Did you go back to training? Here are 4 rules you must remember - Walla! health

2021-03-17T05:49:33.893Z

After a year of beating at home, lots of people have returned to training at the peak of their energy, expecting to see the results in their muscles. These are the mistakes that prevent it, and these are the rules that will help you build muscle mass

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Did you go back to training?
Here are 4 rules you must keep in mind

After a year of beating at home, lots of people have returned to training at the peak of their energy, expecting to see the results in their muscles.

These are the mistakes that prevent it, and these are the rules that will help you build muscle mass

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1. You must take a long break between workouts

It is clear that exercise is what causes muscle mass to build, but the actual build-up actually takes place at rest.

As the breaks between workouts shorten, the muscles do not have enough time to grow and build.

Therefore, it is important to build the training plan taking into account the appropriate rest times for each training, all this of course while combining with proper nutrition.

Rest between workouts should be adequate, but also not too long.

For example, amateur trainees are advised to train no more than 3-4 days a week, while the rest of the day the muscles should be allowed to rest and build up.

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Intense training can cause the body immense stress, so recovery time after them is longer.

It is very important to consider this, otherwise you may endanger your health and get overtrained, which is characterized by the following symptoms: heart dysfunction, decreased immune function, fatigue, weakness, insomnia and uncontrolled weight loss.

Already at the first symptoms you should postpone the training and take a break for a week or two and consult a doctor.

2. Get to know your body

Our body talks to us all the time and we must learn to listen to it.

For example, if you are unable to fall asleep for several nights, it is likely that the training program is causing it, and it is not appropriate.

It's time to check it out again, update it or change it at all.

Sometimes it is better to give up training.

Legs of a man in a gym (Photo: ShutterStock)

If you feel weak or tired - give up training.

Wait for a full recovery.

When you come to train with renewed strength, the adrenaline and enthusiasm you will feel will allow you to add loads or increase repetitions and sets of exercises and thus you will achieve greater efficiency from visiting the gym.

It is also worthwhile to understand that the human body obeys his personal biological clock so it is worthwhile to adjust the plan accordingly.

On days of significant muscle tone reduction, use more gentle loads and on days with high activity, forget about all restrictions and load up while maintaining proper technique.

3. Do not give up quality sleep, even at noon

Exercise also requires good sleep.

You will not be able to increase muscle mass if you sleep less than the time required for your body.

It is desirable that the sleep be of good quality, in a comfortable and soft bed, in a room with thick curtains / blinds and without external interference.

Try to go to bed earlier in order to wake up without an alarm clock.

This is how you will start your day full of positive energies.

Experts also recommend indulging in a short rest in the afternoon (half an hour will suffice) to reach further recovery, this rest will restore mental and physical strength.

4. Do not forget to release as well

After intense training the muscles remain tense and injured.

In order to ensure the function of the muscles over time and in full range of motion, it is advisable to learn to release them with the help of a variety of relaxation methods - massage, sauna, Jacuzzi, meditation and the like.

Pavel Kolosovsky is the director of the gym at the Tel Aviv University Sports Center