Four whales of doing sports at home:
organization
Plan your workouts in your diary and stick to the plan. Leave the right amount of time for sports. Classes on the residual principle - when I do all the work, they will not lead to anything good. Leave time for rest - after sports loads, the body must recover.
Adequate loads
Do not turn yourself into a driven horse - adequately assess your level of training and do not drive your body with planks and multiple sets (approaches). The first training should take place at a moderate pace, with a gradual increase in intensity. This will allow the body to adapt to the stress.
Too hard intense workouts instead of promoting health, on the contrary, weaken the immune system. And this is the path to fatigue, frustration and refusal to train.
Remember, fitness is health, joy and pleasure. You will feel it yourself when you are euphoric after the next workout.
Regularity
It is important not to interrupt classes. It is easy to lose fitness, but it is more difficult to restore it.
Already 10 days after the cessation of training, aerobic performance worsens - the body's ability to absorb, transport and use oxygen during exercise decreases. Gradually, muscle mass is lost.
The metabolic response changes. During the period of physical activity, fat is used as energy (the body's response to fat oxidation increases). The cessation of exercise leads to the fact that the body begins to use carbohydrates as fuel, and the breakdown of stored fat decreases.
And if you get sick, overtrained?
In this case, skipping classes is not only possible, but necessary.
Proper nutrition and drinking regimen
Stick to the right diet.
Your diet should include:
proteins - protect muscles from destruction during exercise, restore damaged tissues and promote the growth of muscle fibers;
"healthy" fats - increase endurance, speed up metabolism;
complex carbohydrates - a source of energy, fuel for the body.
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