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Newcomers to fitness often complain of constant fatigue, weakness, muscle pain and lack of results. We asked fitness experts to comment on the most common mistakes that make physical activity a burden.
It’s never too late to play sports. Physical activity makes us healthier, more resilient and happier. It’s in theory. But in practice, beginners often spoil everything with typical mistakes.
Sharp start
In an effort to achieve results faster, many begin to go to workouts seven days a week. Such a load gets boring very quickly.
“You need to choose a schedule that you are ready to follow for a long time,” explains Andrey Zhukov, founder of Pro Trainer fitness studios. – Restructuring for a healthy lifestyle is a marathon distance: it is impossible to start it quickly, otherwise you will finish it quickly.
If a person has never trained, you need to start with twice a week. As you get used to and adapt, you can switch to three or four times a week. Advanced, those who have been training for two or three years, train 4-5 times a week, especially if they set themselves some specific goals.
Monotonous load
“Workouts should be interesting and varied. In psychological terms, the monotony is boring in the first place, – continues Andrey Zhukov. – You need to vary classes depending on the season. Skiing in winter, cycling and running in summer.
And one more thing: endless workouts do not mean a healthy lifestyle. A healthy lifestyle is a more general concept: the mode of recovery, sleep, leisure, work and nutrition. Everything together must be balanced.”
Do you want fitness to become a part of your life? Choose an activity that brings you pleasure and don’t get hung up on one thing.
High expectations
Fitness beginners often expect to see the cherished abs or biceps in a couple of weeks. But not having received a quick result, they are disappointed in playing sports.
It is believed that within 40 minutes after intense physical activity, you can eat anything.
Proponent of the Workout direction, trainer Anton Kuchumov advises to adhere to the common formula: “When you start training, after 12 weeks you will notice the result, after 24 weeks your relatives will notice your changes, after 36 weeks – friends and acquaintances, and after 48 weeks – the whole world !”
Diet
“I strongly advise against training on an empty stomach,” says Olga Ilyina, sports doctor, co-founder of the SelfMamaRun club and charity runner. – Even if you are going for a light morning run, drink some water or tea and do not forget about carbohydrates – porridge or a banana. Of course, you should not exercise after a heavy meal. Wait one and a half to two hours, otherwise you will be tormented by unpleasant tingling in your side.
When it comes to food after a workout, everything is individual. Some people don’t want to eat at all. Others, on the contrary, strive to get into the so-called “carbohydrate window”. It is believed that within 40 minutes after intense physical activity, you can eat anything to replenish your energy supply. But it’s better not to lean on the entire contents of the refrigerator anyway.
Neglect of warm-up and cool-down
“I recommend stretching for 15 to 20 minutes. When the temperature in the muscles rises, they become more flexible and, as a result, the risk of injury decreases, ”explains Olga Ilyina. A hitch is also important – exercises after the end of the main workout. It helps muscles recover after exercise.
Refusal of water
Many beginners live by myths and do not drink water in training. Of course, you cannot pour liters of water into yourself. You need to drink a little in small sips every 10 minutes of exercising. By the way, dry mouth is the first sign of dehydration.
You need to properly recover after the load. Ideally, go to the bath or sauna, swim in the pool
“There will never be a single formula for everyone, how much water to drink during a workout,” says Anna Grigoryeva, trainer and founder of Studio 2, a dynamic Pilates studio. “Everyone has their own norm. It depends on the complexion, the intensity of sweating, the type and duration of training, weather conditions. The only thing you need to learn: you need to drink before, during and after training.
Wrong recovery
After the start of intensive training, beginners often experience unpleasant burning pain in the muscles, due to which they have to take weekly pauses in classes. How to avoid it?
You need to properly recover after the load. Ideally, go to the bath or sauna, swim in the pool. You can take a hot bath with sea salt or at least a warm shower.
“If that doesn’t help, try arnica-based cooling gels, pain relievers, or anti-inflammatory drugs,” advises sports doctor Olga Ilyina. – If the discomfort does not go away for a long time, you should definitely see a doctor. Injuries in beginners are common and can be caused by improper technique or overuse.”