In some cases, these failures may just make the difference between success and failure training. But they can also be more expensive, causing pain and injury to the body. Take a look at the top fitness failures and learn how to avoid them while you are at the fitness gym.
1-Not stretching enough and lifting too much weight
Not stretching the muscles enough – which is requested by particular exercise can cause injury and hinder muscle recovery after training. For example, after a race is critical stretch the major muscles of the lower limbs.
Tip: Stretch immediately after the aerobic activity, while the muscles are hot in order to prevent injury.
When choosing the weights to your workout, make sure they are appropriate to the weight you can really lift. At first, avoid putting the “bar” too high, as strength training or resistance should be gradual and progressive. Read more about stretching benefits here!
Tip: Choose a weight with which you can do the first 15 repetitions without difficulty. The second series should already involve more effort, otherwise it is too light weight for you.
Just come late to group sessions to lose a key part of the lesson: heating. 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 warming up before the session. Five to ten minutes may be sufficient.
Tip: Plan your weekly group classes not to be late. If you arrive even late / a, it is best to dose the effort in the first ten minutes of your fitness gym exercise. If you have no time to warm up consider jogging or cycling to your next session.
3-Falling in exaggeration
Remember that it is more effective to train moderately for extended periods of time to train intensely for just a few minutes, especially when it comes to aerobic training. It is advisable, at least 30 minutes of moderate exercise a day.
Tip: The ideal is not to overdo it, either in duration (over 75 minutes of training) and in intensity (over 85% of maximum heart rate).
Exercise is beneficial, but only if the right dose.
4-Forgetting to hydrate
It is a mistake to wait until thirst to moisturize. Thirst is already a sign of dehydration, with the consequences that this entails in terms of reduction in their physical performance.
Tip: Water can quench thirst, but does not reset the minerals in sufficient quantity, lost by the body during training. Furthermore, symptoms of fatigue resulting from increased stress may also derive from the decreased levels of blood sugar, advising it is therefore often isotonic beverages containing carbohydrates. Follow the maximum hydration of the training before, during and after. 500ml drink two hours before training and 1 to 1.2L per hour of exercise.
An incorrect posture nullifies the training results and can cause all sorts of problems, from muscle injuries, back pain and tendonitis. Posture is not an exclusive concern modalities such as yoga or pilates, despite being a recurrent theme in these classes. In any room of the gym, body alignment should be properly valued when you are at the fitness gym.
Tips: In the carpet keep the slope and the set speed in order to be able to walk or run, without relying on the machine or need to lean your torso too far forward (slope above 8% is critical). In steppers and elliptical, place your hands, just hard enough to balance.
When using free weights keep your back straight, without tilting the head forward. If you are standing, slightly bend your knees so you will make the best of your time at the fitness gym.