How much the sport is good for health and beauty, it's said a lot. Fitness helps to keep the figure in good shape, and it also has a big impact on overall health - fatigue decreases, mood improves. However, fitness classes can also hurt your health if you do not follow simple rules, so today we will tell you about the mistakes that beginners of sports usually allow.
The first thing you need to do before starting classes is to determine exactly what you need it for and what goals you pursue. Maybe you want to improve your health, tighten your figure or lose weight? Then think over a schedule of lessons that will be convenient for you, otherwise an incorrect training plan can lead to the fact that you quickly get tired. There are other rules that we will discuss in more detail.
So, the 8 most common mistakes that beginners make when doing fitness, or what can not be done in sports:
1. Skip the workout. This is the most common and grossest mistake. Very often, due to laziness or the desire to shorten the time of employment, some people miss this important stage. Meanwhile, the warm-up is designed to prepare the body and muscles for exercise. At this time the whole organism is also prepared. If you do not give proper attention to the warm-up, then at the beginning of the main exercises, palpitations may sharply increase, there will be a headache, nausea, and in especially grave cases it may even occur a stroke. In addition, there is a risk of injury to the joints and sprain of the muscles. Therefore, before the beginning of classes, you should always give at least 5-10 minutes a little workout.
2. Take a hot bath or go to the bath immediately after after-hours. During fitness training, your body temperature soars, blood vessels expand, your heart rate increases. The heat in a hot bath or bath will only exacerbate the situation, because instead of giving the body a little cooling and normalizing the rhythm of the heart, you, on the contrary, just "pour oil on the fire". Overheating of the body can lead to nausea, weakness, dizziness or even fainting. Therefore, after training fitness better take a slightly cool shower, which will help restore the normal temperature of the body and normalize the heart rate.
3. Hold your breath when lifting weight is carried out. If you hold your breath when lifting the weight, then the arterial pressure begins to rise. There may also be light dizziness. And if you do so constantly, then there is a risk of a hernia. People with a sick heart can get a stroke or a heart attack. In order to avoid all this, you should regularly breathe and inhale at each stage of the exercise and do not delay breathing, if this is not required by the instruction.
4. Do not undergo a medical examination before proceeding to the fitness course. Most of us, having decided to be engaged in a fund, will never go for advice to a doctor. This is completely vain, after all, any exercise can suit any person. Someone has problems with a spine, someone with joints, and in these cases an individual approach to the design of the program is necessary. Also, before the sessions, it is advisable to consult a doctor at people at risk (age after 45, a long history of smoking, obesity, hypertension, diabetes, scoliosis).
5. To be engaged too intensively. Many of the wives, especially if they want to lose weight, start with a tripled force to play sports, dreaming as quickly as possible to get rid of extra pounds. From them, then get rid, most likely, just happen, only here at the cost of this can be health. If you constantly exhaust your body with excessive training, a tonic good from it will not work. Constant heavy stresses on the heart and lungs can lead to problems with the cardiovascular system. The standard load for an average person who does not have a serious problem with health, the heart rate during classes should not exceed 70-80% of the maximum heart rate level.
6. Take extra weight in the hands with fast walking, aerobics or running. Very often during the performance of any exercise out of the body, the trainees take additional weight in their hands to increase the load on the muscles and increase the efficiency of the exercises. You can not always do this. During the execution of smooth, calm exercises, additional weight in case of need is allowed. But if you perform exercises quickly, at a speed, then the weight is better not to take to avoid possible injuries of the shoulder joint or muscle hyperextension. Physically unprepared people who are not accustomed to sports, also do not take weight, otherwise it can lead to a significant acceleration of the pulse and the appearance of complications in the work of the cardiovascular system.
7. Inattentively monitor your sensations of training. Some people are so addicted to doing exercises that they stop paying attention to their own feelings. Sometimes this happens even if a person is so committed to excellence that he is ready to tolerate any inconvenience and tries not to pay attention to possible benign, weakness, etc. This is wrong and you can not do it, you must always keep track of your condition and pay attention to the signals of the body. If you notice that the heart rate began to get more and more often even after training, there was a feeling of pressure in the chest, insomnia, constant fatigue and a sense of frustration, as well as long-lasting pain in the muscles, it should be interrupted for a while. This means that you are overtired and the body was not ready for the load that you had arranged for him. If after the cessation of employment these symptoms do not pass and continue to torment you, you should consult a doctor for advice, since with health, as you know, jokes are bad.
8. Drink ice water during training. This can not be done. During the lesson, you are hot, your body temperature is high, your heart is often beating, so if you start drinking ice cold immediately, your throat can "catch", and your heart rhythm will go even further. It is best to drink a little cool mineral water without gas, or water at room temperature, as needed. Well, that during the workout you can not drink tea or coffee because of the content of caffeine in them, probably already know how much.
These were the 8 most common rules, which should not only be used in fitness classes, but also when performing any other sports exercises. Watch your health and approach the execution of exercises responsibly, then the fitness will surely go to your advantage.