Would you like to do more for your health and start effective training ? Especially in the current corona pandemic, it is important to do more sport again. Home office, lack of exercise and closed fitness centers have often led to people simply not paying enough attention to their own health.
When you look at the scales, you can see that your body has also gained weight. Do you want these extra pounds to disappear naturally – without risking injury? Regular sports training is the best solution for you! But you can do a lot of things wrong here.
Our top 5 tips: How to avoid incorrect training!
If you are at the beginning of your sports career with muscle or endurance training , there are a few basics you need to consider. Nothing is worse than risking injury with incorrect training.
Eventually, you may give up because you simply lack motivation - or because you injured yourself. This doesn't have to be the case if you follow our top 5 tips for the right training.
#1 | Don't do the same exercises every day
Do you think there's a lot to be gained from training the same muscle every day? This is a wrong idea. Over time, your body will no longer be challenged and will slowly get used to these efforts. This means that much less energy is used. As a result, your training no longer brings the desired result.
In addition, there is simply no variety in doing the same daily exercises. As a result, you just get bored and your motivation is at zero. The only thing that helps is to be flexible and change your training plan at certain intervals. One day you do 1 to 10 exercises and the next day 10 to 20 exercises - always alternating.
In the long run you will get used to the set number of exercises. Now it won't be difficult for you to continue your training over a longer period of time with completely different exercises.
#2 | Endurance training is good, but please don't overdo it
If you primarily want to strengthen your lungs and cardiovascular system, then endurance training is the right sport for you. But beginners in particular overestimate the performance of their own bodies. That's why you shouldn't train at too high an intensity at the beginning. This will only overwhelm your body and risk injury.
Your entire bone and muscle structure must first get used to your new fitness level. This is only possible with slow and longer training sessions. Cross trainers and rowing machines are suitable for endurance training at home.
#3 | Pay attention to the type of meals
It is important not to eat before a workout, definitely not a big meal. However, a small snack in the form of a muesli bar is permitted. It serves as a source of energy, especially if the upcoming training sessions are very strenuous.
Do you feel like nuts or some fruit? No problem if you eat it 45 minutes before you start exercising. However, at least 2-3 hours should have passed before your last major meal. By the way, you should also wait at least 45 minutes after you finish your exercise before eating. This is the only way to use the so-called afterburn effect.
For a certain period of time after exercise, your body is still fully prepared for the previous training and therefore uses more energy. It's important to drink something every now and then while exercising. Ideally a few sips of water so that the body doesn't dry out. Water with a high mineral content is best. This helps keep your body's electrolysis levels in balance.
#4 | Plan recovery breaks into your training sessions
If you are just beginning your training, you need to proceed gradually and slowly. Never make the mistake of setting too high a goal from the start. Anyone who overdoes harms themselves and their body. Muscle building does not occur directly during active training, but rather during the rest phases you have planned.
Therefore, give your body enough time to regenerate. Otherwise the whole matter is of little use. How about alternating between strength training and endurance training? Here you don't use the same muscle groups every day. Therefore, always plan an equal number of training days and rest days in your routine to reduce the risk of injury.
#5 | Do stretching exercises before and after training
Many people find it exaggerated, but it makes sense. Before and after every workout, you should plan small stretching sessions for your body. You don't need more than five minutes for this.
In this way you loosen up those muscle groups that are or were stressed during your sporting activities. But don't over-stretch the respective parts. You can feel something, but it shouldn't be painful. Stretching definitely prevents injuries!
