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It doesn't seem like a big deal at the time. You know, those fitness faux pas that we've all made. Like skipping warm-up stretches when time is short, forgetting to bring the water bottle to a workout or ignoring an ache that flares up with every move. But seemingly minor lapses can lead to serious injuries like strained muscles, sprained joints, torn ligaments and broken bones. And if you hurt yourself badly enough, say goodbye to exercise.

The following are five common fitness mistakes and some simple tips to keep them from wrecking your workout:

1. Skipping warm-ups and cool-downs.

Tight muscles are the gateways to cramps and strains. Before you exercise, prime your muscles for fitness by performing light exercises, such as gentle stretching or slow walking. Stretch periodically during your workout (whenever your muscles feel tight) and stretch again after your fitness session to cool down your body and prevent post-workout cramps.

2. Exercising to exhaustion.

Pushing yourself to the limits pushes you closer to injuries. Beginners especially should never exercise hard and fast during initial workouts. Instead, choose low-to moderate-intensity activities like walking, swimming, low-impact aerobics and light strength training. Exercise only at a level where it's slightly difficult to talk, but not impossible, Slowly increase the duration and intensity of your workout as your fitness level improves. Also, give your muscles time to heal by working out every other day or alternating with light activities like walking and stretching. Remember, a good workout should leave you a little sore, not incapacitated.

3. Working out in pain.

Pain is the body's way of saying "Hey! Something is wrong!" and ignoring that message sets you up for major injuries. If you experience pain, muscle soreness, discomfort, dizziness, breathlessness, irregular heartbeat or severe fatigue while exercising, stop immediately.

4. Ditching the water bottle.

Dehydration can cause cramps, fatigue, dizziness and nausea. Keep fluid levels in check by drinking at least 64 ounces of water during the day. To stay hydrated during exercise, experts say drink one to two glasses at least an hour before you exercise, and another half cup every 15 minutes you stay active.

# posted by Medical Information : 5:19 AM