- Not stretching enough. It is always better to stretch for some minutes before exercising. Concentrate your stretching on the muscles that will be used during the fitness activity. It is also very important to spend 8-10 minutes for stretching after workout. While your muscles are still pliable and warm, this will reap major benefits. Flexible muscles are far less likely to be injured than tight ones.
- Not warming up before aerobic activity. It is important to remember that stretching is just part of the warm-up equation. You have to prepare your entire body to aerobic training with the help of gradual warming up. Proper warming up helps your body to re-route blood to your extremities to rationally deliver oxygen to the working muscles. The beating of your hearts gradually elevates so it is ready to meet your increased need for oxygen. So, begin slowly for the first few minutes and you will se that your workout will be much more effective.
 - Not cooling down after workout. Except of a warm-up, your body also needs a cool-down. Give some time to your heart to reduce its beating. You should not stop the aerobic activity abruptly. It can cause different problems like making you feel light-headed blood or pooling in your lower extremities. It is also a good time to get in a good stretch; this will provide you with lasting flexibility.
- Lifting too much weight. Many people mistakenly think if they will use too much weight they will reap more benefits from exercise. This is untrue. Firstly, it is the shortest and fastest way to get an injury. Secondly, it is a sure way to feel sharp pain. Too much weight will injury your muscles and contributes to poor form when lifting. You have to know your limits. Remember that the most effective workout is gradual progressive resistance training.
- Jerking while lifting weights. While lifting weights you should strengthen your muscles by using slow, controlled movement. Jerking your weights can cause injury, especially in your back muscles.
- Exercising too strongly. If you want to lose excess weight effectively, you have to perform longer periods of moderately intense workouts. Too much intensity for the average fitness enthusiast will lead to burnout and soreness.
- Not exercising intensely enough. If you want to reach good results you have to put effort into your fitness program.
- Not drinking enough water. You body needs more water while exercising. That’s why you need to drink at least 8 glasses of water per day.
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