Your feet hurt, injured constantly, and the weight is not reduced as it should be in relation to the hours you spend at the gym. Did you do something wrong?

Abs, running, elliptical, bike, weights... All together and each individually make up the perfect solution for you to lose the pounds, to σμιλέψετε your body, gain strength, and good physical condition and, ultimately, improve your health, but also your mood. However, what happens when you go beyond your limits and end up not only to not have the desired results, but the pain in almost every part of your body, reaching yourself to the limits be? It is then that you need to put a brake and see how you can get the most out of your exercise, without καταπονείστε – as it should be so. Put a correct order in the exercise, with the following simple tips that you can apply from today, too.

Don't forget the warm-up
Imagine your body as the machine of your old car, which may not start the first time and to have a little "warm-up" before you start to drive. With the warming up of the engine to circulate the oil in the motor, reducing the chance of some damage to it, and something happens with our body. Making 5 to 10 minutes of low intensity aerobic exercise, improve blood circulation, increase the temperature of your muscles and you get more quick breaths. All of the above helps your body to adapt to the demanding fitness program that follows.

Increase the volume gradually
Consider the level of your fitness and don't try to do things that force you to beat violently your potential. Start in a more relaxed your schedule and increase the intensity and duration gradually, when you feel ready. A good ratio is to increase the duration of a programme too 10-15% each week.
Avoid the syndrome of... "manic Weekend"
Many of you may not have time in the week for gyms, workouts and any kind of physical activity, with the result that to replenish the lost time every Weekend, falling with the... face in the exercise. Unfortunately, however, this tactic makes you push too much you both in intensity and in duration, trying to do it in two days of gym in a week. Prefer to do moderate intensity exercise most days of the week, and if you can't find time to go to the gym everyday, do 20 minutes of jogging to the nearest park or exercises on your own at home – and, of course, work out at a reasonable and not excessive under the CRS.

Do not overdo the exercise
If you think that you push yourself to follow programs that are not in line with your stamina, or don't stop when you feel that you arrive to your limits is a sacrifice for your figure, write the wrong. These behaviors can lead to κνημιαίους injuries voltage or even stress fractures, leading to pain and some time away from the gym. Avoid this kind of tactics and stay within your limits. If you feel severe fatigue, it is good to stop, unwind and give yourself and the next day... a day off from the gym. The signs we need to θορυβήσουν is feeling lightheaded or fainting, chest pain, increased heart rate and pain in the joints.

Avoid the gym when you are sick
As it is reasonable, when you don't feel well, the best thing you can do is rest and let yourself be "charged" in order to regain your strength. Avoid the gym and when you return to it after a few days of illness and resting, start with low rates, increasing your intensity gradually.

Soak yourself properly
When you exercise, your body must take enough water not in danger of dehydration and fatigue – especially when you transfer your workout to an outdoor space without air conditioning. Try to drink water and stay hydrated so that you can get the most out of your exercise.

Wear appropriate clothing
Choose fabrics that absorb sweat and remove him from your skin, and select lightweight cottons and loose clothes, while women it is good to prefer the sports bra.

Ask the help of a special
Don't let the shame to "spoil" your exercise and seek advice from a trainer in order to correctly perform an exercise that you find difficult. This will avoid injuries and strains to your.

Don't forget the cool down
When you complete a workout –and especially intense – your muscles tighten, and have a greater chance of being injured. So at the end of each programme embed 5 to 10 minutes of stretching (stretching), to help your muscles soften and become more flexible, so as to reduce the likelihood of injury.

source: www.clickatlife.gr