With the intention of doing more sport, many people start the spring every year. Actually a great thing – but unfortunately not all highly motivated sports beginners also hold out.
A common reason to give up the sport is the lack of success experiences – be it in body sizes or in weight. After the first few weeks of each sports session were accompanied by pleasant muscle soreness and the feeling of somehow tightening up, the results often stagnate – with the effect that many throw in the towel in frustration.
The heart-circle luaf system adapts faster to new loads than the muscles. As a result, stamina beginners generally notice some speedy progress. Of course – regularity, general conditions such as diet, stress and physical workload always play an important role for long-term training successes. The level of everyday activity also has a big part to play in how fit you are or become.
You also need a certain amount of discipline to look forward to training successes. But you can do a lot to motivate yourself through success experiences and stay on the ball.
VARIETY YOUR TRAINING
If you want to build muscle and stamina, you should make your training program varied. There are two reasons for this: On the one hand, it is simply boring to always rewind the same lap on the equipment, in the course or on the running track. The brain also wants to be challenged!
On the other hand, our body quickly gets used to training stimuli: what is initially sufficient to allow muscle fibers to grow and increase fitness quickly becomes routine, which does well, but does not set any new stimuli.
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CHOOSE THE RIGHT DOSE
Or, in other words, what do you want to achieve with your training? Depending on how we strain our muscles, long, lean muscles or thicker “muscle packs” are formed.
Those who exercise intensively and with a few repetitions are more likely to stimulate muscle growth at about 8 to max 15 repetitions per exercise). If many repetitions are performed with relatively little load, you get more leaner muscles.
PAY ATTENTION TO REGENERATION
For the training to be effective, a so-called over-threshold stimulus must be exerted on the body. This is the only way the organism gets used to the new strain. However, regeneration after training is just as important as this stimulus: in the “sport-free” time, the body performs important regeneration processes, strengthens muscles, ligaments and bones.
As a rule of thumb: After an intensive endurance training (jogging, cycling or swimming) the break should be around 36 hours, after a muscle training even 48 to 72 hours. Only in this way can the body regain its strength and overcome new challenges.
DO NOT FOCUS ON INDIVIDUAL “PROBLEM ZONES”
You can still do so many sit-ups – unfortunately you don’t get a tight belly by this measure alone. Because only when all the important muscle groups of the body are trained, the very effective “combustion engine” that we all carry within us starts through. Especially since the body quickly gets used to the one-sided load and resists it effortlessly.
A combined endurance and strength training is therefore ideal for tackling grief zones such as a belly or hip gold. Targeted strength training increases muscle mass and thus the basic turnover rate (per kilogram of additional muscles by about 100 kilocalories), while endurance training increases the number of power plants (mitochondria) in the cells, which leads to an increased fat burning even at rest.
TRAINING IS NOTHING WITHOUT THE RIGHT DIET
One hour of jogging burns, depending on how much you weigh, around 650 calories. By comparison, the consumption of a pizza salami is almost 900 calories.
Only those who adjust their diet and do not consume more calories than they consume can lose weight successfully and sustainably. This does not mean that you should radically reduce your calorie intake: too little food is also not helpful for sustained weight loss, as the body then shuts down its metabolic activity and the dreaded “yo-yo effect” can occur.
However , and this is the good news – regular sport makes it much easier to keep the desired weight. Because the more muscle mass a person has, the higher the energy requirement of the body is even at rest.