There can be a lot of effort and dedication, but if the workout plan is not met with accuracy and to practice some of the most common errors in the gym, you will not get a good performance.
There are numerous errors that they commit in the gym, during the various drills, whether by poor posture, lack of breaks, loads, wrong or even lack of a correct feeding.
These can make the difference between success and failure of the workout and results you want to achieve.
Those who practice physical exercise often, know that it is useful to follow some basic rules to be avoided unnecessary injuries, that can lead to health risks.
THE 10 MOST COMMON MISTAKES IN THE GYM
Are constantly seen people on the train, who commit at least one of these mistakes in the gym, often without being aware that you are committing, nor of the risks involved.
Stay tuned to the list of the most common errors in the gym and notice if you commit any of them.
If you identify with some or know someone that does, try to fix it immediately!
1. USE THE SUPPLEMENTS WITHOUT THE RECOMMENDATION/ADVICE OF A SPECIALIST
The nutritional supplements should be used to suppress the physiological needs that cannot be met with the normal diet. Consult your nutritionist before taking nutritional supplements.
Can be to opt for a less suitable for your case or may not even need to take them.
2. FOOD-IF IMPROPERLY
Note that, depending on your goal there is a macronutrient that should ingest in smaller or larger amount, and that the time of ingestion is essential to obtain satisfactory results, that provide you with more energy, vitality and better performance, and sports performance.
3. DRINK A LITTLE WATER
So simple, but it is claramentedos one of the most common mistakes in the gym! When you exercise, your body loses water. Depending on the intensity, environmental conditions and type of clothing worn, the sweating can lead to excessive loss of critical nutrients if not properly replaced.
Opt for plain water or add some mineral salts to facilitate and enhance hydration. The hydration is vital to the body, before, during, and after training.
4. DO NOT ASK FOR HELP TO THE MONITORS
The advice of the monitors serve so that you can take advantage of the workouts and to avoid injuries resulting from the faulty execution of exercises.
5. STARTING YOUR WORKOUT WITHOUT WARMING UP
Never substime the importance of warming up. The muscles need time to adjust to the physical demands of the workout.
It is the heating that activates the blood irrigation and the contribution of oxygen, and speeds up the metabolism, making the body more fit and ready for the increase in the income of the physiological systems, lowering the danger of injury.
The heating can and should be active through exercises that involve the mobility of upper and lower limbs simultaneously (such as running, flexibility exercises, rowing or elliptical).
Depending on the type of workout that if you will practise, the heating should not be less than 10/15 minutes, not more than 30 minutes.
6. FINISH THE WORKOUT AND DO NOT STRETCH
Such as heating, stretching is essential. Do not stretch the muscles that are required for a certain exercise can cause injuries and hinder the muscle recovery after the workout.
There are countless benefits of stretching, since:
- induce relaxation;
- improve the co-ordination;
- increase flexibility;
- prevent injury;
- develop awareness of the body;
- activate the blood circulation.
7. DOES NOT RESPECT THE TIMES OF REST
Control the pauses between the exercises. There are exercises that require a rest time between each set, 3 to 5 minutes and other that need only 30 to 60 seconds of rest.
It is important that you adhere to the times that are listed on your training plan. Listen to the monitors.
8. NÃO DIVERSIFICAR O TREINO
The routine is the worst enemy of growth. The body gets used to and starts to enter the state of convenience. If the load or type of physical activity do not vary, the body in the stagnation and often, until it loses the physical condition.
The stimuli and the training plan should be varied. To make the task easier, you can set (with the permission of the one who made the workout plan) four combinations of training with a duration of one week, switch them between each other and create new combinations every three months.
9. PLACE EXCESSIVE LOADS
At the beginning you must go with a calm place charges that allow it to perform the exercise without start to shake. After a few sessions you can go by adjusting the load that is most appropriate for your goal.
Once you put too much cargo, or improperly, will not lead to progress, but the injuries and bad postures. You should ensure a good posture when performing the exercises, learn correctly the movement, focus on the muscle group you are working on, and breathe.
10. BREATHING INCORRECTLY
It is very important to breathe in a rhythmic fashion, calm and appropriate to the intensity of effort, keeping pace with the natural requirements of the body.
Proper breathing during exercise is critical because it helps oxygenate the muscles, supplying them with blood rich in nutrients and enhances the conversion of energy.
Breathing wrong can have a negative impact on the level of blood pressure, causing you to fatigue early, and compromising physical performance.
If you really see the commit the errors described above, it is of utmost importance that the change already! Seek support from appropriate professionals to the practice of physical exercise, such as the monitors of the gym, and of professionals such as nutritionists who will help to feed properly depending on your goal.
Then yes, you will see that the results arrive much faster!