Some follow the wrong methods during exercise, such as excessive activity during training and pressure on the body to the maximum degree. One of the reasons that drives us to do so is that we set unrealistic and sometimes difficult goals to verify, which later breaks our resolve.

In a report published today in the journal Psychological Today, Alice Boyce explains how many of us want to have a lean body and physical fitness, but there are a number of common mistakes some people make to achieve this goal, including:

Excessive exercise: When we practice an easy exercise, we may exaggerate our enthusiasm. For example, a five-to-five-to-five-to-five (5-kilometer) exercise program enables trainees to move from running 60 seconds for the first time during the first week to running for 30 minutes in the ninth week.

But we may exaggerate during the exercise of some of these exercises, such as:

• Perform more than required exercises

• Skip days of rest

• Frequent exercises

• Exercise even during rest days

5 Kay exercises
If you try to find some online tips on how to follow the 5 Kay exercises, you will notice that they all focus on completing each session, not accelerating the exercise pattern.

- Feeling frustrated when not seeing the desired results: Improving physical fitness is difficult, where we live days when our energy more than other days. If you expect rapid progress during each session, you will feel frustrated and lose your enthusiasm over time. People who seek perfection are more likely to be frustrated than others.

- Do not avoid obstacles and adapt to problems: People - who plan ahead of the obstacles that may face them - to succeed. In fact, we can not anticipate all the possible mistakes we may make, but it is easy to predict some difficulties such as injuries and disease.

Some people rely on two methods during exercise, either to move forward or surrender, so your goal is to progress, perseverance and not surrender.

- Avoid anticipatory anxiety: Classroom training programs such as "Koch to 5K" focus on helping a person to control each step as he progresses. If you focus entirely on future results, you will have a proactive concern about completing these steps. But once you go beyond that, you'll be ready for the next stage.

- High expectations: It may not require a radical transformation quickly, moving from the stage of total inactivity to participate in the marathon. Often, you will be eager to participate in intense sports activities, as you notice a real change in fitness. The only downside to this situation is a sense of disappointment at the failure to achieve your first goal, and surrender.

Tips:
- If you are interested in improving your fitness, you can choose a program that focuses on the ascending format, and you must adhere to it as much as possible without any exaggeration or exceed any of its steps.

- Adhere to the goals you set for yourself at the beginning and do not back down until you achieve them.

- Accept the fact that setbacks and injuries occur and need to be dealt with in a deliberate manner.

- Be creative when necessary. Sometimes, do not hesitate to run in the children's playground when you take your child to play.

- You may have to break out of these exercises for some time, but try to adhere to exercises that you can apply as much as possible.

- If your next agenda will make your exercise difficult, you should plan ahead.

- Do not overlook the guidelines published by the American Heart Association that an adult must exercise at moderate rate of 150 minutes per week, or 75 minutes of intense activity.