10 FITNESS TIPS FOR EFFECTIVE TRAINING

10 FITNESS TIPS FOR EFFECTIVE TRAINING

10 FITNESS TIPS FOR EFFECTIVE TRAINING
10 FITNESS TIPS FOR EFFECTIVE TRAINING


Training is a good thing. Doing it effectively is even better. Our advice will allow you to immediately notice the difference. You will be able to rejoice more of your new successes!

THE FOLLOWING TIPS WILL FACILITATE YOUR LIFE FOR YOUR DECISIONS IN SPORT.

1. Cardiovascular training: to be done en bloc or at intervals?

Fifteen to twenty minutes of cardio, alternating very intensive and less intensive phases will help you burn more calories in comparison with a conventional endurance training. The main advantage of this training at intervals? Continuous stimulation, so that the fat continues to be burned several hours after the end of your sessions.

10 FITNESS TIPS FOR EFFECTIVE TRAINING
10 FITNESS TIPS FOR EFFECTIVE TRAINING


2. Before the exercise: do not stretch but rather favor a dynamic warm-up.

You have certainly learned that it is important to stretch before exercising to avoid any risk of injury or breakdown. More recent studies, however, have shown that it is not at all like this! A conscientious stretch can not only reduce your athletic performance, but can be dangerous. It is much more effective to do a dynamic warm-up of about five to ten minutes: your heart rate increases, your muscles are prepared and your nervous system is stimulated.

In concrete terms, you need to do tonic exercises to warm up. By doing these exercises (much more effective than simple stretching, therefore!), You must use your weight to make eg slits in several directions, squats, pumps, rotations of the trunk, etc ...

10 FITNESS TIPS FOR EFFECTIVE TRAINING
10 FITNESS TIPS FOR EFFECTIVE TRAINING


3. Polyarticular exercises

Isolated tractions of the biceps or triceps are good for bodybuilders. There are even better exercises for them to do. Instead, focus on polyarticular exercises that work multiple joints and several muscles at once. For example, do squats, back exercises, or lift dumbbells. You will work your biceps and triceps who will acquire an ideal form.


4. Use free weights

Training on machines will allow you to achieve ambitious goals. Dumbbells, however, will be more adequate if you mainly want to maintain your muscles.

10 FITNESS TIPS FOR EFFECTIVE TRAINING


5. Bodybuilding + cardio = weight loss

Recent studies have shown that it is much more effective to lose weight to combine bodybuilding and cardio than to do it separately (or to do cardio before doing weight training). The same goes for increasing muscle volume: always do weight training BEFORE doing cardio. Why ? Because bodybuilding empties your energy reserves by using glycogen as fuel. If you have run out of cardio before, your performance and muscle gain will be greatly limited by this lack of glycogen.


6. Do not underestimate muscle building

Have concrete abs? Almost everyone dreams of it. But how many of us do it? However, it is important to work the muscles of the torso because they are the ones who protect the spine, strengthen the back and thus stabilize the entire body. What will be the benefits? A better posture - which, according to many studies, can have a positive impact on your professional career. In addition, a good balance of body protects you from injuries and falls. A good muscle building training includes lunges and coordination exercises with a medicine ball.

10 FITNESS TIPS FOR EFFECTIVE TRAINING
10 FITNESS TIPS FOR EFFECTIVE TRAINING


7. Fewer muscles thanks to active rest phases

Too much sport can be counterproductive: you may suffer from muscle aches that will prevent you from moving forward in your sport routine. It is better to rest your body in active rest phases. You will rest your muscles that can be painful because of small lesions. These phases of muscle regeneration are essential because your bruised muscles need calm and time to rest. Soft sports activities such as swimming, hiking or biking are adequate. Unless you concentrate on working other parts of your body.


8. Make a real break of a week

If you're still convinced that you need to exercise every day for several hours to gain more muscle and power, follow our tips and compare the results. Give yourself a week of rest every four to five weeks: do less sports and focus on your general health (diet and well-being). You will see the good results!

10 FITNESS TIPS FOR EFFECTIVE TRAINING
10 FITNESS TIPS FOR EFFECTIVE TRAINING


9. At night, turn off your electronic devices

Most of the chemical and physiological reactions of your body take place during your sleep. Studies have shown that a qualitative sleep helps you produce less fat. Thus, you should turn off all your electronic devices (computers, tablets, natels and televisions) at least two to three hours before going to bed. Why ? Because the artificial light they produce stimulates the brain and can prevent you from falling asleep or from a quiet, uninterrupted night.


10. Consult a personal coach

A personal coach is a specialist. This is the best person who can advise you on sport and movement and who can find appropriate solutions to your personal needs. Do not hesitate to solicit them if you seriously want to achieve the objectives that you have set.
10 FITNESS TIPS FOR EFFECTIVE TRAINING 10 FITNESS TIPS FOR EFFECTIVE TRAINING Reviewed by hasnae bousseka on April 18, 2018 Rating: 5

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