Contents
Sport becomes an integral part of our lives. Each of us is committed to a particular result and want to achieve in a certain period of time. We offer you the 7 important rules that will help you improve the effectiveness of the training.
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How to increase training effectiveness
Don’t neglect the warm-up
Warm-up will not only prepare your body for the stress and warm up muscles to avoid injuries. Optimal warm-up time 5-7 minutes. It is better if you opt for a warming up of muscles cardio exercises. During the warm up you should feel heat which spreads throughout the body, but don’t overdo. You don’t have to “choke” or very tired for these few minutes.
Warm-up before exercise: exercises
Drink more water
During training drink plenty of water. You should not feel thirsty when you exercise. The myth that drinking water during exercise is not desirable, long ago dispelled. When your body receives sufficient amount of fluids, it is more hardy, and therefore you are doing with maximum energy and dedication.
Do not do carelessly
Most often, people do sports, to achieve a specific goal: to lose weight, or gain muscle mass, or improve the body. But without the proper effort, result will be very difficult to achieve. If you exercise, but it does not feel any burden or fatigue, then think about the effectiveness of the training? What kind of development you can tell if your body does not feel the tension? If you are a beginner in fitness, look exercise plan for beginners.
Not itsite yourself loads
Overload yourself as bad as to give less burden to your body. If every time you do wear and forget about the rest, you can not expect good results. Your body will be depleted quickly, cease to give out, and the motivation will fall. And Hello, overtraining. It is better not to bring themselves to this state, and to listen to your body, not overload it and be sure to give him a complete rest from the sport. And then you will notice as you increase your training effectiveness.
Do not sit on low-calorie diet
Wanting to lose weight decide to deal a double blow by excess weight: exercise and a limited diet. First you may lose weight, but what’s next? The body will realize that to give a sufficient amount of energy you do not want, and will quickly slow down the metabolism. And once you reduce the intensity or increase calorie power as you begin to gain weight quickly. Therefore, in no case do not reduce caloric intake when doing sports, calculate it by formula in accordance with the loads and try to stick to numbers.
All about nutrition
Eat efficiently
When sports activities is the growth of muscle cells. What are they for? Muscle cells require for their life much more energy than fat, so your metabolism increases with muscle growth. As you know, muscle needs protein meals, so feel free to include in your diet meat, fish, cheese, eggs. But fast carbs for better control. No intensive training will not be able to recycle them if you don’t limit yourself.
Don’t forget the hitch
Hitch is a very important part of a workout than warm up. Good stretching after a workout will help to minimize muscle pain and accelerate the recovery processes in the body. Better suited to static stretching when you for 60 seconds pull a certain muscle in the body.
Stretching after a workout: exercises
And remember, the effectiveness of training is determined not by the quantity but quality of your lessons. Read the literature, get to know your body, listen to your body and the result will not keep itself waiting.