WOMEN AND FITNESS: 6 TIPS FOR A HARMONIOUS BODY

Like every spring, the pleasant temperatures and the return of the heat pushes us to spend more and more time in the open air, at the same time, for many women, concern for their physical form returns. The effect is that many run for cover, sometimes "improvising", focusing on do-it-yourself intensive training, often very heavy. It is not said, however, that this is the best strategy to ensure a harmonious body, indeed.

In fact, it happens that, convinced of doing good to our body, we follow a diet, we do physical activity with a certain frequency, but without obtaining the desired results. In fact, taking care of your body's health with sport is not so simple, so much so that we can run into multiple mistakes: from the choice of the discipline to the workload to which we submit ourselves. We have therefore tried to identify some of the most common mistakes 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 stay fit, to lose a few extra pounds and, more and more frequently, to have fun, but often in good faith, they risk making some mistakes that could pay dearly in terms of health and injuries.

According to experts, the most common errors are:

• no heating
• incorrect stretching
• errors in setting goals
• excess of abdominal exercises
• incorrect balancing of activities
• lack of consistency.

Let's see then, specifically, how we should behave in the gym or at home when we decide to dedicate ourselves to the sport.

WOMEN AND FITNESS: 6 TRAINING TIPS FOR A HARMONIOUS BODY

NEVER MISS HEATING AND STRETCHING

The approach of "via the tooth, away from the pain" will not help you in the gym: in fact, one of the most common mistakes is not to reserve enough time for heating before starting the actual training. As we have already said about the good rules for training at home, this practice is instead very important, because of it allows the body to "get in temperature".

Stretching is equally important and often overlooked. Many think it is good immediately after or instead of heating: on the contrary, personal trainers point out that this exposes us to a greater risk of accidents.

Let us, therefore, remember not to neglect these two fundamental phases of training, which predispose the muscles to correct strengthening.

FOR EACH GOAL ITS EXERCISE

It's easy to get caught up in the excitement and choose to train with the Foam Roller simply because it represents one of the 2017 home fitness trends, but experts preach calm: before starting any workout you need to set your own goals that they are, naturally, 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 quantities of oxygen, helping the muscles and encouraging the consumption of calories. Those who instead want to tone their body at 360 ° with a complete workout in time to music can choose the body pump: a discipline born in the early nineties and now very much in vogue that involves bending, bending, stretching and exercising with small dumbbells and kettlebells. Fitness pumps and body pumps are particularly suitable for women who aspire to have a harmonious body.

In general, consult an expert who can evaluate our case and set realistic and achievable goals together is not only a good health standard but will also have a positive impact on motivation. Nothing is more gratifying than to struggle to reach a goal and see it realized on our own body.

AEROBIC EXERCISES ALONE ARE NOT ENOUGH

One mistake that many women make is focusing only on aerobic exercises, leaving out the anaerobic aspect and toning. It is true that spending too many hours on the treadmill or up and down the steps certainly favors the consumption of fat, however the excess causes our body to prepare itself for an "emergency" situation 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, one feels very tired, but the body will no longer be harmonious and tonic.

To achieve the desired results, therefore, we need to supplement 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, kettlebells, and other tools at the suggestion of a personal trainer.

Many women think that strength training makes them particularly masculine, but it is a false myth: following a balanced program and studying individual needs will not transform our body: it will not be some exercise with weights, barbells, and kettlebells commensurate with one's own physical to "distort" female physicality.

DON'T OVERDO YOUR ABS

Aspiring for a flat stomach, many women who approach fitness starts with a long series of abdominal exercises, but this is also a trap: the result, in fact, is a prominent abdomen and possible back and posture damage. For a toned tummy, it is enough to engage in the abdominals like the other muscles: two or three times a week, with a couple of series done carefully and slowly.

The time taken from abdominal repetitions should be used to do some basic exercises, often ignored. To get the harmonious body we must not underestimate any part of our body, so here is that you stretch, squat and flexions take on relevance; giving up, we risk reducing the impact of physical activity on the body.

The push-ups, in particular, represent 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 properly performed, do well. 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 endorphins, and we can't wait to get back to the gym, because that's where we feel closer to our goal. Nothing could be more wrong: in fact here is another of the typical mistakes that women make when they approach fitness, running the risk of straining the muscle by exposing us to microtrauma and other harmful injuries.

The rest, in fact, it is important as much as the workout: the experts, in particular, recommend to allow a determined muscle fascia a break of least 48 hours between one session and the next.

To maximize the effectiveness of training, we should always pay attention to the breath. It is not, in fact, a prerogative of yoga or other meditative activities, but a good "practice" that helps us find our rhythm for every gesture and get the most out of our physical activity.

Finally, one last mistake in which it is easy to fall is the excess of enthusiasm. The key to achieving the desired results thanks to sporting activity and fitness is constancy: the ideal would be to find soon a balance that allows reconciling family, work, commitments, and training. The goal is that this is sustainable in the long term and not just in the first month. The moral of "who goes slow, goes healthy and goes far" could not be more fitting in this case.

WOMEN AND FITNESS: IF I TRAIN BADLY, WHAT RISK?

We have seen how many errors, small and large, we can incur by planning our training, enrolling in the gym or buying all the useful tools to give us home fitness. What, however, are the possible consequences that women can suffer if they do not follow the advice of personal trainers and Fitness Experts?

Bad training has the first effect on the failure to achieve the goal we set ourselves. Notwithstanding that moving, even if little or not completely effective, is better than a sedentary lifestyle; if we want to make our body more harmonious, tonic or thin and we do not expect these rules, we will probably not see the change we want.

Furthermore, if we do not realize the mistakes we make, the training will soon become a source of stress and frustrating with the sole result of making us give up our program and abandon physical activity.

The most serious risk is to hurt us. In fact, a wrong load, the excessive intensity of the workouts, a concentrated an effort on some limbs or muscles increases the chances of getting micro-traumas, fractures or other injuries, a risk that unfortunately, we must take into account if we habitually practice physical activity. To protect ourselves and to make any consequences less annoying, we can use an insurance policy. Physiotherapy, for example, that proposed by UniSalute, provides for coverage in the event of accidents, with the possibility of choosing one's own center of trust from among those affiliated. In addition, it guarantees a discount if small domestic accidents occur. Following the precautions to have a harmonious body and protecting ourselves with a policy, we have at our disposal many of the tools that every woman would like to have available to get the most benefit from fitness.

Do you have any other advice? Leave a comment, we'll talk about it again.