By doing squats or pull-ups in running shoes, we increase the risk of injury in training. Perhaps few people know that gym training also requires the right clothes and shoes. A proper warm-up prepares the body and nervous system for the effort ahead and, in turn, reduces the risk of injury. Add a variety of stretches to help prepare your muscles, joints, and tendons. For example, go through the movement patterns of upcoming exercises with lighter weights or bands. However, in addition to this, our warm-up should also include dynamic warm-up and stretching exercises. This raises the heart rate, speeds up blood circulation and is a very important part of the warm-up. This is usually about 10 minutes on the cardio machine of your choice. Most gym goers know to warm up before exercising. Warm-up plays an important role in the gym training Thus, vitamin D is important not only for bone health, it also plays an important role in muscle function.ģ. Namely, one of the symptoms of vitamin D deficiency is unusual muscle pain and muscle weakness. However, people involved in sports should pay special attention to it. Therefore, adequate magnesium supplies are essential for the proper functioning, recovery and development of our muscles.Īnother important dietary supplement for almost all Estonians is vitamin D. Magnesium also plays a role in all intracellular metabolic processes. When we exercise, we inevitably sweat more, which causes loss of fluid and mineral. Firstly, with an increase in physical activity, our body’s need for magnesium increases. In addition to a healthy and mindful diet, you might consider taking vitamins. Support your health and joints with mindful eating and nutritional supplements Overtraining and too heavy load can slow down our development, and in the worst case there is a risk for regress. It is important to keep in mind that there must be at least one day of rest between two training days so that the muscles can recover. For beginners, I would recommend 3 full body workouts per week with the right and thoughtful training plan this is more than enough for development. You need to start much more conservatively so that there is room for progress. Of course, it is unreasonable for an amateur to train 5-6 times a week.
Rest and proper recovery is an important part of training to achieve the best results. Here are some tips on how to avoid injury and overtraining in the gym. However, increasing your training load too quickly can lead to overtraining or, in the worst case, training injuries. At the beginning of the year, many find their way to a sports club or start a new sports hobby, which in itself is extremely positive.
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