Common exercising errors or blunders...(please avoid them)

Exercise is a lifelong program that must be adhered to. The first step is to start an exercise program and frame a workout schedule with the help of trainer. However one must understand there are faulty exercise tactics that one should stay away from.
Exercise, if not done in a proper way can cause more harm than benefit. We tend to make some mistakes while exercising or even overdo them sometimes. One must stop and consult the doctor if any kind of discomfort is experienced. Some of the errors that we tend to make while exercising are:
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. How much resistance that you can apply significantly depends on a number of factors like leverage, muscular efficiency, movements in reps, exercise routine and time duration between various exercises. 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.
Avoid moving quickly. Very quickly accelerating and decelerating body movements often result in injuries. Moreover it doesn't sound worthwhile, as one is constantly loading and unloading muscle groups creating tension in body. Avoid moving quickly to activate fast twitch fibers. It is proven that muscle fibers react to intensity and tension. When intensity is high, twitch fibers are quickly activated. This in long run proves to be harmful.
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.
Inconsistency in exercising. You have one great training week followed by one lousy training week. Or, you exercise regularly for several weeks, then something derails your plan. The ability to remain consistent over the long haul will make the difference between reaching your fitness/weight loss goals, or not.
Working out without a plan. It is very important to set your goal from the very beginning and with the help of your trainer create an exercise plan and stick to it. Training in clueless, readily improvising wont lead you anywhere .As you need direction and purpose in life, same is needed in exercise.
Limiting the range of motion. Unless you are in physical therapy and recovering from an injury, then doing as large a range of motion as is comfortable is what needs to be done. Doing leg presses with gigantic weights but where the weight only moves a few inches is not impressive. Moving rapidly with squats to at best a half-squat position also with a huge weight is also not impressive. It's really quite meaningless and a good way to destroy a lower back.
Grimacing. Frowning, screaming and grunting while doing exercise to make the reps is faulty. This reflects that you are not correctly targeting the muscle group and are relying on other muscle groups and building up body momentum to move the weight.
Not drinking enough water. A key to successful workouts is keeping well hydrated before, during and after exercise. Best drink for exercisers is water. For exercise lasting under 45 minutes, water is your best choice.
Water is easily absorbed
Water is the best choice to drink before moderate length exercise
Water is readily available and less expensive than sport drinks
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.