If you train regularly and systematically, you can hope for progress. But what if this is not the case? Then you are probably doing something wrong. Research shows that training mistakes are quite common. Here are the 7 most common training mistakes and tips on how to avoid them:
You run too fast
Up to 70 percent of all joggers are much too fast when running. This is the result of a survey conducted by the health insurance company AOK. Only 32 percent run at a healthy pace. What is surprising is that almost all joggers who run too fast notice that they overtax their bodies and damage their health. With regular pulse monitoring or running in a group, everyone can learn to run at a reasonable pace. You can find more tips here. hier.
Sport and fitness with a cold
The nose runs, the limbs hurt, cold is coming, or has already manifested itself. Those who do not want to miss a training session under any circumstances ignore these symptoms and risk heart muscle inflammation in the worst case. All athletes need to cure a cold and listen to your body before you start again. This can take a few days or even a week or two. If you are unsure, you should consult a doctor before starting training again.
You set the wrong training stimuli
You train regularly, you are a hard worker, and yet you do not want to improve? If there are no medical reasons, this is usually due to the wrong training or the wrong stimulus intensity. If you always train according to scheme F, you cannot expect any performance improvement. Both too little and too much stimulation is counterproductive. It then makes sense to seek advice from an expert.
A too short regeneration phase
Every training load leads to deliberate fatigue of the body. In the subsequent rest phase - called supercompensation - the body adjusts to the next hurdle and increases its performance. But many athletes do not take these breaks. The result: performance slumps and injuries. Example: After intensive weight training, the body needs up to 48 hours or more to recover. Find out more about regeneration here and here. hier und hier.
You ignore the sore muscles
It is regarded as the body's little revenge when one has taken on too much. But many underestimate the sore muscles. It is always a sign that you have trained too hard and that your body needs rest. If you have sore muscles, you should exercise only moderately, if at all, but try not to put too much strain on the affected muscle groups. If you train at a higher intensity, you risk tearing a muscle fiber. You can find more information about sore muscles and how to deal with them here. hier.
Wrong posture during strength training
Posture plays a significant role in all sporting activities. Research at the University of California (UCLA) has shown that over 70 percent of people who do strength training using their own body weight and using dumbbells or machines do not exercise it correctly. The consequences are back pain, joint, and muscle discomfort. It is therefore worth asking an expert for a check-up every now and then.
You want to make up for lost training
Anyone unable to be active for a long time after an illness or injury would like to catch up on what they have missed—a fatal mistake. Unfortunately, the body quickly loses strength and stamina, which should be carefully rebuilt. Instead of using your full power, it is better to start moderately and then slowly increase your performance; otherwise, you will be at risk of the next cold or injury. The best information about fitness comeback you can find here: hier.