These are the eight mistakes no newbie should make in the gym. health and wellness

Don’t know where to start? Do you want to start training and don’t know what you should do? Have you decided to continue physical exercise even after the month of January?

This may be your situation, but the following may also happen to you: You constantly go to the gym, but notice that you stop making progress. Don’t worry, you are not alone. According to a 2022 study, hitting peaks in training is known as the “plateau effect” and is common among athletes and amateurs alike. Here is a list of the most common mistakes you can make:

skip warm-up

When you warm up, you should start with simple, light exercises that help increase your body’s muscle temperature. You can perform dynamic gestures. For example, walking gently: One study indicates that aerobic exercise may help reduce muscle pain. Keep in mind that during the warm-up your heart rate will get higher and higher as a way to prepare you for the exercise.

Additionally, warming up can prevent injuries. Research has found that warm-up programs can reduce your risk, and a meta-analysis notes that over 79% of studies on the relationship between warm-ups and performance found that it improves performance in multiple areas. There may be improvement.

Forgetting to perform exercise technique correctly

If you remain sedentary (hits the chair and sofa) the chances of having poor health increases. If you train strength, the foundation of basic physical abilities, you must do it well, otherwise you will be in over your head. Focus on how instead of how much. Focus on learning how to move and execute exercise technique correctly. Improper execution will not only limit the effectiveness of your workout but will also increase the chance of injury.

Take this as the core theme: learn. Each exercise has a correct technique, for example: keeping the spine straight or keeping the elbows close to the body. When a beginner starts going to the gym, paying attention to how to execute the movements and having good technique should be a top priority.

The professionals are there. ask for help

How do I learn what exercises to do? How many sets or repetitions? Who teaches me the correct technique of gestures? How much weight should I put on the bar to perform? Press Banking? Sorry to disappoint you, but YouTube or Instagram videos will not be the answer. Before starting training, visit a professional, a graduate in physical activity and sports science, to assess your joints, your life context and previous health conditions. Many times workouts are skipped because the exercises are not selected properly. Imagine you are suffering from high blood pressure, knee problems, are overweight or are a cancer patient. In this sense, a physical trainer with a university degree in physical activity and sports science and member of the college, would be the option. You can check here whether your coach is part of the census of registered professionals or not. Finding what exercise is best for you and getting expert advice should be seen as an investment in health, not a luxury.

Give priority to weight and hurry up

“Add another plaque every day. For me, being well developed means putting more and more weight on the rowing machine,” one client recognized me. Obsessing over moving more and more will not be a good start. It is important to understand that lifting heavy weight does not mean that Not that you will immediately gain more muscle mass. It is necessary to start with light loads and achieve a good physical adaptation, otherwise discomfort or injuries may appear that hinder your development.

Training can be like a garden: When you plant a carrot, it doesn’t grow the next day; The same happens with exercise. Adaptations (increasing strength, gaining muscle or improving your body composition) take time to produce the results you expect, and there must be a progressive and sustainable training plan over time for this to happen.

more is not better

The phrase: “The horse starts, the donkey stops” is common in these months of early resolutions. Beginners often get overwhelmed, excited and train too often without giving their body enough time to recover. The rest, as studies agree, is part of the training.

If you don’t allow your muscles to recover before the next session, they will not function at their optimal capacity and your training safety is likely to be reduced. On the other hand, sleep is key; One review states that the risk of muscle injuries is greater when their duration is reduced and training load is increased simultaneously, which can lead to increased fatigue. Accumulating evidence suggests that good rest will improve performance, pain sensitivity and anabolic responses, something that may be beneficial in faster recovery.

get organized

Reserve time weekly for your health, if you don’t find it, illness will probably come. We live a life that invites us to be sedentary, so organize your schedule in such a way that you can spare a few minutes for a moment of self-care in the form of physical exercise. There is no organization without planning; Without order there is no result. A well-designed strength workout doesn’t require too many hours in your day, as research acknowledges, it can last 20-40 minutes. Excuses for agenda are the worst enemy of results.

seek stability

There is no point in joining a gym and then not going; Nor does it make sense to go once every three months or only when it rains. Try to find a training system that allows you to maintain it over time. Before you start, think: Can I keep doing this for a year? Choose your location (park, home or gym) so that this exercise becomes part of your daily routine. Just like you brush your teeth, you can incorporate activity and self-care into your time. Habits are formed by repetition. Remember: the best training is the one you do.

avoid comparing yourself

It can be frustrating to compare your progress to other people at the gym or through social media. How is it possible that I can keep doing this exercise or training for so many days and not be like this? Remember that each person starts with different levels of physical condition, life context, joint health and pathology. One person, one training. Focus on your path, otherwise you won’t be able to enjoy the journey.

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