I share 15+1 tips on ‘what not to do while training’:
1. Do not train as an athlete: if you are not a professional athlete, you do not have to train the way they do. Make sure you do not train with a similar intensity as athletes do or train 6-7 times a week, even training double. Fitness challenges or performing a difficult element are really good too, but do not overwhelm yourself. You cannot mislead your body!
2. Always wear proper shoes and clothes: not wearing the perfect shoes for the event can give you hard time on your skin and foot but also will worsen your technique, thus your performance.
3. Whenever can, train barefoot. In shoes we don’t really use our muscles of the feet. The best is to train and be without shoes whenever can and it will not only improve your balance, but will optimise your technique.
4. It is unfortunately not beneficial to wear cosy, cotton sportswear for long or high intensity training/competition. Wear breathable, artificial materials.
5. Not drinking while training is a stupid thing! You need water as you sweat. So drink while exercising but never big portions! If you train for more than 1-1,5 hour, you can have isotonic drink.
1. Always do warm-up at the beginning: never miss it as it is so important.
2. While warming up your blood circulation starts to get to higher level, it prepares your joints and muscles for performing and will prevent injuries to occur. So missing it can increase the amount of injuries, can lower your performance and the efficiency of training.
3. It can be 5-10 mins or even 30 minutes long, depending on the training you will do. If you do high intensity, plyometric or sport-specific training, half an hour (30mins) warm up is a must!
4. Warm up has to be active, do not hold any position.
1. Always do stretching at the end: depending on what your goal is, it will either stretch the muscles back to same place the have been or improve flexibility of muscles and joints. After strength training you should never stretch to full range of motion.
2. Do it straight after training, not at home. It’s best if your body temperature is higher.
3. Be careful when doing Hot yoga or any class in hot studio. You can easily pull a muscle as you do not feel your maximum range of motion.
4. Before doing stretching-only (like 1 hour stretching session/class), you should always warm up for min. 10-20 minutes.
Injuries, muscle soreness:
1. If you have pulled a muscle, you have inflamed body part or you have heavy muscle pain, do not go to sauna, do not have massage and do not stretch it more. To reduce inflammation you have to rest first and use anti-inflammatory (natural) creams or essential oils.
2. Do not heal your wounds, inflammation, cold or muscle soreness with medicine. Always try natural remedies first, if it is not serious injury. I recommend Györgytea‘s teas and extracts, among which you can find anti/inflammatory teas and tea mix, extracts for sports injuries and muscle pain, as well as for colds and for upper respiratory infections. Also Panarom essential oil blends are very useful, these are carefully selected and created by Adrienne Feller. You find handy tips on their website.
+1: Do not think that training with weights is the best for you, that you can loose weight easier or that you can get leaner only with that! It is not true or proven by research. How you are affected by training depends on lot of things, e.g.: genes, height, weight, skills, current fitness level, training method, trainer, your lifestyle such as your working pattern, eating habits, and a lot more… The most important thing is to never start with weight training if you have NOT trained before or you restart it. First thing is to have good stamina, then endurance, then strength and not the other way around! Georganic Method is about this, to get a balanced base you can build on.
Hope I could help you with these tips. If you would like to know more, sign up to my program.
Healthy regards, Georgina
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Photo by Adi Goldstein on Unsplash