"Rest days are for wimps"
When you're really dedicated to your fitness grind, skipping a day seems like putting a major dent in your progress. Plus, isn't going hard seven days a week what real badasses do? Not quite -- you're actually putting your body at more risk for injury.
Christian Koshaba, ACE-certified personal trainer and CrossFit instructor, says this can be damaging to your fitness routine. "It is imperative for your body to have a healing period," he says. "Over-training can quickly have adverse effects on progress and maintenance." This includes an increased risk of tendonitis, muscle strains, chronic fatigue, and decreased immune system function. Koshaba recommends taking one active rest day, which might include some light walking, plus a full rest day each week.
"Skipping warm-ups and stretching isn't a big deal if you're short on time"
When you're eager to get right into your workout, warming up or stretching can feel like a tedious task that isn't making much of a difference. This couldn't be further from the truth.
"The purpose of warming is that it gradually increases the heart rate and circulation, which will then loosen joints and blood flow, through different ranges of motion," Koshaba says. "Stretching the muscles prepares them for physical activity and prevents injuries."