Like every spring, the pleasant temperatures and the return of the heat pushes us to spend more and more time outdoors, while at the same time returns, for many women, the concern for their physical fitness. The effect is that many women run for cover, sometimes “improvising”, focusing on intensive DIY training, often very heavy. However, this is not necessarily the best strategy to ensure a harmonious body, on the contrary.
It happens in fact that, convinced that we are doing well for our body, we follow a diet, we do physical activity with a certain frequency, but without obtaining the desired results. Treating the health of your body with sport is not so simple, so much so that we can run into many mistakes: from the choice of discipline to the workload to which we submit. We have therefore tried to identify some of the most common errors that women make in fitness. Once discovered, it will be easier to avoid them and, perhaps, get a toned and healthy body.
THE MOST COMMON MISTAKES IN THE GYM
Women choose fitness to keep fit, to lose a few extra pounds and, increasingly frequently, to have fun, but, often in good faith, they risk making some mistakes that could pay dearly in terms of health and injury.
According to experts, the most common mistakes are:
absence of heating
- incorrect stretching
- errors in the definition of objectives
- excess of exercises for the abdominals
- incorrect balancing of activities
- lack of consistency.
Let’s see, in particular, how we should behave in the gym or at home when we decide to dedicate ourselves to sport.
TRAINING TIPS FOR A HARMONIOUS BODY NEVER NEGLECT HEATING AND STRETCHING
The “via the tooth, via the pain” approach will not help you in the gym: in fact, one of the most common mistakes is not to devote enough time to warm up before starting the actual training. As we have already said about the good rules for training at home, this practice is very important, because it allows the body to “get into temperature”.
Just as important and often overlooked is stretching. Many people think that it is good for them immediately afterwards or instead of warming up: on the contrary, personal trainers point out that this exposes us to a greater risk of injury.
So let’s not forget these two fundamental phases of training, which predispose the muscles to the correct strengthening.
TO EACH OBJECTIVE ITS OWN EXERCISE
It’s easy to get caught up in the enthusiasm and choose to train with the Foam Roller simply because it represents one of the trends of home fitness for 2017, but experts preach calm: before starting any training you have to set your goals, which are, of course, subjective and personal.
Walking, running, cycling, swimming and cross-country skiing are recommended activities for those who want to lose weight because they stimulate the body to use large amounts of oxygen, helping the muscles and encouraging the consumption of calories.
Those who, on the other hand, want to tone up their body at 360° with a complete workout in time with music can choose the body pump: a discipline born at the beginning of the Nineties and very popular today that includes flexing, bending, stretching and exercises with small dumbbells and kettlebell. Fitness and body pumps are particularly suitable for women who want to have a harmonious body.
In general, consulting an expert who can assess our case and set realistic and achievable goals together is not only a good standard of health, but will also have a positive impact on motivation. Nothing is more rewarding than working hard to achieve a goal and see it achieved on our own body.
AEROBIC EXERCISES ALONE ARE NOT ENOUGH
A mistake that many women make is to focus only on aerobic exercises, leaving aside the anaerobic aspect and toning.
It is true that spending too many hours on treadmills or up and down the steps certainly promotes the consumption of fat, but the excess causes our body to prepare for a situation of “emergency” that has the effect of releasing cortisol, the stress hormone, and this slows down the metabolism, accelerates water retention and the perception of the feeling of general fatigue.
In fact, you feel very tired, but the body will no longer be harmonious and toned.
To achieve the desired results, therefore, we must supplement the training with exercises that use weights and machines. For example, we can use a bench for the abdominals, dumbbells of a weight commensurate with the level of training, kettlebell and other equipment at the suggestion of a personal trainer.
Many women think that strengthening training makes them particularly masculine, but it is a false myth: following a balanced program designed to meet individual needs will not transform our bodies: it will not be some exercise with weights, barbells and kettlebell commensurate with your body to “distort” the physicality of women.
DO NOT EXAGGERATE WITH THE ABDOMINALS
Aspiring to a flat stomach, many women who approach fitness begin with long series of abdominal exercises, but this is also a pitfall: the result, in fact, is a prominent abdomen and any damage to the back and posture. For a toned belly it is enough to dedicate oneself to the abdominals as to the other muscles: two or three times a week, with a couple of series made with care and slowly.
The time taken away from the repetitions of abdominals should be used to do some basic exercises, often ignored. To achieve a harmonious body we must not underestimate any part of our body, so here it stretches, squats and flexions take on importance, giving up, we risk reducing the impact of physical activity on the body.
Bending, in particular, represents one of the few exercises that, in a gesture, set in motion muscles of the whole body. Many women are content to do those “facilitated” with their knees on the ground that, if performed well, are good. However, it is worth taking some time to learn how to do them in the traditional way: the benefit will be visible.
REST, BREATHING AND CONSTANCY
After a training session we feel exhausted and enthusiastic, thanks to the endorphins, and we can’t wait to go back to the gym, because that’s where we feel closest to our goal. Nothing could be more wrong: here’s another typical error that women make when approaching fitness, running the risk of straining the muscle by exposing us to microtrauma and other harmful injuries.
Rest, in fact, is as important as training: experts, in particular, recommend allowing a certain muscle band a break of at least 48 hours between one session and the next.
To maximize the effectiveness of training, we should always pay attention to breathing. It is not, in fact, a prerogative of yoga or other meditative activities, but a good “practice” that helps us to find our rhythm for each gesture and get the most out of our physical activity.
Finally, one last mistake that is easy to fall into is the excess of enthusiasm. The key to achieving the desired results through sport and fitness is constancy: the ideal would be to soon find a balance that allows you to reconcile family, work, commitments and training. The goal is for this to be sustainable in the long term and not just in the first month. The moral of “those who go slow, go healthy and go far” could not be more appropriate in this case.