Experience with dozens of athletes has helped us to draw up this list. Its objective? Prevent your end-of-year sports resolutions from going to waste before the end of January.
2022 is here and surely in your head you have several objectives to meet. Cycling, running, skateboarding, surfing… there are so many opportunities to have fun! But, be careful, also to mess it up. So to start the new season on the right foot, we will show you the 10 mistakes you should not make in the coming weeks.
1. Skip the warm-up
Heating is one of the most efficient tools to avoid injuries (public enemy number one of movement lovers), especially if you practice sports outdoors at this time of year when low temperatures preside over our hours of fun. Don't negotiate warming. Never. Never. Well, we think it is clear. Maximum rule: it is preferable to spend 10 minutes in warming up properly and preparing our muscles for the pounding than to spend that same time (a trifle, if you think about it) in lengthening the session.
Stretches better after training.
2. Excess workload
Our progression in any sport must be gradual. Step by Step; One-day flowers will not adorn your sporting career too much. If you come from a rest period (logical and normal after Christmas excesses) or start a new discipline, try not to increase the volume of work (or load, in the jargon of coaches) more than 10-15% of a week to week. This advice is applicable to all sports, without exception. It is essential to train progressively and not try to reach peak fitness before time. Patience and industry; It sounds like advice from a heavy father, but there is no other choice.
3. Train more than recommended
Your eagerness to start the year a titan is more than understandable. Many things rolled our minds the night of December 31st. Huge desire to improve in all aspects of life. But wanting to get stronger (read, fast, tough, or technical) can never play a trick on you. Overtraining syndrome is a threat that appears when we demand much more effort from the body than it can handle. Train to the maximum, with energy and motivation, but do not exceed the recommended limits (which are generally associated with the least common of the senses, you know). Our recommendation, whatever your level (beginner or Olympic champion) is that you consult a physical activity professional. Surrounding yourself with the best will make you better.
Giving your all is fine, but don't drown yourself in your own ambitions.
4. Not eating properly
If one of your purposes is to lose weight or / and gain health, do not fall into the classic error of eating little thinking that this will achieve your goal. The secret to losing weight is not to eat fewer calories, but to do it in a healthy way and at the right time. Three-quarters of the same as in the previous advice: consult a nutritionist to guide you on a personalized diet based on your workouts and physical characteristics. Coffee for all does not work in this area. You know, surrounding yourself with the… blah, blah, blah.
5 Setting goals that are too ambitious
Self-confidence is good and being motivated is essential to achieve challenges, but it is essential that these are affordable (the Mr. Wonderful mugs and the marketing mantras of sports brands are super cute but… a little please) and Short-term in a way. Try to set small goals that you can achieve in a near period and not too ambitious goals that demoralize you. In other words, go up the steps one at a time. When you look at the calendar and the date in red appears six months from now… you kind of take it more calmly, and then the risk of abandonment is high.
A strong core is essential for any sport.
6 Follow each other's advice
Listening to colleagues and friends who play the same sport as us is fine, but only to get more information; you should never assimilate these tips as dogma or a certain path to success. What may serve one athlete to achieve his goals may not work for another. What has been said (a thousand times if necessary), the best option is to be advised by a qualified and experienced coach. The brothers-in-law, for the games of mus (and sometimes not even that).
7. Subtract hours from sleep to train
Rest is an irreplaceable pillar in the preparation of any athlete. Sleeping well is part of the so-called ‘invisible training’, one that allows the body to assimilate the work done during training. Respect your hours of sleep with the same fidelity that you show towards your exercise table. If you don't, you will end up physically and mentally burned.
Roller training is a quick way to get through your aerobic workout.
8. Not having a correct technique
Sports gesture is called the mechanism by which our body performs the appropriate movements to achieve the required objective. Polishing your technique will not only lead to higher performance but will also prevent more than one injury. All athletes have a sporting gesture to improve: runners the running technique, swimmers arm stroke, bikers the position on the bike and pedaling, crossfitters the execution of each exercise, skaters the smallest detail that they let you iron tricks with efficiency and elegance ...
9. Demoralized by lack of results
Regularity and discipline are essential to achieve results. And these don't always appear around the corner. Many beginners want to see the fruits of their work in just a few days and are demoralized thinking that the sport is not for them. Aftermath of modern life. Tranquillity! In many cases, it takes at least three or four months to see the benefits of physical activity. Don't go down before your time. Resist companions!
The moment you dedicate to sports is yours: Let nothing and no one distract you.
10. Train mobile pending
Your time to exercise is the ideal time to disconnect from electronic devices (except the clock that monitors your workouts, if that is the case). Try to focus on what you are doing, on the sensations you are experiencing, on the process of execution. Enjoy the moment; the indulgent tiredness, the beating of the heart, the release of endorphins ... The mobile phone is a distraction that will only serve to not execute our training session correctly. Motivating music yes, but no mobile screen. Many use applications to train and that is fine, but if so, delete all the alerts that may bother you, mainly mail and WhatsApp. You are doing an exercise ... a message comes to you ... and goodbye I train. Let sport be your refuge, let no one invade it.
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