Doing abs daily or just doing cardio exercises are some of the mistakes that can make our goals truly difficult to achieve. In this article, we reveal how you can increase the effectiveness of your workouts.
Many myths surround the fitness world. In this article we disassemble the main mistakes you make when you go to the gym and, unconsciously, are preventing you from achieving your goals:
Catching too much weight
If you think that by carrying more kilos you will get faster results, you are very wrong: a perfect execution is much more important than a heavyweight.
The movements, especially in exercises with eccentric weights, or with rotation, must be slow and controlled; At no time should the weight condition the series technique. Also, if we exceed our physical abilities, apart from not reaching our goal, because the muscle is not exercised properly, we run the risk of being injured.
Of course, using a weight that is too low is also a mistake. A trick to know that we are using a correct weight is to use the load that allows us to execute the planned repetitions with the correct technique, but that makes us feel that we cannot perform more repetitions without making a previous rest.
VERY LONG training
Short and intense training is much more effective than long hours of poor performance.
After 45 minutes of physical activity, the body stops performing at the highest level and begins to generate excess cortisol, which causes the amount of blood glucose to be greater than that used by the cells. This surplus of glucose can be deposited in our body in the form of fat, which prevents us from making physical progress.
Also, short workouts increase the motivation and, therefore, the constancy of the practice of exercise, since the fatigue that the excessively long sessions entail can act as a deterrent. The good if it briefs twice good!
TRAIN 7 DAYS A WEEK
The error known as “overtraining” is one of the most common among those who start in the fitness world. The body needs to recover from muscle work and, if we undergo six weekly strength workouts, all we will achieve is constant tiredness, muscle fatigue, and demotivation.
A good example of a weekly training plan would be to train strength in the gym 3 or 4 days per week, alternating an absolute rest day and two active recovery or rest sessions. Active rest is considered to be all activities of medium or low intensity that help the recovery of the organism, for example, moderate cardio sessions.
DO 1000 ABDOMINALS EVERY DAY
Another of the most common beginner’s failures is to dedicate long periods in all training sessions for performing abdominals. Although we believe it is the only way to wear a defined abdomen, we are wasting valuable time.
First of all, the abdominal rectum, being a tonic muscle, is constantly working and is activated with any exercise we perform. For this reason, some training plans advocate not working specifically; although put to dedicate some series of exercises, the isometric plates work the abdominal girdle with greater intensity than the classic crunches.
TOO MUCH CARDIO AND FLEE FROM THE WEIGHTS
The cardiovascular training is necessary, therefore helps eliminate accumulated fat, strengthens the cardiorespiratory system and works resistance. However, complete training also requires strength sessions.
The weight training also has multiple benefits: it helps to shape specific areas of the figure, also contributes to fat loss and boosts metabolism.
In this sense, if both exercises are performed in the same session, it is important to prioritize one type or another depending on our objective: if we seek to tone we must start with strength exercises, if on the contrary, what we want is to burn fat, We will start the session with thistle exercises.
DO NOT STRETCH AT THE END
Stretching the muscles that have been worked during the session are 10 minutes that can ruin a workout
Stretching prevents or reduces the appearance of sores, promotes muscle compensation and regulates the nervous system at the beginning of the phase back to calm.
On the contrary, skipping this last phase of the session may be the cause of the appearance of injuries such as muscle contractures or the breakage of muscle fibers. The reason is that not stretching delays the elimination of lactic acid from the muscle, which increases recovery time and reduces coordination between agonist and antagonistic muscles.
Now that you are aware of the most common mistakes, modify your routine and get the most out of each workout.