Each person comes to a fitness club with his own goal. Someone wants to lose the extra weight, someone decided to gain muscle mass, and someone seriously thinks about their health. But everyone wants the same thing – to achieve excellent results. But are you properly strategizing to achieve your goal? Let’s analyze the typical mistakes in the training process.
Sedentary lifestyle, the habit of snacking “on the run” and constant stress have a detrimental effect on our body. Diseases of the musculoskeletal system (osteochondrosis, protrusion and herniated discs, acquired scoliosis, etc.) today are no longer the feature of the elderly. If you start training without consulting your doctor, you may not only fail to achieve the desired results, but also seriously worsen your health.
Solution: Be sure to consult your doctor or at least a specialist of a sports club during a fitness test. Get as much information as you can about the indications and limitations of exercise.
The fitness industry is constantly evolving, with new research on human physiology. New equipment is appearing and training programs are changing. However, each person is different and requires a different approach, taking into account age, sex, build, lifestyle, injuries, etc. Training “by your own method”, “by habit”, “on the advice of a friend”, “by the book” can cause irreparable damage to health.
Solution: Ask about free instructions and introductions. Ask the instructors questions, ask what books and articles you’ve studied are really credible to the experts. Be as curious as those who want to hit a jackpot reading an Immortal Romance slot review. But it’s better not to save money and use the services of a personal trainer – he will set you the technique and make the initial training plan.
Let’s say you have a couple or three favorite activities that you go to all the time and have already achieved some success in them. You even have a constant circle of social interests. Diversify their workout – prolonged monotonous work fraught with hypertonicity of some muscle groups and even atrophy of others.
If the wrong dosage of loads and the wrong technique is the probability of spinal curvature, diseases of the musculoskeletal system. One type of addiction prevents harmonious development of the body: endurance suffers while working only on the strength indicators. Fans of “base” often lack functionality, coordination and balance.
Solution: Develop all possible physical qualities in a moderate way. Choose a type of workout from your group exercise schedule that you haven’t tried yet. Get coaching or take a few personal training sessions at the gym. Try independent or group cardio classes or sign up for the pool.
Nutrition Isn’t About Sports
Any trainer will tell you that nutrition is the key to a successful workout. The process of gaining muscle mass, losing weight, muscle recovery and energy for training directly depend on nutrition. Fast food and overeating at night, as well as rigid diets (e.g., giving up carbohydrates) disrupt the body’s metabolism. As a result, you only get further away from your dream of a beautiful and healthy body.
Solution: Consult an instructor or a nutritionist on how to compose a diet program. If this is impossible, remember that it is important not to overeat at night, diversify your diet, eliminate “unhealthy” foods and count calories (you can find the norm for your gender, age and intensity of training on the Internet). Keep a drinking regime, give up unhealthy habits.
Training for Your Mood
Bad moods, “urgent” matters and banal laziness are often the reasons for skipping a workout. Fitness as a habit is an achievement of many months of work on yourself or even years.
Your body must readjust in order to build up your general and muscular endurance, increase your strength, and improve your exercise technique. All this is only possible with repeated and regular repetitions. Remember that regularity is the key to sustainable results!
Solution: Make a weekly/monthly training plan and stick to it strictly. In the beginning, you will have to try hard to change your usual life schedule. But then the workouts will become a habit, and your reward for consistency will be a beautiful and healthy body.
The other extreme is to train through sheer force. Even a professional athlete needs time to recover. It is strictly forbidden for a beginner or a person with average physical condition to train intensively every day, let alone several workouts a day.
Overexertion is extremely dangerous! Do you feel weak and sore all over after yesterday’s workout but still want to work out today? The desire to achieve results as soon as possible will only lead to a general deterioration of your well-being. Your sleep and metabolism will be disturbed, and your risk of injury increases.
Solution: Take a break for one or two days between intensive workouts. If you are a beginner, train three days a week with rest breaks. Alternate intense workouts with less intense ones (pilates, stretching, light cardio, calm swimming in the pool or yoga).
The Main Thing Is That the Suit Fits
Improperly selected clothes will make your workout uncomfortable, and therefore incomplete. Breach of thermoregulation is fraught not only with the unpleasant smell of sweat but also with diaper rash and blisters. Tight clothes will prevent exercising with maximum amplitude.
And the wrong footwear won’t allow you to perform exercises in a quality and technically correct way, and this is fraught with excessive overstrain in the ankle area and injuries.
Solution: Workout clothes should be loose and lightweight – allow for air circulation and absorb moisture well. Choose specialized equipment from well-known brands.
Select your footwear according to the type of workout you are doing. For group exercise in a fitness center, sneakers with a firm backside, a springy sole and ventilation inserts are suitable, which will reduce stress on the spine, stabilize the ankle, and allow the feet to “breathe”.