Sport is part of life for many people. Be it for improved fitness, weight loss, muscle building or just to feel better. Sport brings with it...
Warm-up!
Warming up before exercise is taught from an early age. However, this important point is often neglected. Warming up the muscles and the entire body is therefore so important to avoid injuries. If you suddenly do splits or lift the heaviest weights in the air, you can tear muscles and ligaments. To prevent this, you need to warm up your muscles sufficiently. The best way to do this is with a few cardio exercises, such as B. Cycling or you use the treadmill. Some stretching exercises can also help here. Allow about ten minutes for the warm-up.
Make sure you drink enough fluids!
Water is vital for the human body - not only because water is the main component of the organism. Water keeps all vital organs running and ensures the existence of bodily functions. Because you sweat when you move and exercise, you also automatically lose fluids. It is therefore important to drink enough, especially when exercising. You should drink at least two liters of water a day. However, when exercising, be careful not to drink too much water during exercise. A full stomach can cause nausea and discomfort.
listen to your body
One thing that we humans, unfortunately, neglect again and again: We don't listen to our bodies enough. Situations in which we completely overload ourselves arise not only in stressful everyday life but also during sport. If you don't feel good, skip the training! Instead of lifting heavy weights, go for a long walk or a short jog. Even if you notice during training that you are not feeling well, stop! Pay attention to what your body is telling you. Not every day is the same and you can't do the same things every day.
Plan enough breaks!
Rests are important and relevant not only during sets but also during workouts. Exercising every day is not good. The body needs rest periods in order to be able to regenerate. Only through successful regeneration can you start again with full energy. However, the breaks should not last longer than 48 hours, otherwise, the super-compensation phase is over and you will not achieve any training success.
Train with a trainer or a friend!
Especially beginners should never train alone. A trainer will help you to do the exercises correctly and, ideally, will also create a training plan for you. So there is a much lower risk of injury. Training with a friend keeps you motivated. Because if you make an appointment for training, you usually don't just cancel it.
Watch your diet!
If you want to achieve success in training, you also have to eat right. This also means that you should eat the right things before and after your workout. Carbohydrates are ideal before training. They provide you with enough energy to get through the workout. It is best to eat a granola bar or a banana. After training, you should rely on proteins. You can drink protein shakes, eat a protein bar or simply rely on natural proteins. These ensure potential muscle growth. Of course, it is also important to always maintain vitamin and mineral balance. Your nutritional plan must therefore include enough fruit and vegetables!
Create a music playlist!
If you don't enjoy the workout, just listen to your favorite songs! Many athletes listen to music while exercising. With the right beat in your ear, you can relax your body faster or get it going at full speed. Try it out and then create your individual training playlist.
Make a change!
Doing the same exercises over and over can get pretty boring in the long run. Your motivation is lost and you no longer achieve success. This is because your muscles and body are getting used to the movement and the effort. Make sure you always have a variety of exercises. Try HIIT workouts. These are high-intensity interval training sessions that push your body to its limits. If you don't want to vary the exercises, then intensify your previous exercises. You can increase your reps or add more weight.
Use a fitness tracker!
If you want to see your fitness successes in black and white, then use a fitness tracker. There are now so many different smartwatches and fitness watches that show you the calories you have burned, your heart rate, your step frequency, and much more. You can use this data to optimize your training plan. Fitness trackers are also used for motivation. When you see your achievements in black and white, you are motivated to continue to maintain that success.
Always enjoy sports!
Having fun is always the most important thing. Sure, not everything in life is fun. Sometimes you just have to do things you don't feel like doing. However, sport is not one of them! You can always design your training sessions according to your wishes and requirements. There are different ways to train - in a group, alone, in the gym, or at home. Even if you follow these workout tips, you will have more fun in the sport!
Train with your own bodyweight!
One of many workout tips is to train with your own body weight. By training without weights, you primarily train the deep muscles. This is primarily there to keep your body upright. If you train these, you prevent postural damage and thus save yourself unnecessary pain. The balance is also optimally promoted and strengthened by training with your own body weight. However, if that's not intense enough for you, you can use ankle weights or Terra Bands to intensify your workout.
sleep enough
Of all the workout tips, this one is one of the most important! Nowadays we all sleep either too little or too badly. This is mainly due to our stressful everyday life and an unhealthy diet. However, sleep is absolutely essential for the body. Regeneration takes place during sleep and stress hormones are reduced. Sleep at least eight hours and keep your body upright and healthy.
Practical workout tips – our conclusion
These workout tips are designed to help you train more successfully. If you stick to them, you will not only achieve better results, but you will also have fun and stay motivated!
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