8 Common Gym Mistakes Women should Avoid with Sona Gym & Spa : Let’s admit it: Women and Fitness does not go well always, often women find it difficult to maintain fitness as compared to men. In the quest to attain the perfect physique women often tend to make mistakes.

Mistakes are bound to happen when you challenge your body at the gym, if someone says they never had an injury in the gym or they never made any mistakes, there is a strong probability that he or she are lying. But the beauty about making mistakes is, every time you make a mistake, you have an opportunity to learn. Making mistakes helps in knowing our body which is very important in the long run.

Knowing your body greatly helps in achieving your fitness goals. Fitness is also about making realistic goals, Goals which does not require drastic changes in your lifestyle. Setting goals which are very high will most probably lead to the failure and ultimately leading to the abandonment of the goal. In this article, we look into top 10 mistakes discovered by Sona Gym & Spa which women tend to make and how to avoid them to improve your overall performance in the longer run.

1. Over Training

Training hard is important to achieve your fitness goals but beware not to over train. Training between 45 minutes to 1 hour is considered good, but anything beyond 2 hours is considered overtraining. Overtraining can lead to effects such as loss of muscle, fatigue, loss of appetite, sleep disorders, injuries, joint pain, and depression. So, make sure you train 5-6 times a week for around 1 hour and eat all the macronutrients needed by the body.

2. No Warm-up

Some people are often in rush to get out of the gym as soon as they enter due to which they often avoid pre-workout warm-up which leads to injuries and may cause slow muscle growth. The pre-workout warm-up is also important to maintain mobility in joints and a good warm-up can set the pace for really a good workout. Make sure you stretch for 10-15 mins before you start lifting weights, this will help muscle stability and increase in energy levels. Some of the good warm-up exercises are big arm circle, knee pushups, boxer squat punch, high knees, jumping jacks and heavy jump rope.

3. Not working towards a goal

Goals are important. Setting goals has been proven to help achieve more because it helps to pick the right actions, helps in putting more effort and keeping motivated over time. Trying to set fitness goals without understanding how they are helpful for you is the best way to set a weak goal. Understand why your goals are important and work strategically towards achieving it. Short-term goals have been found to be more achievable than long-term goals. So, try setting short-term realistic goals and work towards a better and healthier lifestyle.

4. Not eating enough protein

Proteins are building blocks for muscles. Not eating enough protein will cause slower muscle growth, proteins are also responsible for many other vital functions of the body apart from building muscles.So Sona Gym & Spa suggests you that best time to have protein is after the workout to help your body build and grow muscles that you just trained. Whey protein is the best type of protein to be consumed post-workout, other important sources of proteins are eggs, chicken breast, and peanut butter.

5. Not giving enough rest to the body

Getting enough rest after the workout is essential for the overall growth of the body. While training muscles break and body require time and proper rest to rebuild that muscle. Ideally, any muscles should not be trained before giving it 48 hours of time for recovery. Proper recovery time also helps in avoiding injuries and promotes muscle growth in an efficient manner.

6. Repeating the same workout

It is one of the most the most common mistakes women tend to make in the gym. Repeating the same set of exercises every day can actually prohibit the growth of the body. If you are training a muscle today then make sure that you at least give that muscle 48 hours to recover before hitting it again. Remember ladies, rest is just as important as work. Set up weekly workout splits that is sensible and effective. A good workout split is Day 1: Chest and Triceps, Day 2:Back and Biceps, Day 3: Rest, Day 4: Shoulder and cardio, Day 5: Leg and cardio, Day 6 and 7: Off.

7. Not drinking enough water

Training generates metabolic heat in the body. The body sweats in order to maintain the overall temperature of the body. It is essential to drink water during the workout to replenish the amount of water lost during the workout.Water is also essential for other metabolic activities of the body. It also helps to flush out the impurities from the body.

8. Bad form

Bad form is the most common gains killer among the newbies in the gym.The proper form during an exercise ensures you are hitting the intended muscles and getting it fully engaged in the workout. Bad form can also lead injuries which in turn can keep you away from the gym for months. Make sure you give as much importance to form as you give to the amount of weights.

Sona gym and Spa is a special ladies gym in Mohali. The owner of this gym thinks that women should also get proper opportunities so they can live physically fit life. The customers can avail its services by selecting appropriate fitness plan as per their physical  requirements. The plans provided by gym are flexible and affordable for the customers of Mohali.

Features and services:

1. It works as a complete fitness point for women.
2. The trainers who provides training here are certified and specialist in their areas.
3. Cardio, Gym, Zumba and Aerobics, all types physical exercises and facilities are available here for ladies.
4. The Gym also provides facility of bhangra classes and wedding choreography in Mohali.
5. There are a number of advanced equipments available in the gym for every type of exercise .
6. It has created a unique identity in mohali among ladies and kids because of its special exercise facilities and awesome infrastructure.
7. The trainers are experienced and dedicated to their work and professionalism. Visit Sona Gym & Spa and get exciting packages for women and kids.