Fitness is seen by many as an opportunity to improve their body. But if they don’t achieve what they want soon, they quickly become disillusioned with the strength of sports training and soon abandon them. Do not go to such extreme measures. It is better to work on the mistakes and, having determined the effectiveness of certain exercises, re-enter the treadmill.
Athletic training should be complex, and warm-up — long
Rule #1. Set goals and set deadlines. Many people go in for sports only in order to achieve ideal body shapes. Professional athletes prioritize achievement: jump further, run faster, lift more weight. At the same time, please note that they are tied to a clear deadline, which is participation in certain competitions.
Set your X hour. It can be a vacation (who doesn't want to go to the beach in good shape?), a birthday or a wedding (albeit someone else's). Get ready for this event like an athlete for the Olympics.
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- If you increase the load by 5—10 % weekly, then you can achieve more expected success in a month.
Rule #2. Make your heart beat faster. A vague warm-up done for 10-15 minutes is not considered good preparation for serious physical exertion. It should take up a quarter of the time of the entire lesson. Warming up helps the muscles to be saturated with blood, warm up and become more elastic, which helps to reduce their injury.
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- Make your heart beat faster. Dynamic exercises will help with this: running in place, jumping rope, walking with lunges.
- Training must be at least 40 minutes long. The first 20 minutes the body starts. He needs the same amount of time to consolidate the result. But it is better not to exercise for more than 50 minutes: glucose reserves are depleted by this time, and the energy level drops.
- It is better to start with strength exercises with "iron", and then move on to the treadmill.
Rule #3. Don't limit yourself. Comprehensive training should be varied. All sports have different effects on muscle groups, so the transition from one to another doubles the effectiveness of classes.
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- If you are into yoga, check out the gym to strengthen your elastic muscles. If you ride a bike, then Pilates will not hurt you to unload your lower back. And if you work with weight, then running will help you: it strengthens the joints of the legs and develops endurance.
Food is not pleasure, but fuel for sports training
Rule #4. Do not limit yourself drastically in nutrition. For athletes, food — building material for muscles. Especially protein. But you can’t refuse carbohydrates either. Their deficiency can destabilize the hormonal background and thus undermine health.
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- Score 2:1. This is the proportion that should be on your plate of proteins (chicken, meat and fish) and fiber (vegetables). The latter take on a double burden: they will help diversify the menu and assimilate protein.
- Lunch after training is required. Ideally, it should be boiled chicken breast with vegetable salad.
- Don't punish yourself for eating a cake with exhausting busyness. Enough remorse.
- Forget about not eating after 6 pm. Such a fast will help you lose muscle mass, but not fat.
Rule #5. Don't hesitate to rest. Constant physical training should alternate with rest. The fact is that during exercise, micro-ruptures form in the muscles, which take time to heal. So, by exercising daily, you do not strengthen the body (and with it muscle tissue), but destroy it. Therefore, rest is not a reward, but part of training.
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Most of the hormones that are responsible for muscle growth and repair are produced during the night's rest. And if you sleep less than 7 hours, then the desired sports results will not be achieved.
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