Did you know that the aver­age per­son quits sports with­in 6 months of their first work­out? This hap­pens for two rea­sons: he does not have enough time or he does not see results.

And if it is dif­fi­cult to argue with the first argu­ment, then the sec­ond one is easy to elim­i­nate. What train­ing mis­takes pre­vent you from see­ing progress — says Med­AboutMe.

1. You are out of shape today

A qual­i­ty pair of shoes designed specif­i­cal­ly for your sport, a good breath­able suit, and a well-fit­ting wom­en’s sports bra — these “lit­tle things” add up to the effec­tive­ness of each ses­sion.

If sneak­ers do not help to run long dis­tances, but sab­o­tage the process, caus­ing injuries, you can only come to the hos­pi­tal in them, but not to the fin­ish line!

2. Skip the warm-up

A small warm-up at times increas­es the per­for­mance of an ath­lete in train­ing. Warm mus­cles work bet­ter, increase results faster and help you achieve all your goals. Spend 5 min­utes today to be more suc­cess­ful tomor­row!

3. Leave without a hitch

If a warm-up warms up the body, but a hitch, on the con­trary, cools it, helps it bounce back and con­tributes to a speedy recov­ery.

A sharp tran­si­tion from intense train­ing to a qui­et pas­time neg­a­tive­ly affects health. Devote a few min­utes to stretch­ing, slow walk­ing or yoga asanas, and at the exit from the gym you will find a good mood and tan­gi­ble progress.

Did you know?

Warm-up must be dynam­ic. Sta­t­ic stretch­ing, where an ath­lete holds a pose for 30–45 sec­onds, for exam­ple, can impair your ath­let­ic per­for­mance. Such unex­pect­ed find­ings were pre­sent­ed by a 2013 study pub­lished in the jour­nal Scan­di­na­vian Jour­nal of Med­i­cine and Sci­ence in Sports.

4. You don’t have a clear plan

Going in for sports with­out a clear pro­gram is like build­ing a house with­out blue­prints. To make the most of your time, you need to fol­low a plan designed just for you. An expe­ri­enced fit­ness train­er will help you com­pile it, or you can take ready-made train­ing plans from the Web that are designed for your fit­ness lev­el and have iden­ti­cal goals.

5. You lift light weights.

5. You lift light weights.

In sports, it is impor­tant not to stop. The ath­lete’s mus­cles respond to increased load. Those who want to see results in train­ing should increase the fre­quen­cy of exer­cis­es and increase work­ing weights.

6. Resting too much

Rest peri­ods between sets dur­ing train­ing should not be longer than a minute. They are usu­al­ly in the range of 30 to 60 sec­onds. If the rest lasts longer, the effec­tive­ness of the les­son suf­fers: it is more dif­fi­cult for the body to get involved in work and be pro­duc­tive every time.

By the way!

If you want to lose weight, start a food diary! Many peo­ple under­es­ti­mate the calo­rie con­tent of the food they take. The diary will sort every­thing out.

7. Your workouts are monotonous.

The only way to get faster and stronger is to work on your fit­ness lev­el. To do this, prac­tice dif­fer­ent types of load. Com­bine strength train­ing with car­dio, exper­i­ment with weights and rep sets, and increase the dis­tance or time you run if you’re a run­ner. Intro­duce ele­ments of inter­val train­ing into your dai­ly rou­tine.

8. You compare yourself to others.

No two bod­ies are the same, so it is use­less to com­pare your results with the results of oth­er ath­letes. You only need to com­pare your val­ues: what were they a month ago, and what have they become today? If there is progress, there is noth­ing to wor­ry about!

9. Refuse to eat before class

9. Refuse to eat before class

Some ath­letes find that not eat­ing before exer­cis­ing will help them burn fat more active­ly. But it’s not! The body with­out “fuel” and water is dif­fi­cult to do high-inten­si­ty work­outs, while even a small “refu­el­ing” at times increas­es per­for­mance and endurance.

On a note!

Research con­duct­ed in Skid­more Col­legeshowed that men who dis­trib­uted their pro­tein intake from the menu to 6 meals togeth­er 3, built mus­cle mass faster.

10. You lighten your load.

Noth­ing spoils a work­out like a machine as a sup­port. When a per­son puts his hands on the handrails while run­ning on the tread­mill, the load on the body is sig­nif­i­cant­ly reduced. The same thing hap­pens when he works on oth­er car­dio machines. Stop help­ing your body! Adjust the lev­el of the load, stand up straight and exer­cise.

