For people out of practice, virtually any exercise will have positive effects. However, many do not know how to make the most of their training. With a few simple steps, it's not difficult to maximize the benefits you receive from any workout. Skip to the first step to get started.
Steps
Method 1 of 2: Train with a healthy schedule
Step 1. Recognize your body's need for rest
Many are confused by how quickly their bodies recover, and how often they need to rest. Remember that, in any type of training, your muscles tear at the molecular level. However, by never letting the muscles rest, they may fail to regroup. Always rest each muscle group at least 2 days a week. On the other hand, you don't have to wait many days to train distinct muscle groups.
Studies have shown that training a single muscle group every 48 hours is healthy and effective, as long as the muscles are not too fatigued
Step 2. Warm up
When you are ready to go, it can be difficult to walk and stretch for 10 minutes before starting to run. Although you may think that your muscles are trained or healthy enough to skip the warm-up, it is a very important part of training. Try to warm up at least 5 minutes before a light workout, or 10 minutes in more intense cases.
Step 3. Cool down
The easiest thing to do after a workout is to collapse and rest. However, the healthiest thing is to massage your fatigued muscles with ice, take a hot-and-cold shower (with opposite bursts - as hot and cold as possible, for about 6 repetitions), and stretch.
Step 4. Change your routine
Many casual patrons know that the body is very adaptive and will quickly form a 'tolerance' to an exercise cycle. As a result, changing your regimen every 4 weeks is an important part of keeping fit. You can easily change the routine by looking for new activities that bring the desired results. For example, if you run 20 minutes and do 30 sit-ups, you might rather do short bursts and jumps together, followed by 5 minutes of push-ups.
Step 5. Remember that diet is essential
People may think that training 'compensates' for unhealthy food, but it is not correct. In fact, after a workout, your body responds even more intensely to what you consume. While you don't need to be a health conscious, choosing healthier foods in general will give your health a big boost.
Step 6. Don't train until you collapse
Such training is not necessary. It means pushing the muscles to the extreme, like running until you faint. Many of those who train occasionally think it is a good idea, because it pushes the muscles to 'maximum'. However, there is no official evidence of the effectiveness of this training in building muscles. In fact, by damaging your muscles so severely, it can slow down your progress.
Step 7. Keep track of your work
The first time you realize you can run 1km without stopping is a great milestone, but keeping track of your daily progress (and not just important milestones) is important. By tracking your improvements, you stay motivated and aware of your body, and you will continue to push yourself. Try to keep a notebook (or even a piece of paper) with your gym equipment (or clothes) noting how much you can run, how many reps you can do, complete with a date.
Step 8. Eat
Your body needs energy to function. Some people, especially those trying to lose weight, think that limiting meals and exercising leads to more weight loss. Just remember that your body doesn't want to lose weight, as as soon as it doesn't get enough food, it activates survival techniques and holds onto every gram of fat it has. For this, a drastic approach can actually have the opposite effect.
Step 9. Build muscle or lose weight, not both
Your body has the resources to do one thing only. You can easily create a balanced (50/50) routine that builds muscle and reduces fat but, for intense regimes, both won't work. If your goal is to build mass, avoid aerobics as much as possible (only a couple of times a week), while you should do the opposite to lose weight and improve cardiovascular efficiency.
Step 10. Never throw yourself into a routine that you are not physically ready for
Although the purpose of training is to strengthen, it is dangerous to expect your body to train right away at levels that are far beyond your current possibilities. Many people who start a training regime are highly motivated and want to train every day. However, for the out-of-practice body, 3 days a week is sufficient, while even the most trained should not exceed 5/7.
Also avoid long workouts without a couple of weeks of preparation. It may seem like a long time, but 2 weeks of jogging before a hard run can prevent serious injury
Method 2 of 2: Have a positive and productive attitude
Step 1. Try to be consistent
Despite the misleading messages of telepromotions, healthy bodies cannot be built in days or weeks. Recognize the need for consistency in long-term workouts to see results. As a general rule, give at least a month to a training routine before deciding if it works.
