5 warning signs of non-return – News
Heavy-duty athletics, at-home moms, hardworking executives and most other human beings have been impacted by the ever-changing trends. Under recovery he is slightly different from the rot. Most non & # 39; players have a hard time obtaining an "over-the-counter" textbook since it's hard to find any serious training related to dementia.
-Activity may be related to training costs, but it is often the result of poor quality of life and nutritional choices, which compete with the effects of a large training program. Unsurprisingly, the symptoms are very similar and have evolved from extreme stress compared to the ability to recover from it.
See if you can link to one of the indicators below, and if so, make a & # 39; re-evaluate part of your recovery plan. After all, the value of exercise is not what you do during your training. The real benefit comes from recovering afterwards, as your body increases, faster, and healthier and healthier.
1. Ma & # 39; do more like work than training
It can be easy to ignore what your body is trying to tell you during exercise and to put “mental” into it. While it works once in a while, it can also work for you when it comes to your projects.
When we listen to our bodies, they often let us know when something is wrong. If anxiety goes away from your actions, it may seem that you are not recovering from them.
Do not use this as an excuse to stop exercising. Instead, you may need to rethink your training plan, change it, or deal with what happens between training sessions.
Most people continue to do the same work week after week until they are injured or tired. Then they stopped for a while, got some oil, lost some muscle, and started again with the same program.
Time management is the most important factor in seeing progress and alignment with exercise programs. This is also important to avoid stress.
Positioning includes an annual checkup with a mix of 6-12 weekends. It is an important factor in designing a personal training program.
Exercises, sets, rotations, body parts, divisions, vacations and the rehabilitation of strength training and cardiovascular training are all part of the annual program.
If exercise feels like work, team up with a fitness trainer to work on the full program for a long time.
2. He is weak from week-to-week with the same effort
Do you want to know the secret that is almost guaranteed to get better results from your training than 99% of people who exercise? List each exercise.
I have always wondered how few people write the exercise. The only way for you to stay strong is to push yourself above what you have been doing. The only way to remember the weight, setting and repetition you have done in the past is to write them down.
Every exercise, you can look at what you have done in the past and know you need to do more than it used to.
Most people will see continuous improvement for 6 to 6 weeks and then start taking pictures or chatting. If they register too early, they may not be recovering between exercise. If the fields happen within 6-12 weeks of the week, it may be time to change your training plan.
If you do not write exercises, you do not know whether to hit the plateau or at & # 39; a.
When you find that your progress is over, get in touch with your fitness trainer (if you haven't already worked with one) and discuss whether you have recovered, or it's time to change your plan.
3. You always have pain
Are you feeling sick, or are you in pain?
Delayed muscle injury (DOMS) is expected within the first two weeks of the new training program, and even once in a short time throughout the training period.
Depression for a day or two is not an issue, but it may not be a sign that you are not recovering. If you want to avoid bitterness curcumin has been shown to help facilitate DOMS.[i]* Fat omega-3, found in it fish oil, and help solve the inflammatory response al & # 39; s.
Sufficient protein intake is also very important to provide a building block so that your muscles will recover. Each meal should include one or two servings of protein per day. You can also benefit from some additional powder of protein or amino acids.
If you are injured, maybe something is going wrong. Collaboration is a sign that you are likely to get regular training, using the wrong exercise techniques, or simply using unnecessary exercises. Do not forget the heat of cooperation.
You don't want to be forced to take a vacation because of injury. Curcumin can help with some neurological disorders, but you should also get in touch with a fitness professional to change your training plan, and possibly a physical therapist or chiropractor To see that you have either way to injury.
4. Your spouse or friends continue to ask you what is wrong with you
Do you feel blue? Are you getting motivated to push to a bigger job and spend the rest of the day in melancholy mode?
You can use your reserves during training, allowing less energy to get through the rest of the day.
The first thing to check is whether you are getting enough protein and calories. Most of the time, people train like maniacs and cut their way to eating calories in hopes of getting better and faster. It has no effect.
Don't take that as an excuse to compete against unhealthy eating habits. However, understand that you will not always have to eat in a low fat or protein diet, and expect to recover between training sessions.
Some people benefit from low carbs in their diet, but if your strength training is too high, you will need to slightly increase your diet. Most people do not go well on a high-intensity training program or high-intensity diet while pursuing a diet that is highly effective.
The high number of effective carbs after training can make a big difference. Remember that "low" carb does not mean "a & # 39; a" carb. If you train hard or train hard you seem to appreciate that some good carbs like rice, potatoes, sweet potatoes around your training session can improve recovery and support the most resistance over time, which is the point, right?
Above calories, make sure you are using improved multivitamin to improve your diet, and control stress in your personal and professional life.
5. Fake you turn around at night
The lack of improvisation is very traumatic. On the other hand, excessive stress makes it difficult to sleep at night, which means you can end up in a spiral.
If you always sleep soundly, and notice that your sleep is much more complicated, or you are having difficulty sleeping, it may be that your body is unable to cope with stress from exercise and life.
As mentioned above, dietary restrictions can be a major concern for the body. Maybe you can & # 39; t do it for a while, but restricting calories can be extremely difficult for the body. Competitors and cyclists are all facing barriers as they approach the end of the competition season.
The same thing can happen from calorie restriction, even if you don't have one & # 39; s one-way fat levels. Don't look at this as her license. If you think poor sleep may be due to calorie restriction, work with your coach to either carefully increase your intake to reduce your daily calorie intake or "calories" or most days of calories to gain weight & # 39; to reduce the food.
Also, try to improve your fertility. Keep the temperature in the 60s at night. Get rid of any leaks and try to cool your room as slowly as possible.
You can also download & # 39; s other supportive foods, such as Recovery PM Complex or magnesium. Separating essential oils can be helpful.
Perhaps, if your sleep improves, your recovery will too. Just don’t look at foods as a solution for long-term nutritional improvement. Nutritional deficiency, chronic stress and in some cases, excessive exercise.
Your body & # 39; s a wonderful smell. If you pay attention to what he is telling you, you can reduce the chance of injury and maximize the results you are looking for.
– Ma & # 39; s written by Flourish staff
This article is not designed for treatment or prevention of disease, as an alternative to medication, or on behalf of a physician. The usefulness of the suggestions in this and other contexts lies in the choice and risk of the reader.