Many people complain that they cannot achieve the desired results with the training they do! But is training not having any effect or are mistakes made before and after training invalidating the effort made?
We must be aware that training represents, for the most part, 1 hour of our day. What will really make us achieve results , or not, is what we will do in the remaining 23 hours.
So, where could I be going wrong? What can I do to avoid making mistakes in training that could compromise the results I want to achieve?
Main mistakes made before training
1. Going to train without eating
It is important to ingest something before training, always leaving time between digestion and training time.
2. Eating right before training time
You must finish your meal at least 1 hour before training.
3. Not having a training plan
It is essential to have a training plan suited to your current physical state and goals for best results.
4. Do not do any prior warm-up
It is important to prepare the body for training, avoiding a very common mistake. This helps you prevent possible injuries.
5. Not wearing suitable footwear
It is extremely important to wear suitable footwear for sports. Wear comfortable shoes that do not interfere with the flexibility of the foot and that provide firmness for the heel. It is essential that the foot is as flat as possible, and sneakers with an air box are not suitable for sports. Inadequate use of footwear compromises posture, can cause pain in the spine , feet and cause injuries.
Main mistakes made during training
1. Stop as soon as you start to feel pain
It is normal to feel discomfort in the muscle group you are training, but you should not stop as soon as you feel it, as this is the only way to allow yourself to evolve.
2. Breath-holding while performing the exercises
It is very important to learn to breathe while performing the exercises. Breath-holding during them causes blood pressure to skyrocket. This is dangerous, especially for the elderly and people with cardiovascular problems , such as hypertension.
3. Not respecting the order of the training plan
Not following your training plan in the recommended order is a mistake, as all training has a logical sequence that must be respected.
4. Not controlling rest times
Generally, where people make the most mistakes during training is during rest periods, ending up resting more than expected. Control and respect rest between sets and exercises ! 1 minute is 1 minute, 30 seconds is 30 seconds. By not respecting the rest time, you jeopardize the entire training and its objectives.
5. Not hydrating
Water intake is essential for good performance. You should drink around 100 ml every 15 minutes of training. Pay attention to the clothing used during sports!
6. Not trying hard when you do an exercise you don't like
Sometimes, when we are going to do an exercise that we don't like so much, there is a habit of trying to do it as quickly as possible to get it over with or even rest more between sets! Remember that it is outside our comfort zone that we evolve.
7. Prioritize weight, jeopardizing posture when exercising
Many people sin by giving too much importance to the weight they support in a certain movement/exercise. This is a common mistake in training.
Weight is important, but it is not essential! Components such as the amplitude and cadence of a given movement/exercise are much more important and are compromised when associated with a very high load.
Placing more weight than is appropriate for you will compromise your posture during exercise and there is a high risk of injury .
8. Wear warm clothes or waterproof jackets to sweat more
This is a very common training mistake made mainly by people who want to lose fat mass . It is often thought that the more you sweat, the more fat you will lose, but this is a completely wrong idea!
You must wear cool clothes while practicing the activity, otherwise you run a great risk of dehydration and compromising your training.
9. Giving too much importance to cardio and forgetting about weight training or vice versa
A well-guided strength training workout at the correct intensity can be more intense and even cause greater caloric expenditure than a cardio workout.
Main mistakes made after training
1. Following a diet during the week and overindulging on festive days or weekends
It's important to have variety in your eating routine , but you shouldn't overdo it on festive days so as not to jeopardize the work done during the week.
2. Not stretching
Stretching should be light, with less joint range and of shorter duration, meeting the objective of contributing to muscle recovery . It should not cause pain or discomfort, on the contrary, it should provide relief.
3. Not following a balanced and varied diet
Limiting your menu will make you feel full of what you eat and may result in binge eating.
4. Going for many hours without eating after training
It is not recommended to go too long without eating after training. The lack of nutrients makes it impossible for the muscle to recover and there may be a risk of hypoglycemia , caused by a lack of sugar in the blood. This can cause dizziness and even fainting.
5. Having a completely unbalanced post-workout meal
It is a huge mistake, after training, to eat fast food or a meal completely outside the “healthy” context, as you will put all the effort made previously into question.
6. Wanting to repeat the same workout days in a row
It is wrong to train the same muscle group every day. The body needs rest, as it is during rest that the muscle recovers.
7. Not sleeping enough hours
Lack of sleep affects weight loss , as it causes a reduction in energy expenditure. Furthermore, it can alter the functioning of metabolism and interfere with mood, among other factors. The recommended amount for an adult is to sleep 7/8 hours a day .