1. How often to train to achieve the result without harming health at the same time?
If you want to get your body in order, then a suitable number of training sessions would be 2-3 per week. 120 minutes of strength training per week will have a very positive effect on both health and appearance. Only when the body becomes stronger, the number and intensity of training can be increased. “As you know, extremes are only harmful: if, trying to achieve a quick result, you train every day, then you will only get the opposite effect and your work capacity will only decrease. Persistent fatigue is just one of the signs of “overtraining”. Someone will mention professional athletes as an argument against, but they also face this phenomenon, but unlike non-professionals, they know how to control these manifestations. In any case, professional sports with training twice a day cannot be called beneficial for health, – the coach explains – so it must be remembered that there must be at least a 24-hour break between training sessions, and at best 72 hours, so that the body has time to recover. Otherwise, the lack of appropriate knowledge or specialist support can seriously harm health.
2. Is it necessary to divide training for separate muscle groups and why is it necessary?
“Dividing training is definitely the right solution,” says the ambassador of the 4F sports brand, “because you can start training another muscle group, such as legs and buttocks, allowing the one that was trained before to recover.” That’s why coaches recommend working with one large muscle group during one workout, because otherwise the body won’t be able to recover, and the whole body will hurt.” The trainer adds that different muscles regenerate at different speeds, for example legs need more time than arms.
3. Can I train if something hurts?
As strange as it is, there is no clear answer to this question. For example, strength training for pain in the back or joints can either help, as it strengthens the muscles, or harm and increase the pain, if the problem was not the weakness of the support and movement system, but the disease. Research by scientists confirms that training for the treatment of oncological diseases even helps to recover faster. However, back pain, for example, can have countless reasons that prevent you from exercising at all. The same applies to any other part of the body, so it would be best to consult a doctor in case of pain or discomfort.
4. What clothing to prefer?
Clothing should be clean and comfortable, it should be comfortable to move in – too tight clothing will not fit, and the seams should not rub. “That’s why it’s better to prefer seamless pants and shirts. However, if you want to feel comfortable, you shouldn’t get carried away with clothes that are too loose – choose one that fits your size and is not tight, because correctly chosen sports clothes allow you to keep your body warm in the fresh air, or vice versa – provide ventilation when necessary. Especially for thermoregulation, some clothing models have mesh elements, but the fabric itself is breathable, providing comfort during training,” explains the coach, “In the gym, of course, you should not wear jewelry, especially large ones: it is better to give up rings, bracelets, earrings and chains, on the other hand, you have to be careful with wired headphones – there have been cases when they get into the mechanisms of cardio machines”
5. What is the etiquette in sports clubs?
“The gym, of course, is not the freshest room in the world, as far as people are actively sweating in the truest sense of the word, but this should not excuse those who do not bother to wash their sports clothes. However, one must respect oneself and others, and one must not abuse other people’s patience,” explains E. Cīrulis. As for perfumes, they should also be used in moderation: strong aromas are not at all suitable for gyms and can even become the cause of headaches. You should also not forget about a change of shoes: if you go to the treadmill with the same shoes with which you came from the street, then there is a possibility of damaging the trainer, because at some point the mechanisms may simply clog. And the treadmill is far from the only exercise machine that does not benefit from sand. Finally, everyone should pick up the inventory after themselves, and not leave it where it will be delivered. This is especially true for heavy equipment, as club administrators are usually girls who, even if they want to, will not be able to move the round scales with a weight of more than ten kilograms. “The price of the gym subscription also does not include picking up the equipment after training, so let’s be polite to each other,” adds the 4F ambassador.
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