If you have health problems or exercise will help you to overcome or minimize their effects and to reduce the doses of your medications or to eliminate it completely!
Just take care to avoid any classical and constantly recurring mistakes as I will mention below in order to reap more fruit and of course to avoid risks of injury and overtraining!
Will necessarily make a gleaning and my list is far from exhaustive! So it will ask you to help you too with your kind comments to enrich this list!
1. Failure to warm up
A few minutes warm - usually 5-10 - will elicit the best results from your training, while reducing the risk of any injuries. Preheating among others:
- Increases blood flow to the involved muscles and better prepare for the exercise shock
- Increases the transport of oxygen and nutrients to the muscles which will protect you from rapid fatigue
- Prepare the heart gradually so as to avoid an undesirably rapid pressure rise
- Prepare the neuromuscular pathways are nothing more than the channels of communication between the brain and muscles
- Improves reaction times and coordination
- Significantly reduces the risk of injury to muscles - and tendons and ligaments - it allows a greater range of motion in muscles and joints
- Lubricates joints
- Increases blood temperature which means that you can workout harder or longer
- Cause hormonal changes associated with the power adjustment
- And last but not least to prepare mentally in the best way to workout!
I write all this to show that there are significant parameters were not requested you thought! So perhaps convinced, though between you and me!
Warm up before aerobic
Start by walking or jogging and accelerate gradually Warm up before the weights
They do aerobic piece and additional targeted preheating with smaller weights or circuit training with body weight
What to watch
- Do more warm-up if your workout is tough!
- Start from scratch and turn it up smoothly and gradually
- if you do stretching will do only in warm muscles for 15 "-30"! Never in the cold! And you do not feel pain !!
2. Emphasis on aerobic and neglect exercising with weights
It's something I do mostly women but to a lesser degree and men.
The women do it because they are afraid of any get unwanted muscle volume or as I write regularly does swell, swell etc.
Please tell me if you've seen even one woman to "swell" with trikila pentakila or dumbbells? Funny things!
Many consider the weights dangerous injuries! The truth is that the weights are dangerous only when there is measureless Me!
For joints there is no issue?
None! In fact it is safer than running! Strengthen muscles, tendons and ligaments! It just needs the right technique and avoid overestimating our capabilities.
And may the heavy weights to raise the pressure during exercise but generally those who exercise regularly have a lower pressure!
The weights to make faster, increase your flexibility and do not prevent the development of adolescents unlike that profess folklore.
Do not forget that after 30 one of the greatest dangers facing physically modern man is sarcopenia:
Even though the health, strength and functionality not polyendiaferoun you and invest only in aesthetics and in sight, you should know that only the weights can change and sculpt your body, not aerobic!
3. Inadequate hydration!
More than 75% say that investigations are chronically dehydrated.
Training in dehydration status throwing performance and potentially can be extremely dangerous with cramps, convulsions, low blood pressure, reduced oxygen uptake capacity etc.
If you feel your mouth dry and sticky, if dry skin, slight headache or dizziness, constipation, low urine volume, etc., then need urgent hydration before starting the heaviest symptoms.
4. Cardio before weights
Shortly aerobic only for preheating, before weights!
Avoid doing the aerobic part before weights!
The weights are based on the performance which will be reduced after the aerobic!
Unlike aerobic based on effort and is a joy to the tired muscles weights.
5. Failure of stretching
To stretching is necessary to have flexibility, i.e. to maintain the full range of motion of your muscles!
Any omission brings inevitably chronic pain, especially in the middle, neck and shoulders.
6. overdo!
By excessive enthusiasm and commitment many have crippled their muscle - and not only - system!
The more important it is to reduce the frequency of the more intense and broutal made trainings.
One has to allow his body to be fully restored before the next heavy prpoonisi.
Some of the most common warning signs of overtraining are among others:
- Workout leaves you exhausted instead of offering you energy
- Get sick more easily and the illness lasts longer
- Have symptoms of depression
- You find it difficult to sleep well and sufficiently
- Your legs are heavy / tired
- Muscle pains after exercise keep more days than usual etc.
No comments:
Post a Comment