Some instructors follow the saying "Form first, then strength, then results". In other words, by following the roadmap properly, you will become stronger, and only later will you start to see changes. Don't be discouraged if you don't immediately become an Adonis - stick to the training program
Step 2. Take care of your body, not just with training
Never forget that training is only one of your body's needs. For an authentic healthy life, you will have to work hard to balance the various needs. In addition to training, you will need to follow a healthy diet, drink plenty of water and sleep 7-9 hours a night. Don't try to simplify things too much - the work you do to stay healthy and fit isn't limited to the gym.
Step 3. Set realistic goals
While it's healthy to have ambitious long-term goals in mind, it's important to set achievable short-term goals. For example, don't start exercising assuming that by pushing hard enough you can be a competitive bodybuilder by the end of the year. It is important to understand that certain goals take years to accomplish. Do not overdo it at the beginning of your journey towards ideal physical fitness. Excessive training is the best way to get hurt, or worse.
Step 4. Listen to your body
Although it is a great idea to periodically push yourself to your physical limit, you understand the serious consequences of going too far, too soon. Always listen to your body - be careful how it responds to any diet and workouts you introduce into your life. Avoid the temptation that some athletes succumb to - don't "push" an exercise or diet that is clearly hurting you. Any immediate development will likely be followed by a serious injury or deterioration in health.
Remember that there are no universal diets or workouts - what works for a friend may not work for you. Everyone is different and has their own DNA and body type. Some are capable of building mighty shoulders, while others are born runners. And still others will get spectacular results from diets. Find your "gift" and have fun following your uniqueness
Step 5. Don't fall into the trap of miracle cures
Unfortunately, there are many products and services in the world that are sold for the express purpose of fooling people who simply want to be well. Do extensive research on any specialty product before buying it to make sure it is scientifically proven. In particular, be wary and skeptical until proven otherwise. This attitude may seem cynical, but it can save you time and money.
"Supplements", at best, are just that - products that complement your "already great workout and your already perfect diet". Do not they will increase your testosterone, they will not make you look like Arnold Schwarzenegger, they will not make you the fastest man in the world, nor will they make you lose 5kg in a week. The only nutrients a healthy body needs are vitamins, minerals, carbohydrates and healthy fats and, of course, lean protein - anything else is "superfluous" rather than "essential".
Step 6. Give yourself reasons to stay motivated
Training or dieting can be difficult, especially at the beginning. It is easier to maintain a positive attitude about a new routine if you focus on the goal, rather than on the frightening process necessary to achieve it. As you train, visualize what it will be like when you have reached the level of form you desire - you may be surprised at the resulting ease to "take a little more step". If that doesn't work, sweeten the pill - set rewards as you get closer to the finish line.
Don't worry, you don't have to be lively to train seriously. Focus on the reward and take pride in each success along the way - this authentic and positive attitude will motivate more than any self-righteous personality, at any time
Advice
- If you feel like you haven't recovered from your workouts, get more sleep, take vitamins, adjust your diet, and drink more water.
- Focus on health and not losing weight or muscle mass. You will be less prone to injuries caused by unnecessary or extreme exercise.
- Consume protein shakes immediately after exercising to build muscle faster.
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If you don't give your body time to recover, it won't strengthen.
Stay hydrated. A bottle of water will not be enough for half an hour of training. Always keep water with you during the day (even at work and school)
Warnings
- Never push yourself to the limit. It is dangerous and meaningless.
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If weight loss is your goal, never deprive yourself of food or rest until the end of a workout. This will make your workouts LESS effective, not to mention the physical damage.
Never try to get serious physical activity without preparing yourself first. Would you force your chubby little dog to run 1km non-stop? No - it would hurt the dog, and it wouldn't improve his health at all
