What should you do first when you start to lead a correct, healthy and active lifestyle? Buy a uniform? Sneakers? Sports Equipment? Fitness gym membership?
Any type of load and training, in general, must be approached responsibly. Firstly, in order to understand why you are performing this or that load. Secondly, in order for this load to give you the desired result and be effective, and not harm your health.
Not warming up
Those who have at least some training experience know that it is customary to warm up before serious loads. This is a set of exercises that prepare the body for further training, making it more effective and safer. There is also a hitch – a complex of movements aimed at gradually removing the body from the training rhythm, which further affects recovery and the result as a whole.
Sauna warm up
There are people who believe that if instead of warming up, they go to the sauna before training, the effect will be better. After all, the whole body heats up in the sauna, which means that this will have an extremely positive effect on the training itself. Is it so?
By the time a person leaves the sauna, takes a shower, changes clothes for exercise, naturally, the effect of heating will be completely lost. Therefore, using the sauna before training is categorically wrong.
Regardless of the goal – whether you are losing weight, keeping fit or striving to gain a few pounds of muscle mass, provide the body with all the necessary nutrients. Especially before training.
Eat a diet rich in complex carbohydrates. Have meal a half to two hours before training. It will provide you with energy and your workout will be as effective as possible.
Don’t overeat (even healthy foods) in the hope of getting plenty of energy. And even more so, lean on dishes that are difficult to digest – fried, fatty, spicy, salty. It takes a lot of energy and time to digest them – there is a lack of energy for training, and the heaviness in the stomach will distract you.
Choose easily digestible foods, such as buckwheat with lean meat. Or oatmeal and egg if you exercise in the morning.
Not drinking enough water
Dehydration during exercise can disrupt heat exchange – it will be difficult for you to do the usual exercises, fatigue will come earlier. Plus, it will be more difficult for the heart to distil the clotted blood – the pulse will jump unpleasantly.
Drink about 500 ml of water 30-40 minutes before training. Drink about the same amount during your workout. Drink in small portions every 15 minutes.
Exercising with a hangover is a huge load on all body systems. The work of the heart is impaired, the likelihood of rupture of ligaments increases, and shortness of breath is guaranteed.
Calculate the level of ethanol in the blood and/or reschedule your workout on a suitable day.
Doing hard physical labour
If your work feels like strength training, don’t add training to it. On the second workout of the day, there is a high risk of injury due to loss of concentration and fatigue. Also, and you can drive the body into overtraining.
A longer run before a work-out will take all your energy and attention – you will not have any moral or physical strength left for another workout. The stress hormone cortisol will rise to the maximum, and the main workout will take place against the background of destruction. There is also a high likelihood of injury due to fatigue.
Warm up for 10-15 minutes. This time is enough to increase the heart rate zone and adapt the heart to the load.
With full-fledged stretching, the muscles lose their strength potential. The story is about the same as with cardio.
What to do: Practice short dynamic stretches before training, and do full stretches on a separate day.
Doing all at once
You need to build a competent schedule so as not to overload yourself. You can’t try to do a lot of exercises at a time in order to achieve a quick effect. Also, do not practice every day without rest. The muscles must have time to recover if you don’t want to get injured.
If you injured yourself during workout, don’t neglect it. It can be dangerous and lead to very serious problems later, even if it seems like a no big deal. You will need proper recovery. Consult with physiotherapy specialists and don’t be too harsh on yourself.
Not having a clear program
You must clearly understand what you have to do on training today. Only in this way will you meet the allotted hour and eventually achieve the result. Otherwise, you will walk and think about what else to do – the workout can take several hours. The benefits of such an activity are out of the question.
It is important to understand that small but effective and regular steps contribute to achieving the right result. Otherwise, you will only discourage the desire to study, trying to set records that nobody needs. Slowly but surely – this is the main rule of those who want to start playing sports.