can contribute to jerks. The best way to strength train a muscle is by using slow and controlled movement.

Exercising too intensely: If you are looking for effective weight loss, longer periods of moderately intense workouts are most effective. Short periods of high intensity training are fine when integrated into a circuit training workout or when used for athletic training. But for the overall fitness, too much intensity will only lead to soreness and burnout.

Not drinking enough water: Best drink for exercisers is water. You must drink 10-12 glasses of water everyday.

Consuming energy supplements and drinks during moderate workouts. Unless you are exercising for more than 2 hours a day, energy supplements and drinks are not necessary. Unfortunately, high-energy generally means high-calorie when it comes from these products. Sticking to a healthy, well balanced eating plan and drinking plenty of water should meet most of your needs.