Contents
Quite often, newcomers, coming to the gym, make the same mistakes. How to avoid them? What is important to avoid, and what, on the contrary, is worth striving for?
Beginners go through much the same path before achieving high results. Unfortunately, for most novice athletes, mistakes become an integral part of this path. Knowing in advance the main ones, you can more easily achieve success, avoid injury and discomfort.
Listed below are some common mistakes beginners make when going to the gym. Also read: Proper warm-up before exercise
1. Two hundred kilograms at once: dangerous arrogance
The training program consists of successive steps, and everyone should think through them individually, coordinate with the coach. The wrong way is an attempt to blindly copy the actions of experienced athletes. This is excessive arrogance or rather dangerous bravado for health.
Starting with a small load is normal. This is not a sign of weakness or lack of perseverance. To avoid injury, you need to increase the load consistently and gradually. And it is also important to draw up a personal training plan based on your own capabilities.
2. Over-reliance on blogs and media
Of course, the Internet and paper publications are a source of useful information. But a critical approach is always important. Do not blindly trust the first recommendations that come across. Especially if they are served in the format of a ready-made training program, which is supposedly suitable for anyone. Anyone who begins to exercise regularly should do so under the guidance of an experienced mentor.
It is important to listen to the coach’s advice, as well as to feel your body in order to adapt the general recommendations to individual capabilities.
3. Lack of rest and breaks
Contrary to stereotypes that are common among beginners, the need to rest is not a sign of weakness either. Everyone needs a break, especially since muscle tissue cells are rebuilt just during sleep and relaxation. Unloading lasting a few days, a couple of weeks or even a month may be required for everyone.
Obsession with studies will not lead to anything good. Excessive loads provoke physical and psychological fatigue, apathy, chronic pain and professional injuries.
It is important to listen to your feelings, consult with a coach and take breaks from time to time.
4. Fixation on strength training
It’s normal to set yourself the goal of increasing physical strength and building muscle mass. But even in this situation, one should not get too carried away with strength exercises, ignore other activities.
Cardio should be an integral part of your preparation. This is an activity that increases endurance, normalizes blood pressure and pulse, and improves the cardiovascular system. After all, she needs support just like muscles.
It is impossible to independently, at random, determine the composition of proteins, fats and carbohydrates, as well as the number of calories. Consuming too many calories can cause excess weight, and an unbalanced diet in general can seriously undermine health.
The only thing you should definitely avoid is fast food, alcohol and cigarettes. You should not prescribe professional sports nutrition, biologically active supplements (BAA), and even more so medications.
It is much wiser to make a diet individually under the guidance of a trainer and attending physician, constantly monitor the results and adjust the nutrition, as well as the training program, as needed.
Conclusion
Of course, the main mistake of beginners is the lack of regularity. Having made the decision to practice, you need to be patient and consistently go towards the goal. Results cannot be instant, progress is achieved through perseverance and regularity.
The right approach will help strengthen immunity and overall health, increase strength and endurance, and improve your figure. By knowing in advance where many beginners go wrong, you can save a lot of time and resources simply by avoiding such missteps. See also: yoga for beginners