Gym training is becoming more and more popular among people, not only is it a healthy exercise, but exercising properly also helps to improve physique and strengthen muscles effectively. However, exercising in the wrong way will not achieve the desired results, and can even cause injury. Let’s “take a look” at the basic mistakes that “gymbers” often make to get the best results at the gym!
Mistake 1: Going to the gym too early or too late
Exercising in the gym early in the morning (about 5 am) in humid weather conditions, low temperature makes the body suddenly cold, blood vessels constrict, blood pressure easily spikes, causing stroke. In addition, due to busy work, some people come to the gym late, exercising from 7 am to 10 pm causes body temperature to rise, which has a strong impact on muscles that are preparing to rest after a day of work. work, delaying the biological clock, making it difficult for practitioners to get a good night’s sleep.
According to Professor of Exercise and Sports at the University of North Carolina Chapel Hill – Anthony Hackney: There is no specific timeline for exercise that works best for everyone. However, if you can arrange, you should choose to go to the gym around 7 am. This is the time to wake up, gym exercises will help burn excess fat, support weight loss, increase metabolism and help you wake up to start the day full of energy. In addition, you can also hit the gym around 1pm to 4pm, after having enough energy from lunch. This time also helps burn 10% more energy and is a “break” in the middle of the day to help you regain your spirit and improve focus.
Mistake 2: Going to the gym on an empty stomach or too full
Nutrition helps the body create energy to sustain life activities, including during exercise. The main source of energy for the body is from fats and carbohydrates (carbs). Fat is stored in adipose tissue and carbs are stored in muscles, liver, blood sugar.
In a study published in the US National Library of Medicine, 273 people with high glucose and insulin levels before exercise burned more fat than those who fasted. Not to mention, for people with low blood pressure, the body without sugar will not be able to create and maintain energy during exercise, easy to make the body tired, light can not maintain the full time of gym, heavy. can lead to fainting, affect health and psychological well-being. This shows that the concept of fasting before exercise is not reasonable.
But if you eat too much, your body can’t digest it, but you can exercise right away. It’s easy to have heartburn or bloating, heavy stomach, affecting the process of stomach contractions, causing stomach pain, making it difficult to perform other tasks. Gym exercises improve and decrease workout performance.
So, the advice here is to arrange a reasonable meal, snack about 1 hour before the gym or 2 hours after eating to ensure the quality of the training session.
Mistake 3: Not drinking enough water at the gym
Water helps to increase metabolism in the body, lubricate joints and remove waste. However, there are still some opinions that do not drink water before exercise so that the body can excrete more fat through sweat. This leads to lack of water in the body, dizziness, fatigue and cramps after exercise, which easily leads to anaerobic muscles in the muscles, causing fatigue.
So we need to replenish water before and after exercising about 15 – 30 minutes. If the gym time is more than 1 hour, you can prepare drinking water to make up for it when you feel the need during exercise. Note when adding water, you should drink sips to allow the water to absorb gradually; And when sweating is too much, you should not drink water right away because this amount of water has not been absorbed and can follow the sweat out again.
To replenish water during exercise, you can use filtered water, or electrolyte drinks, energy drinks if exercising with high intensity. However, absolutely do not drink ice during and after exercise, because ice causes the body temperature to drop suddenly, easily leading to many harmful risks to the body, especially the heart.
Mistake 4: Shower right after the gym
After hitting the gym, the first thing you want to do is immediately change into your sweaty gym clothes and take a shower to eliminate bacteria on your body, prevent acne, rashes, and feel real. cheery. However, you should wait at least 20-30 minutes for the pores to close in time after opening to drain sweat during exercise. And while there is still sweat, the water, whether cold or hot, can make the body susceptible to infection, causing headaches and potentially stroke for people with heart disease, blood pressure …
Shower only after the body has dried from sweat, and in the order of wetness from the feet to the body, then to the head, let the body gradually adapt to the temperature, avoiding the case of heat shock.
Another small tip is that at the end of the gym session, you should reduce the intensity of the exercise so that the body will slowly cool down, relax and will quickly dry the sweat rather than rushing through the heavy exercises in the minutes near the end.
Mistake 5: Thinking that “the more you do the gym, the faster it will be effective”
For beginners in the gym, it is recommended to be familiar with the exercise levels from easy to difficult, from basic to advanced and it is important to always know if your body is suitable or not. There are some of you who are impatient and want to see fast gym results, so in the first 1-2 weeks or months of regularly going to class, you may also see that the exercise works through weight, emotions… However, the continuous intense exercise without rest makes the body not adapt in time, easily causing pain and tearing the muscles, leading to internal bone and joint injuries.
Therefore, those of you who have been in the gym for less than 1 year, or are in moderate health, should only exercise for up to 60 minutes per session, alternating 3 sessions/week so that the muscles have time to recover. Maintaining a regular exercise routine will help your exercise be more effective than training hard in the beginning and then stopping for a long time because of an injury later.
Mistake 6: Advanced gym workouts without a professional instructor
For those of you who are new to the gym or who need a clear training schedule to improve muscle groups and improve health, it is advisable to receive more guidance from professional coaches. Through their advice and guidance, practitioners will easily understand the exact benefits and contraindications. From there, understand your body, perform appropriate exercises to avoid injury and comprehensively develop muscles in the body. Besides, the professional instructor also contributes to inspire you to keep the fire with this subject, maintain practice to be happy and healthy every day.
Let’s “experiment” again to see if you make the above mistakes when working out in the gym and change immediately if any. Don’t forget to share with your loved ones who need this article to be healthy and full of energy every day at the gym!
Leave a Reply