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| Ten Errors Gym: why not slim |
1. Pay in advance at the sports center. Cristian Garcia, technical director of the center of electro-fitness and physiotherapy Body On, warns of the danger of "contracts lock" in gyms, which require the disbursement you go or not, even though this medical reports. "Before deciding whether is or not in the gym you have chosen, you have to learn about the plan of training that they propose, whether it will be regularly attended by a trainer and the dates on which you can evaluate it. We must choose a facility that is close to our place work or residence, unless we abandon the first opportunity, "he says.
2. To think that in a few weeks we will see amazing results. Indeed, this is a mistake that slows you lose weight, it generates frustration. As said Angel Merchan, director Homewellness personal training business, there are two problems involved: "The first is that the body needs time to adapt to stimuli that give training for improvements to occur, and the second is that the go with that mentality we will discourage fast, not seeing the expected results, and will want to leave. the effects are shown per quarter (to be significant) and depend on the level of fitness that already had before. "
3. Train least two days a week. Or not be constant. This is what is to be regular in our form of exercise. Beatriz Solis, fitness trainer and manager of one of the female chain Curves gyms confirms that consistency and good habits are key. "In our centers recommend 30 minutes 3 times a week are required from 10 to 12 weeks to create a habit and keep it from there. That is the key to success". Cristian Garcia points out: "We have set days and hours to go training, and try to make this a sacred routine activity". And Angel Merchan agrees: "It all depends on each person, the American Council of Sports Medicine (ACSM) recommends a minimum of three days a week of vigorous cardiovascular exercise and two days of strength. From here, each person must adjust the amount of exercise and its intensity level and his personal circumstances. In my experience, with two days a week can get results, but ideally reach 4 or 5 ".
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| Ten Errors Gym: why not slim |
5. Eat what dictates his personal trainer. "We must always maintain a balanced, varied diet and do five meals a day. We all know what foods do not suit us (sugars, bad fats, alcohol, ...) are," says Beatriz Solis. And if you want to lose weight is important , will go to an expert, but never let a coach makes us a diet. "Usually (but not all), sports instructors have notions of nutrition, but we are not professionals something as delicate as this. Could be counterproductive "values Cristian Garcia, who continues:" I advise caution with products that offer gyms to burn fat, remove fluid or increase muscle mass, could compromise internal organs [consult with your doctor] never replace a meal. milkshake for long periods of time. "
6. Making fun of the weights: "That's muscled". Angel Merchan ensures that weight loss processes, in addition to cardiovascular training to burn calories and adequate food, requires strength training. This is because the improvement in our muscle mass will increase metabolism, on the other hand is slowing with weight loss and caloric deficit. Thus, we will make sustainable weight loss. "Doing only aerobic exercise [tape, running, walking ...] does not help us to raise the metabolism, which is the engine burn body fat. A complete aerobic and strength training is what we will allow a harmonious figure, "said Beatriz Solis.
7. overestimate your strength. "The weight that move must be adapted to our strength, so that we can technically run the exercise correctly. Writhe on the machine or with dumbbells only increases the risk of injury not get a better result, "says Angel Merchan." A muscle group has the strength you have, when we change the position to move higher is that the muscle in question can not and what it does is seek the help of others to complete the move. to lift the buttocks, exercises like squats, deadlifts and hip thrust (I raise them lying on the ground) are perfect, "he adds.
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| Ten Errors Gym: why not slim |
8. Maintain the same intensity on the bike for 40 minutes. Tapes and bikes can be perfect tools for training. What is important is what we do with them. For example, as tells Angel Merchan, continuous training (40 minutes stationary bike at the same level) is less effective than if sprints or pace changes are made in relation to fat loss. "If we want to 'shape' will do strength exercises after heating and before the cardio, zumba class with a class or type spinning" he adds. Although here we must bear in mind pointing Cristian Garcia, Body On "a collective class will choose according to our performance. Many people point to spinning without being prepared physically for it. "
9. Do not stretch after training. If we knew the long-term injuries that are caused by lack of stretching after exercise, we would not hesitate for a second to make this gesture. It is recommended that stretching tension to hold the position for 20 seconds without rebounds. Activities such as yoga and pilates integrate the work of flexibility in their routines and may be interesting to complement the cardiovascular and strength training, "says Angel Merchan." Stretching helps relieve muscle tension, improve long-term mobility and allow the muscles to regenerate faster. We will increase by 19% the benefits of training, "confirms Beatriz,
10. Practice always the same routine, and not rest. A common mistake is to keep the same workout routine for too long. According to Angel, the body adapts and stop cause improvements. "We must change the workout every four to six weeks at most. Another common error people who are fairly fit and trains is usually not respect the rest. The body needs rest to assimilate the training. If we rest once or twice in week, we risk sobreentrenarnos, and get the opposite of what we want: our physical condition worse, "he concludes.
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