12 things your coach want you to know
These include: do not reduce abdominal
belly, train fasting does not help you lose weight and the result is synonymous
with discipline
Yara Achôa, iG São Paulo
Yara Achôa, iG Sao Paulo
Abdominal help
keep the shape but not reduce belly fat
Who starts the workout, and the scholarship of the
academy, is carrying a load of myths or misinformation. In the ideal world, certainly the coaches would like to have each
student come to the gym knowing some basic things about physical
activity. Thinking about it,
iG Health spoke with
experts who gave valuable tips to help you better understand the role of
physical activity and thus maximize their results.
1. 1. Training fasting does
not help you lose weight. “ "It's a classic
mistake".When you go hours without
eating, drops the level of "fuel" (it's called glycogen) needed to keep the body
functioning. If
you're down, will be extracted from the muscles, causing muscle wasting and
weakness, "says physical education teacher Carlos Henrique Augusto, technical
supervisor at the Run For Win Sports Consulting, São Paulo. Moreover, hunger together with exhaustion
can lead to dizziness and fainting.
Also read: Energy
for the year
2. 2.Miracles do not happen: you do not solve in a
short time what took years to accumulate.. "If
you've been stopped a long time, no use trying to work out again every
day. Not wanting to give up for lost
time. You need a rest between training and
other. Who does not respect this and are out of shape, you can end up injuring and
stopping for a while even higher, "says the coach and athlete Evencio Nelson,
president of the Association of Coaches Road Race of São Paulo (São
Paulo-ATC).
The search for quick results is not
healthy. "It's common to see people
doing a phenomenal effort to achieve a certain goal and failing to maintain what
has been achieved later.The change must be gradual,
"guides the physiologist and personal trainer Givanildo Matias, director of
Network Test Trainer, Sao Paulo.
Read also: Overtraining:
the excess that is bad for your health
3. .
Three. Sweatshirt Running to burn more calories will not
help. You do not burn fat, lose only
liquid. Excess only impairs the
hammering machine, since it brings discomfort due to the high temperature,
making it less efficient practice. "Losing any excess liquid during training
is subject to the consequences of dehydration and still not get the expected
result," says the coach of the Run for Win.
Read also: What
clothes do I go?
4. 4. Running on the treadmill is not
running. “ "It's practically jumping in place with the treadmill running
underfoot. Running means to push the
weight of your body forward. And for that the muscles of the back of the
thigh and buttocks make a great effort, "says personal trainer Carlos Klein,
Team Move, São Paulo. According to him, in the wake does not happen, because the
equipment does the job of pushing the back foot, saving energy for
muscles. "If you really want to run,
go to the street, the park or the beach," he suggests.
Read also: Running
on the treadmill promotes weight
5. 5. Heating in the wake does not
prepare the body for strength training. According to Klein, the ideal is to stretch
dynamic, with movements similar to yoga, that heat, increase flexibility and
makes the body ready to get heavy.
Read also: Stretch
and warm up to gain flexibility, strength and range of
motion
6. 6. Bodybuilding workouts do not leave the woman with the body of a
bodybuilder. “ "I hear a lot of girl that does
not mean weight training because they do not want to be strong like a
man. That will not happen unless you
want to. The bodybuilding workouts can have
multiple objectives and are fitted taking into account several variables such as
intensity, number of repetitions, speed of repetitions, number of sets, interval
time between sets and exercises for a certain amount of muscle, "said coach
Carlos Henry Augustus.
Read also: Arms
set in the right
Excesses over the weekend may
jeopardize their efforts
7. 7. Yes, the weekend
can ruin everything. For the coach Givanildo
Matias, Saturdays and Sundays are usually the villains of the good
results. "People end up increasing
the consumption of calories in pizza, barbecue, beverage, candy, pasta, and
reduce caloric expenditure."
Also read: Do
you care for and can not lose weight?
8. 8 No, do not decrease
abdominal belly. These exercises, though conducted with
the help of the "miracle machines", mobilized at the time of exercise, the
abdominal muscles and not fat. "If you expect to have
a belly slap, do general fitness exercises (pushups too) and do not forget the
aerobics such as running and walking," said coach Carlos Henrique Augusto.
Read also: Belly
abs depends on 80% of food
9. 9.. To
burn fat must have training intensity. “, "You can walk
or even how much you want to run long distances, but the most efficient way to
burn fat is to accelerate the pace and get close to exhaustion in short periods
of great intensity," says the personal Move.
Read also: Intensity
can set calorie burning after exercise
10. 10. .
Running shoes do not necessarily minimize the impact on
joints. “"The
running shoes can often provokes a kind of bruised the heel ends up generating
more impact on the body. Many people have tried to
run
barefoot or minimalist shoes, like
Five
Fingers , which lead to a stepped front, less harmful to the body,
"explains Klein Carlos personal.
11. 11. Discipline is key to getting
results. Physical activity should be
placed on the agenda of those who really seek response to exercise. "During
the week several obstacles appear, but you should never lose focus. Commit to what
you can deliver and follow to the letter, "suggests director of Test Trainer.
Read also: Persistence
is the key to losing weight and keeping well
12. 12. . I
need to change the lifestyle and stir in the cause of the
problem.Who really wants to have a healthy and a good cosmetic result can
not be limited only to the time of physical activity."Some people leave the gym and have courage to take an elevator up one flight of
stairs or take the car from the garage to go to the corner to buy bread. Move and take care of yourself all
day, "advises Matthew.