11. Talk a lot in training

Talk­ing dur­ing a work­out is nor­mal if your heart rate is ele­vat­ed and you are ful­ly focused on the les­son. But if you can have dif­fi­cult con­ver­sa­tions dur­ing strength train­ing, then you are not work­ing enough or the load is too low.

12. Force yourself to work when your body needs rest.

12. Force yourself to work when your body needs rest.

If you feel tired, unwell, or over­worked, you should def­i­nite­ly post­pone your work­out. The load dur­ing this peri­od is a direct road to acci­den­tal injury and long reha­bil­i­ta­tion. In addi­tion, a too intense train­ing sched­ule leads to the effect of over­train­ing, when both the body and the men­tal state of the ath­lete suf­fer.


“Focus on the qual­i­ty of the exer­cise, not the num­ber of sets and the weight tak­en,” the fit­ness con­sul­tant urges David Jack. “If you train so intense­ly that you have to lit­er­al­ly crawl out of the gym, this will not lead to suc­cess.”

13. Don’t recuperate after exercising

Eat­ing in the first hour after a work­out helps replen­ish lost glyco­gen and pro­motes increased pro­tein syn­the­sis (and thus faster mus­cle build­ing). This not only leads to faster recov­ery of the body and helps to cope with krepatu­ra, but also strength­ens the immune sys­tem, makes the body more resis­tant.

14. Do not control the drinking regime

Dehy­dra­tion not only reduces the effec­tive­ness of a work­out, but also makes you feel more tired after it. Fit­ness experts advise mon­i­tor­ing urine col­or after exer­cise. It should be a shade of light lemon­ade. If the col­or is dark­er, then you are not drink­ing enough water!

Spe­cial­ists Amer­i­can Col­lege of Sports Med­i­cine It is rec­om­mend­ed to drink water every 15–20 min­utes of train­ing. And if it lasts more than an hour, addi­tion­al­ly drink a sports drink that restores elec­trolytes.

15. Breathe incorrectly

15. Breathe incorrectly

Don’t make the com­mon mis­take of hold­ing your breath while lift­ing weights, fit­ness expert advis­es Mandy Love. And you don’t have to breathe through your chest. Prop­er breath­ing is through the diaphragm.

Check your­self: if dur­ing the exer­cise the stom­ach ris­es ear­li­er than the chest, then you are doing every­thing right.

By the way!

Where did you learn the tech­nique of the exer­cis­es you are doing now? In PE class in 5th grade or on the exam­ple of gym goers? What you do direct­ly affects the result. If the tech­nique is wrong, progress will nev­er be achieved, which means that the tech­nique must be checked by con­tact­ing a fit­ness train­er for advice.

16. Not getting enough sleep

An adult needs at least 7 hours of sleep a day. Any­thing less is stress for the body. How­ev­er, the need for a night’s rest varies from per­son to per­son. Some need 7 hours, while oth­ers need 8 or even 9. Give your­self enough sleep!

Expert com­ment

Dmit­ry Kratvold, ath­lete

Do not try to com­plete a week­ly vol­ume in one work­out and sur­pass the per­for­mance of a mas­ter of sports. The train­ing process should cor­re­spond to the capa­bil­i­ties of your body and goals!

First you need to get enough sleep the night before, and dur­ing the day — eat nor­mal­ly. A train­ing plan is required so as not to run ran­dom­ly from exer­cise to exer­cise. You need a bal­anced pro­gram and an under­stand­ing of what exact­ly you want to achieve from train­ing — lose weight or gain weight, increase endurance, work out your tech­nique.

Do not take your phone to train­ing, it is bet­ter to take a play­er with your own playlist and a notepad for notes. This is your time and let the whole world wait.

Be sure to do warm-ups and cool-downs, espe­cial­ly if you are 30+. Neglect­ing them, you risk get­ting injuries that will need to be treat­ed for a long and expen­sive time, or even you will have to give up sports alto­geth­er — and believe me, this is hard to sur­vive!

Expert com­ment

Maria Porozin­skaya, fit­ness expert

What can ruin a planned work­out?

First, lack of sleep. Train­ing will be inef­fec­tive and even harm­ful. With lack of sleep, the body needs rest and recov­ery, but not phys­i­cal activ­i­ty.

