The effectiveness of any process depends on its organization. This thesis is also relevant in relation to such a process as training. In order that you do not have to complain of excessive fatigue or muscle pain, so that you are not worried about too slow growth of results or their absence at all, organize your training process correctly.
It is necessary
- - training program;
- - a small towel;
- - a bottle of drinking water;
- - the correct diet, focused on the time of sports.
Instructions
Step 1
Muscles need at least 48 hours to recover and process the resulting load. Therefore, daily workouts are not just unnecessary, they are harmful. Do strength exercises three times a week and get yourself one or two cardio workouts. This can be cross-country skiing, medium-speed skiing, swimming or cycling.
Step 2
Never start a workout straight away with a heavy load. Warm-up is a must, no matter what kind of fitness you are doing. In order for the muscles to "wake up", the tendons and ligaments become elastic, it is enough to spend 10 minutes on a treadmill or stationary bike. Jumping rope is a great way to warm up.
Step 3
Once you've chosen an exercise program, don't stay true to it all your life. Change it at least once every six weeks. This will help not only make your workouts more interesting, but also more actively involve all muscle groups in the work.
Step 4
Recently, cyclic training has become widespread in fitness. The training process is organized in such a way that the athlete performs exercises for different muscle groups one after another, without pauses between them. A little rest occurs only between cycles. One lesson is performed from two to five cycles.
This method of training is very effective, but requires that all the machines that you use in the cycle are free. Analyze the workout of the machines in your gym and create a workout program so that you never have to wait.
Step 5
Bring a small towel and water bottle with you to the gym. Wipe off sweat with a towel is more aesthetically pleasing than the hem of a sports jersey, and stick to the bottle from time to time. The active release of sweat during sports leads to the fact that the blood becomes more viscous, the heart receives a greater load, pumping it over. Drinking half a liter of water during your workout in small sips will help you solve this problem.
Step 6
Do not get drunk or full before exercising. It is also harmful to come to class with an empty stomach. You need strength to carry out your workout program.
It is recommended that you eat two hours before your workout. This period is enough for the received nutrients to rush to your muscles.
Step 7
Be sure to include stretching exercises in your workout. They are recommended to be performed between approaches to the apparatus in order to increase the susceptibility of muscle fibers to the load received. Plus, stretching is a great way to finish your workout. Stretching after exercise for 5 to 10 minutes will calm your heart rate, improve your breathing and improve the elasticity of your joints.
