While some complain about not being able to lose weight, others are desperate for the muscle mass return of the hours spent in the gym. There are indeed innate and genetic determinants with which we have to deal, but in the vast majority of cases failure is explained by some common mistakes that practitioners tend to commit .
1. Do not stretch enough
Not stretching the muscles that are required for certain exercise can cause injuries and hinder muscle recovery after training. For example, after a run it is essential to lengthen the main muscles of the lower limbs (quadriceps, hamstrings and twins).
Tip: Algae immediately after aerobic activity, while muscles are warm, in order to prevent injury.
2. Do not train with the necessary intensity
It’s not enough to go to the gym to get some weights. It is necessary to think of the training in a structured way and to give reasons to the muscle to develop . This will never happen if the stimulus is not challenging enough. Many practitioners actually sin here, not taking the training to the point necessary for results to occur. Without adequate mechanical stimulation the results will never be the intended ones. But others sin precisely on the contrary. The muscular development is the result of the regeneration and adaptation of the tissue to the traumas induced by the training. If we do not give him enough time to recover from a stronger stimulus, the most likely outcome is even rapid adaptation and stagnation, with no results .
Tip: Put your mind in the muscle! Do not want to train every day, nor repeat muscle groups many times a week, the body needs rest.
3. Failure to warm up
Just arrive late to group sessions to miss a key part of the lesson: the warm-up. It is a primary error, but very common for lack of time or even “laziness”. Do not forget that muscles need time to adapt to the physical demands of training, hence the importance of warm-up before the session. Five to ten minutes may be enough .
Tip: Plan your weekly group classes so you do not fall behind. If you arrive late, it is best to dose the effort in the first ten minutes.
4. Your diet is not structured
In most cases it is not enough to have some general notions about the dietary needs associated with training. It is necessary to resort to a rigorous and structured plan, and above all to be consistent . And yes, in some cases it is even necessary to weigh the food and have a concrete sense of the portions.
Tip: It is always difficult for anyone who has ever dieting to start, so the best is never to start with a very drastic food plan, this will lead to you give up fast. To start a first diet choose mostly healthy foods and what you like most, and after gaining the habit of eating healthy and at least every 3 hours, parties to a more elaborate diet depending on the purpose intended.
5. Socialize more than train
Without a doubt, this is one of the biggest mistakes made by most people attending gyms. Although socializing is good and essential, it is important that you do not overlap with the conversation, otherwise you are just throwing money on the street.
Tip: The gym is a place where all the attention should be directed to the workout. Already the conversation, this can be left to the end, when the main mission is fulfilled.
6. Forget to moisturize
It’s a mistake to wait until you thirst to hydrate yourself. The thirst is already a sign of dehydration , with the consequences that this entails in the decrease of your physical performance .
Tip: Water can quench thirst, but it does not restore minerals (in sufficient quantity) lost by the body during training. In addition, the symptoms of fatigue resulting from increased stress may also stem from the decrease in blood sugar levels. For this reason, isotonic drinks with carbohydrates are advised several times. Here is the “maximum” of hydration in training: before, during and after. Drink 500ml two hours before training, and 1 to 1.2l for each hour of exercise.
7. Poor posture
An incorrect posture nullifies the results of training and can lead to various types of problems, from muscle injuries, back pain or tendonitis . The posture is not an exclusive concern of modalities like yoga or pilates, although it is a recurring theme in these classes. In any space in the gym, body alignment should be properly valued .
Tip : On the treadmill, keep the incline and speed adjusted so that you can walk or run without leaning on the machine or you have to lean forward too much (slope above 8% is critical). In steppers and ellipticals, support your hands only with enough force to balance yourself. When you use free weights, keep your back straight, without tilting your head forward. If you are standing, bend your knees slightly.
8. Abrupt movements
The movements performed very fast and uncontrolled can involve injuries at the level of muscles and ligaments, because the tensions generated are very high. The most flagrant cases occur when doing bodybuilding exercises (pulling or pushing) without marking each position well.
Hint: Controlled movement. It is a rule to apply to any type of training. In bodybuilding exercises, the ideal execution speed is slow: 4s per repetition.
9. Poorly Supplemented Training
What difference does it take to take an isotonic drink for a workout (over 45 m) or to eat a cake before exercising? Enough!
The increased sugar load on the cake significantly elevates blood glucose levels, leading to an insulin peak and subsequently a very rapid decrease of these levels which, if matched by the end of training, can lead to hypoglycaemia. Plus, the drink prehydrates and is easy to digest, the cake dehydrates and, depending on the load of fat, it stays in the stomach for a long time, diverting the blood that would be needed in the muscles.
Tip: For longer workouts (more than 45m), opt for energy bars that do not produce the same effect as cakes. Bars are composed of slowly absorbed sugars, which provide gradual energy to the body.
10. Breathing improperly
It is very important to breathe rhythmically, calmly and appropriately to the intensity of the effort, following the natural rhythm of the demands of the organism.
Wrong breathing can have a negative impact on blood pressure, cause premature fatigue, and compromise physical performance. Proper breathing during exercise is critical because it helps oxygenate the muscles by supplying them with nutrient rich blood and potentiates the conversion of energy .
Tip: The most frequent error occurs in muscle training. It is the so-called valsalva maneuver and consists of holding the breath in the moment of strength. It breathes rhythmically, calmly and appropriately to the intensity of effort, accompanying the natural rhythm of the demands of the organism.