Sec­ond­ly, nerves. When a per­son comes to train­ing in a state of ner­vous ten­sion, he los­es vig­i­lance, coor­di­na­tion and can get injured.

Third­ly, the wrong mechan­ics of move­ments. If the skill is fixed incor­rect­ly, the exer­cise is per­formed incor­rect­ly, which means it is inef­fec­tive. Also, improp­er exer­cise can lead to injury.

Expert com­ment

Roman Pris­tan­sky, nutri­tion­ist, nutri­tion­ist

Mak­ing a large num­ber of move­ments, you can not always count on the expect­ed result. This is due to the fact that the applied efforts were per­formed tech­ni­cal­ly incor­rect­ly. While play­ing sports, not many peo­ple pay atten­tion to small errors that can lead to an unde­sir­able result. In addi­tion to exer­cise tech­nique, it is impor­tant to pay atten­tion to non-sport fac­tors such as:

  • Healthy sleep.
  • Bal­anced diet.
  • Com­pe­tent choice of addi­tion­al trace ele­ments and vit­a­min com­plex.

The prin­ci­ples of prop­er train­ing are shroud­ed in stereo­types and opin­ions of “experts”, there­fore, start­ing your jour­ney on the path of a healthy lifestyle, it is impor­tant to lis­ten to the opin­ions of spe­cial­ists. If you are plan­ning to go to a new gym, do not refuse a tri­al les­son. An expe­ri­enced train­er will be able to choose a set of exer­cis­es for you and show you the cor­rect mechan­ics for their imple­men­ta­tion. If you work remote­ly, which is a com­mon case in mod­ern real­i­ties, study the issue in more depth. Lis­ten to the opin­ion of experts in inter­views, refer to arti­cles on trust­ed sites.

The main mis­takes that can ruin a work­out are ignor­ing sim­ple truths:

1. Too much load

The main rule of train­ing, if you are at the ini­tial stage of know­ing the sport, is not to use heavy weights. The best way is to work with your own weight, to feel har­mo­ny with your­self. Learn to achieve a com­fort­able bal­ance and then con­quer new heights to achieve your goals.

2. Long break between work­outs

Depend­ing on your goals, the length of the breaks between work­outs may vary. Some­times one day is enough to rest, and some­times a week is not enough. It is rec­om­mend­ed to entrust the train­ing sched­ule and the inten­si­ty of class­es at first to a pro­fes­sion­al train­er. This mode will help main­tain a bal­ance of pow­er, and will not exhaust the body.

3. Lack of progress con­trol

Before start­ing a les­son, it is very impor­tant to out­line a plan of action. You can take an A4 sheet, a pen­cil and write what you want to achieve, con­sult with an expe­ri­enced spe­cial­ist and start mov­ing towards your goal. It is impor­tant to note each work­out, fig­u­ra­tive­ly speak­ing — how many squats you plan to do, how many did in the end, and what sched­ule for increas­ing them you plan to achieve.

4. Do not for­get about the right diet

For best results, it is always rec­om­mend­ed to fol­low a diet. In most cas­es, the goal is to reduce body fat or build mus­cle mass, but it can also be to increase endurance lev­els, gen­er­al fit­ness or a recov­ery pro­gram after an injury.

The effec­tive result of train­ing is facil­i­tat­ed by the com­pe­tent selec­tion of prod­ucts, the bal­ance of calo­ries and their burn­ing. Unfor­tu­nate­ly, in a metrop­o­lis and an active rhythm of life, we can­not always get enough min­er­als and vit­a­mins that the body needs to recov­er. There­fore, it is impor­tant to com­bine sports, prop­er nutri­tion and addi­tion­al com­po­nents. It can be: dietary sup­ple­ments, vit­a­min com­plex­es, min­er­al sup­ple­ments.

5. Wrong lifestyle

It is impor­tant to real­ize from the inside and accept for your­self the fact that you want to review your diet, phys­i­cal activ­i­ty, remove bad habits in order to be a healthy per­son and enjoy life to the fullest.

Does pre-exer­cise sta­t­ic stretch­ing inhib­it max­i­mal mus­cu­lar per­for­mance? A meta-ana­lyt­i­cal review / Sim­ic L., Sarabon N., Markovic G. // Scand J Med Sci Sports. - 2013


От Yraa

Добавить комментарий