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 Healthyinfo.
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.
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
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.
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
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!
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!
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.
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:
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