You are a sample of perfect physical form and never miss a trip to the gym?.

Excellent.

But there are several common mistakes that even you can tolerate during training, as reported by the Internet publication for girls and women from 14 to 35 years old Pannochka. net So, here's what you should not do:.

Gorge before exercise.

Fitness trainer Rachel Cosgrove (Rachel Cosgrove), the owner of Results Fitness, says that even an extra energy bar that you eat before exercise can harm. It's not just an additional sugar that can disrupt your diet. You need to listen to your stomach during exercise.

Digestion in everyone is different, and absolutely healthy stomach today, not everyone can boast. Kosgrove recommends not to put your own organism before the choice: give priority to digesting food or full-fledged physical exercises. If you still want a snack, it is better to choose in favor of special protein cocktails.

Do the same exercises every week.

It does not matter how much you love your habitual set of exercises. Every 4-6 weeks it is recommended to change it. Kosgrov argues that when performing the same exercises and working with the same weights, you overload your body and lose your time. The organism adapts only to certain specific loads, beyond which we do not go out.

This note for those who reduce all their training to push-ups in the morning. The famous trainer Brett Hoebel, the star of season 11 of The Biggest Loser and the creator of the 20-Minute Body roller, says that the body is a very clever machine that quickly adapts to certain loads and begins to save calories. Fortunately, changing the set of exercises does not mean that you have to forget about your favorite things. Even small changes, such as changing the weight of dumbbells or the angle of the board, can be very useful.

To rest too long between approaches.

Some of us pin up guys who two times come to the simulator, and then walk around the hall or talk half an hour by phone.

You will be surprised how little time it takes to relax an ordinary person between approaches. Hebel says that unless you are a bodybuilder and do not work to the limit of physical possibilities, then your break should not last longer than your approach lasted. In most cases, less than half of that time is enough to rest. If you stay for a long time, you can forget about burning calories.

Take painkillers to continue exercising.

A common and stupid mistake. Pain is not the weakness of your body.. Pain tells you that something is wrong and it's time to stop. Taking pain medication to continue exercising can be dangerous to health. Kosgrove recalls that some strength exercises can lead to injuries, and a person should feel his body well during classes.

In 2013, the British Medical Journal published a study according to which the marathon runners taking analgesics before the race are several times more likely to develop gastrointestinal and cardiovascular problems, bleeding from the gastrointestinal tract, hematuria (blood in the urine), muscle damage and ligaments.

Painkillers block enzymes that are responsible for the synthesis of prostaglandins - very important for the body substances. If the body hurts, it just wants to tell you that for today it's time to rest. It's worth listening to him.

medbe. en.