How to make our workouts more effective?
it is often the case that we have been making efforts for months and even years, and that the desired progress still remains. In this article we will show you some of the most common mistakes on the way to the trainers.
If you recognize yourself in some of them, it is time to change your approach.
1. Unrealistic goals
Not everyone has a ready-made training program and a schedule tailored to every detail of his everyday duties and opportunities. It is good for your criteria to be high, but still try to set your goals as far as possible. Work consistently and persistently and do not expect lighting results. If you made eight pushups last week, and your eighth was a failure, do not try to do shoulder-to-hand presses the next time. Increase your workloads and load slowly and in the sense of a sufficient recovery, yet do not reassure yourself with too much recovery time, listen to your body. Experience the right moment for the next type of exercise and workout. If this leads to a change in a pre-set training schedule, do not worry – it is much better to add a day off than to lose more than once, recovering from an injury. Assess your capabilities adequately – do not overestimate, but do not underestimate. Be patient, steady, and systematic in your work.
The solution? Determine your baseline adequately. Progress slowly but steadily. Formulate exactly and clearly your goals, put them in time frames – a goal without time constraints is just a dream. Build a plan of actions that will work for your goals. Always have plan B,C for training. Even professional athletes do that. There are no compulsory moments in the training, not at the amateur level.
2. Incorrect use of training programs
Frequently, beginner fitness enthusiasts are impressed by the results of celebrities in the sport, and reading their programs in a glamorous fitness edition or on the net, are starting to work hard in the gym. This undertaking is doomed to failure for a number of reasons:
- Often these are people with years of experience in the hall and the loads are established and selected due to serious observations on the physical and mental state of the athlete;
- We all have unique parameters and qualities that need to be directed and perfected correctly and consistently. Sometimes what is necessary for you is absolutely the opposite of what you seem at first sight to be attractive and challenging to implement.
3. Insufficient recovery
Many of you live hurriedly and under stress. You are accustomed to the lack of enough time, and you do not even notice how you give gas to a hole. You have fitness goals and you are pursuing them earnestly – you work hard every day, your workouts are intense, exhausting because you’ve read that functional training and enterval training work is quicker.
What is actually happening?
Within a month or two you have a visible results – a lower percentage of fat, a higher muscle tone, and you look better. After a few more months, however, not only do you feel tired and sleepless, and the results begin to slow down and even turn against you! You start to accumulate fat where you want less – in the abdominal area, you start losing your vigor and the desire for activity.
The solution? No matter how ambitious and vigorous you are, give your body time to recover. Listen to his signals – he always warns when “battery” is running out. Take time for yourself when you are going to have a good time – go to a massage, stroll in the park or just stay home to read a book.
Contrary to your expectations, with a day’s rest you will not compromise everything you’ve been working for months in the gym. A very good solution is to add a day of active rest in your schedule – let it be moderate to a low load and target a practice that gives you pleasure – a cross in the park, swimming, stretching or things that are new and unknown to you, but you always wanted to do!
4. Incorrect performance of the exercises
Nothing reminds you of the goals as well as the wrong technique. Incorrect body positioning and mistaken movements do not mean only a low workout performance, but are a prerequisite for injuries and, in the long run functional imbalances. Unfortunately, we live surrounded by subjectivity, and you will not immediately find the person who will correct and direct you to the safe execution of the basic exercises. Read, try , attend seminars, meet athletes from different spheres.
Be sure that in a few months you will be able to recognize the specialist to be a corrective of your basic skills, and in a few months you will now be more relaxed in their practice.
To be continued.
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