Going to the gym is a great way to move your body and keep fit, but every beginner can make important mistakes. They are later reflected not only in bigger or smaller injuries, but also in the expectation of a result.

It may seem that you don't need knowledge and experience to train in a gym or even at home, but you do. How you do each exercise, the order in which you do them and how much effort you need to put in are important.

Beginners' mistakes during training

Starting training too quickly - the most common mistake for those who have just started training - you need everything at once! However, for results to follow, the body needs to get used to the exercise gradually. Starting training too quickly can lead to unpleasant injuries, tears, inflammation and overtraining. When starting to exercise, there is also a tendency to change eating habits rapidly, for example by reducing calorie intake, which can lead to feeling unwell, energy depletion, sleep and metabolic disturbances.

The workload should be increased gradually and wisely. Changes to your diet should also be gradual so that it is easier and more effective to reach your goal.

Lack of warm-up and cool-down - warming up prepares the body for exercise by raising body temperature, increasing heart rate and warming up muscles.

If the body is not calmed down after a workout and we get into a warm shower right away, we prevent the body from switching off from the workout mode. Consequently, recovery processes start later and slower. After the workout, you should take some time to walk and calm your heart rate. It's best to end the shower with cold water so that the blood vessels constrict and the body completely disconnects from the workout.

Training frequency - one of the most common mistakes made by beginners. Inadequate training frequency can not only cause physical injuries but also chronic fatigue. For beginners, 2-3 workouts per week are recommended. For those who exercise regularly, 3-4 times a week is optimal. Once the athlete's body is ready for it, he/she can do up to 5 workouts per week, which is the maximum for a non-professional athlete.

No set training plan - the training process should be meaningful and structured, with a long-term plan. To be effective, it is best to engage a knowledgeable, qualified trainer who will create a training plan depending on what the person wants to achieve. Even if only group classes are attended, it is a good idea to consult a trainer about how much time to spend in the classes and how to combine them.

Unwise diet - you can train, sweat and spend countless hours in the gym, but if your diet is not organised, it will be very difficult to achieve the same results in terms of losing weight, gaining muscle mass or simply staying toned. If the eating schedule is chaotic and unplanned, the results will take a long time to come, if at all.

You work out while you're thirsty - on days when you are supposed to exercise, it is recommended that you drink more water. If you are physically active and play sports, water is your friend and ally. If your body lacks fluid, your cells cannot function properly during exercise. If you are thirsty, you will get tired faster and your workout will seem more difficult than it should be.

Doing the same exercises - exercises need to be done not only with the body but also with the mind to produce results. During a workout, it is very important to pay attention to what you are doing and how your body feels. If you do the same exercises all the time, they lose their effectiveness because they are done automatically, without much effort. If your workout has become so routine that you can easily think about other things during the workout, you need to change something. Sometimes all you need to do is change the pace and the weight of the equipment, such as dumbbells or a barbell, to get your focus back.

You don't do strength exercises - there is a perception that cardio training is for burning calories and losing excess weight, while strength training is for building muscle. Consequently, many people who want to lose weight choose to do only cardio exercises. However, avoiding strength exercises will certainly not make it easier to get rid of fat.

Strength training strengthens the human musculature and increases muscle mass, which is a very important prerequisite for a better metabolism. People who combine strength and cardio training usually take in fewer calories per day than people who only do cardio exercise. This combination helps to stabilise blood sugar levels, allowing you to stay fuller for longer.

To correct these mistakes, all you need to do is change your habits a little and you will soon find yourself stronger and more confident.
August 03, 2022

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