Get the most out of your workout

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Keeping fit can be difficult to start with, but if you stick at it you can get that toned body you've always dreamed of. Here are some classic exercise mistakes you'll probably recognise and the easy ways to avoid making them, so you'll always get the most out of your workout.

Choosing the wrong weights
Picking the proper weight size when you're strength-training is trickier than it sounds. Too heavy can cause injuries and too light can be ineffective. For all-round toning you should be able to lift the weight 8-12 times before feeling you can't go on.

Forgetting to drink
Your exercise performance will be limited if you're dehydrated. Aim for a quarter of a pint of water every 15 minutes and opt for a hypotonic drink (one which quickly replaces fluids lost by sweating. They're suitable for athletes who need fluid without the boost of carbohydrate (like jockeys and gymnasts) if you're working very hard.

Having unrealistic goals
You won't get Hollywood abs simply by doing 10 minutes of sit-ups a day. Once you start being more realistic with your goals you'll do much better.

Hanging out, not working out
Just visiting the gym isn't enough, so don't kid yourself that 10 minutes in the pool and 20 minutes in the Jacuzzi will tone you up. You need a good half hour of pull-on exercise three times a week to have any real effect.

Forgetting to stretch
It's one of the most overlooked aspects of any exercise programme, but cooling down with stretches at the end of your workout will improve flexibility, prevent aches and pains and help lengthen and streamline muscles. Stretches don't have to be complicated. Try reaching as high as you can into the air one arm at a time, then both together, and then do the same out to the sides. Hold for 15 to 30 seconds as long as it doesn't hurt.

Where to next?
Exercise classes: Yoga and Pilates
Ten exercise myths
The right exercise for your weight

By Angela Dowden, nutritionist

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