9 The biggest health and fitness mistakes even smart people make

The "Healthy Executives" of the corporate health and fitness company share with you some common mistakes that people make with their training and nutrition.

Some of these mistakes can be very expensive and can cause injuries and can be the difference between a successful and ineffective training.

1. Do not eat breakfast: skipping breakfast will slow down your metabolism and you will have to look for not so healthy options in the middle of the morning. If you're not used to having breakfast, start with whole-grain toast.

2. It does not heat up or cool down: the muscles need time to adjust to the demands of the activities that are performed. If you plan on going for a run, a slow increase in intensity will prepare your joints and muscles for what they are about to do. Take at least 3 to 5 minutes after any exercise to stretch the muscles. This is an ideal time to improve your flexibility as your muscles are more flexible and can prevent injuries.

3. Too much caffeine - (more than 600 mg can affect your health) A standard cup has 80 mg. If you need a substance to change the way you feel (wake up or feel good), then you may have an addiction.

4. Do not eat carbohydrates. There is so much hype about carbohydrates that most people make the mistake of not having any. There are good carbohydrates (fruit, whole wheat bread, rolled oats, etc.) and bad carbohydrates (white flour, sugar, white rice, etc.). Include much more of the good in your diet and moderate the portions of the bad carbohydrates.

5. Wearing the same sports shoes for a long time: 750 km of running or approximately 1 year of use is ideal. Using the same shoes for a long time can cause excessive use injuries on the lower leg (knees, shins, ankles and feet).

6. Do not get enough sleep: Ideally, you should get to about 8 hours. Studies have shown that not getting enough sleep can lead to decreased immune system and heart disease.

7. Lifting more weight than you can handle: you know you are lifting too much weight when you sacrifice your technique to lift a heavier load. Gradually increase the resistance of your training to avoid injuries. Talk to any bodybuilder and they will tell you that it is not about how much weight you raise. If you have to shake your body while lifting your weight, then you are lifting too much.

8. Do not drink enough water: have a bottle of water handy to replenish your fluid levels. If you wait to be thirsty, you are already dehydrated.

9. Do not exercise with enough intensity. Leaning on the side bars of the ladder will reduce the intensity of the training and exert pressure on the wrists and lower back. If your intention is to lose body fat, then you will need to exercise intensely so that you resoplés and resoples with a slight sweat.