Let’s analyze the basic rules for beginners – what can and cannot be done after playing sports?
Many people want to get the body of their dreams and for this they exhaust themselves with heavy loads, diets and other things. It is important to know the rules for handling your own body so as not to harm.
Progress and benefits from classes will be only when a person performs the exercises correctly. Let’s see what factors can reduce the expected result. See also: The main mistakes of beginners in the gym
What not to do after a workout: 5 rules
Do not do the following after your workout:
- Don’t overeat. After training, you often feel hungry. Many pounce on food right away, but this is wrong, as the calories spent will immediately return. If you want to lose weight, it is best to eat no earlier than 1 hour after intense exercise.
- Don’t relax abruptly. A smooth transition from a state of intense load to a state of complete rest is necessary. You do not need to immediately sit down or fall on the bed after the end of classes, even if you are very tired. Remember that the heart and blood vessels must recover, but this happens gradually. It is better to do any household chores until the pulse returns to normal.
- Don’t forget stretching. Stretching gives the muscles elasticity, the joints gain mobility. In addition, it restores muscles, prevents injuries.
- Do not abuse alcohol and tobacco. Smoking thickens the blood, and alcohol makes the body work for wear and tear. As a result, the body suffers, spends exorbitant energy, which weakens the immune system.
- Don’t forget to keep track of progress. Measure your waist regularly, stand on the scales, fix the result. This will be your incentive.
What not to do before training: 5 rules
Before training, you can not do the following:
- Don’t drink water. During training, the body can lose up to 1-1,5 liters of fluid, because of which a person may feel weak. It is very important to keep track of how many times and when you drink. Drink a glass of lukewarm water about 30 minutes before you start exercising. This is important because water can thin the blood. By doing so, you facilitate the supply of oxygen to cells, tissues and muscles. If there is little fluid in the body, then all the energy goes to releasing heat. A person begins to get tired much faster even when performing simple exercises.
- Starve. There is a misconception that if you starve, you can quickly lose weight. In fact, you will only harm yourself, aggravate your health condition. The weight will gain again, and it will not be so easy to get rid of it. In addition, it is worth remembering that a lack of energy in the body will lead to the fact that during training you will experience dizziness, weakness, and a desire to lie down. Then sports activities will not bring you pleasure. It is strongly not recommended to exhaust yourself with hunger strikes: you need to eat two hours before training. If this is a snack, then carbohydrate foods are ideal – cereals, vegetable salads, nuts, dark chocolate and beans.
- Overload yourself. If you have planned a workout, take a good rest before it. Exhausting physical labor without the right to respite will not lead to anything good. Take care of your health, exercise in doses, choose the most suitable time for training when you feel invigorated.
- Set yourself challenging tasks. There is another misconception that heavy loads break down fat faster. They can only lead to muscle strain or strain, as well as a weakening of the immune system. To get an aesthetic, slender body, it will take several months of hard, but gradual work. Before training, plan how the classes will go. Set yourself just a few tasks that you can complete in a limited amount of time. If you practice systematically, you will achieve tremendous results.
- Give in to stress. If you are stressed, there will be no benefit from training. The hormone cortisol reduces performance. The person wants to sleep, feels irritated. In addition, cortisol reduces the rate of fat breakdown. If you exercise in this state, you may not lose weight, but gain it. Attention will be distracted, which can lead to injury. It is better to wait for some time until the emotions subside, to work out calm things that put your thoughts in order. And then start training.