Why make a plan and what to choose supplements? How to avoid pain after a workout? Together with the Vitime brand, we talk about the main rules of safe training that any athlete should know.
Do the workout and stretching
Skipping a warm-up to quickly begin training is a big mistake. Proper exercise will help increase body temperature and accelerate the metabolism, as well as prepare the joints for stress. A warm-up may include 5–10 minutes of cardiovascular exercise at an average pace, 5 minutes of stretching and several test approaches before the workout itself.
In addition, do not forget about stretching after exercise. Without it, the muscles and joints will gradually become weaker, even if you exercise regularly. You can do stretching between approaches – it washes away lactic acid and brings fresh nutrients that help to recover.
Do not forget the water
The reserve of fluid that you lose during a workout, be sure to fill up, otherwise you will find dehydration and overwork. Try to develop the habit of drinking 1-2 glasses of water 15 minutes before a workout and the same after it. If you train for a long time, do not forget to take a couple of sips every 15–20 minutes to maintain fluid balance.
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Observe safety rules
Remember that during any workout you need to be careful and bear in mind all the risks, even if it seems that you are doing fine. Control your technique, do not get distracted, ask the coach to hedge you if you are not sure of yourself. It is sometimes easier to get injured – it takes a split second, and the result can be serious. Safety rules are quite simple, but once it is their observance that will save you from injury.
Balance is important during the execution of any exercise, so as not to fall and really use all the necessary parts of the body. In addition, try to train both sides of the body in the same way: one hand may be stronger than the other in normal life, but with workouts everything is a little more complicated. One side should not pull the other, weaker, so try to combine exercises for separate training of different arms or legs and those that involve both sides.
Stay on time
A little discomfort during exercise is normal: you need to test your body to achieve a result. But there are dangerous signs that you need to stop training: pain on the left or in the middle of the chest (or in the left side of the neck, left shoulder or arm), cold sweat, pain in the bones and joints, uneven heartbeat. If the ailment does not stop and every workout appears, be sure to go to the doctor and find out the reason – otherwise the workout may cause even more harm.
Choose special supplements
To feel refreshed during your workout and to focus on the exercises, try taking nutritional supplements before training. Best of all help those that contain carbohydrates and a small amount of caffeine. To recover from a workout, take amino acid supplements, they will help your muscles recover.
Vitime ISOTONIC + BCAA sports drink is your best friend after a hard workout. Isotonics contains potassium, calcium, magnesium, a complex of amino acids (L-valine, L-leucine and L-isoleucine), vitamins C, B1, B2. This drink will help replenish the spent energy, maintain water balance in the body and replenish the supply of essential amino acids.
If you are concerned about the condition of the joints, try the Vitime ARTHRO complex of chondroprotectors (protectors of articular cartilage), which stimulates the regeneration of cartilage tissue and provides the joints with essential nutrients. After active and prolonged workouts, this complex will help you to recover and keep your joints healthy.
personal trainer, instructor of group programs (crossfit, circuit training).
– In order for the workouts to be safe, firstly, you need to go to the doctor in advance – find out if you can do any sports at all and what kind of health problems you have. I would do the usual physical: check the heart, joints, make a biological map on which it becomes clear whether you can or cannot do.
Secondly, even if a person is completely healthy, everything is fine with him – no need to chase for great results. It is necessary to balance the diet and determine your goals: what do you want from the hall – to go there to chat, lose weight, gain muscle mass? Wel, you can make a plan, make a schedule, determine the mode of the day. If a person plays sports, you should definitely recover, so you need a healthy sleep and a proper, balanced diet. Understand yourself before going to the gym, for example: “I will be able to walk into the gym for the first two months three times a week.” It is necessary to adhere to a certain plan in order not to get out of a rut.
If you have already decided on your goals, come to the gym and be sure to start your workout with a warm-up – at least you need to do a little cardio, and after cardio warm up all the joints. If you are a beginner, it is better to forget about the huge barbells and heavyweight dumbbells – first you need to prepare the body for sports. I would recommend exercises without weight, and if a person is already familiar with sports, there are TRX loops on which you can work with your own weight.
When the training process has already begun, you can make a notebook for yourself or write notes to remember what you are doing and how many times. Of course, there should be a competition with myself: “Last week I did 10 squats, next I will do 11 or 12”. The load should be added gradually, adding every week literally 5-10% of what has been done, it will be perfect.
If you do not have enough vitamins – buy complex; if you feel that something is wrong with nutrition – adjust it. If you want to increase your performance or plan workouts with a short recovery period, you need amino acids, omega-3 – but most of what I have listed is not only necessary for an athlete, especially in our climatic conditions. Dietary supplement – it’s all the same help in the diet; in other words, if you can not eat 1-1.5 grams of protein per kilogram of weight, feel free to drink protein, this will not be terrible. They imposed a stereotype on us that this is chemistry and is only suitable for trained athletes, but in reality this is not quite the case.