Gym Mistakes: 11 Ways To Botch a Workout

"Avoid sporadic exercise, especially of vigorous, high intensity," Franklin said. "People who run into problems during exercise are oftentimes intensity violators."

Ignoring Warning Signs and Symptoms



Callahan is not a fan of the adage, "no pain, no gain."

"That's a 70s mentality that we can't stamp out," Callahan said. "Your workout should be hard and invigorating enough to feel like you did something, but you don't want to be dragging out the door painfully."

While some soreness and pain is inevitable during exercise, not recognizing or ignoring signs that something is wrong could lead to more serious complications.

Persistent pain, increasing pain, or swollen joints can be signs that something is wrong and that you should stop and rest or seek medical attention.

"[Injuries] can become long term and it's a lot harder to get rid of a problem later," Callahan said.

Franklin said people with cardiac problems should be especially careful to monitor chest pain, pressure, or dizziness during exercise as those could indicate something wrong with the heart.

Appropriate warm ups and cool downs can help prevent a sudden shock to the body when you jump onto the treadmill. A warm-up should bring the heart rate to within 10-15 beats of your exercise rate. And suddenly stopping exercise can cause blood to pool in the lower extremities, causing lightheadedness.

"The best warm up for any activity is that activity, only at a lower intensity," Franklin said. "Don't ignore warning signs and symptoms."

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