Juices, sports drinks and, God forbid, soda - whatever you drink from this set, you know, this is wrong, because the sugar contained in these drinks will reduce all efforts to zero. Of course, you can argue with us about the second point, since the carbohydrates, minerals and electrolytes contained in sports drinks help to compensate for their deficiency, which occurs together with increased sweating, but there is one "but" here. The use of sports drinks is justified only if the workout lasts more than an hour and includes complex physical activities that exhaust the body (a leisurely run on a treadmill does not count).
Food as a prize
The biggest mistake all aspiring athletes make is rewarding food after exercise. "I ran five kilometers, I deserve dessert!" - you think and pull into your mouth another piece of brownie, which, by the way, has almost 500 calories per 100 grams. Did you sweat for two hours for this, overcoming your strength, so that you could then kill the whole result with a chocolate bomb?
Lack of warm-up, stretching and hitching
These three similar words combine a set of exercises that you mercilessly skip, considering them unimportant, unnecessary and useless. To say that you are wrong is to say nothing. Warm-up warms up muscles and joints, improves blood circulation and prepares the body for stress. Stretching reduces the risk of injury. Cooling down will promote muscle recovery and reduce soreness the next day. Each of the stages should not last more than five minutes. A total of only 15 minutes, which will make your exercise more efficient and safer. We think it's worth it.
You should definitely eat after exercise. Consider this the same rule as the previous point. If you have had aerobic training, then with food you need to restore glycogen stores, this will speed up metabolic processes and increase the body's endurance. Fruits and various smoothies will help you with this. If you did strength exercises and dream of becoming one big mountain of muscles, then your task is to nourish the body with protein. In this case, cottage cheese, poultry or fish will be good. In the first case, the interval between classes and meals should be no more than 15 minutes, in the second, you have two hours for lunch, later it will be useless, since the essence of such nutrition is in muscle recovery, which occurs precisely in the next two hours after training. By the way, properly selected nutrition after training will improve metabolic processes,which is always good.
Getting up 15 minutes later than usual, skipping a class in the hall, not preparing lunch yourself, but buying a ready-made one - all these moments of weakness, justified by God knows what, will not lead to anything good. Remember, laziness is the most dangerous enemy you meet on the path to a healthy lifestyle. Do not give yourself indulgences, do not allow yourself to relax and generally imagine that you are in the army. Discipline and tight self-control are the only things that will help you improve.
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