8 fitness rules you should know

If you're into fitness or weight training, you can succeed faster if you incorporate workout tips from experienced athletes into your training program. Below we have compiled 8 important workout tips to help you achieve your desired training goals.

1. do not compete with others

An important criterion for your personal success is the fact that you should not compete with other fellow athletes. Beginners in particular want to measure their performance level with other athletes and then try to go beyond their physical limits because they want to achieve more squats than the athlete opposite. This uncontrolled pursuit of better performance can cause injury as well as what is known as overtraining. Both are negative for your training success and put you behind rather than at the top. If you want to achieve the best possible training success, you must always listen to your body and train according to your rhythm. Every athlete has his or her individual performance level, so it makes absolutely no sense for you to adapt to a level that is not adapted to your physical performance limit. This competition with other athletes cramps your muscles and takes away your concentration for the technique and the correct movement of the exercise. These components are exactly the criteria that determine your success.

2. never forget your warm-up and your cool-down

Experienced athletes know very well that they need effective warm-up and warm-down training before and after training sessions. The so-called stretching is a popular warm-up program, as it both provides good blood circulation to the muscles and thus reduces the risk of injury. However, warm-down or cool-down should also be incorporated into workouts, as muscles often contract during exercise intervals. An effective stretching after the training phase helps for the stretching of the muscles and prevents injuries.

3. never forget your post-workout meal

In the past, it was thought that a meal right after a workout could be detrimental to training success. Today, however, it is known that a meal directly after the workout is particularly important. This so-called post-workout meal can replenish the carbohydrate depots and also provide the necessary regeneration of the muscles through the intake of protein. Ideally, a post-workout meal is taken within 15 minutes after the end of the training phase. Perfect for this is a protein shake with a banana, since sufficient protein and carbohydrates can replenish the lehren energy depots.

4. drink a lot of water

High water loss during exercise can cause performance levels to drop significantly. Although the sweating of the body serves to cool down the increased temperature, it can also lead to many important minerals and salts being lost through sweat. It is therefore especially important for athletes to drink water regularly. Therefore, make sure that you drink enough water even before training and make up for your fluid loss after training by taking plenty of water or other isotonic sports drinks.

5. never train with the same weight after a break

If you have interrupted your workout, you should be aware that you cannot resume your new training routine with the same weight or exercise with which you interrupted the workout. The body needs a new warm-up period after a break and has to get used to the previous exercise routine or the new weight. Start slowly with a lighter weight and get your body used to the new load.

6. regeneration days are important

If you train hard, it is important that you regularly integrate so-called regeneration days into your training program. Muscles grow because small tears appear in the musculature, which grow back together after a certain time. For this renewal of the musculature it needs sufficient rest phases for the muscle groups, in which the muscle tears developed. If you continue to train without interruption, you risk injuries in tendons, joints and muscles. It is therefore important that you never train the same muscles several days in a row, so that the strained muscle groups of the previous day can regenerate.

7. your abs are created in the kitchen

Many strength athletes train hard, but still don't see success in muscle building or definition. Especially for the beginner it is important to see results as soon as possible. Even if the training program is changed individually, success remains elusive! Why? Bigger muscles are not only created by an intense workout, but also by a healthy diet that specifically consists of all important macronutrients. What good is the best workout if you drink your beer and devour your pizza afterwards. Muscles can only grow if they are supplied with sufficient energy and the right nutrients. An individually tailored nutrition program in combination with a suitable workout will ultimately bring you the success you desire.

8. change your training routine regularly

Many beginners are happy when they achieve quick success with a certain training program. But stagnation is not long in coming. You train and train and see no more success. The result is frustration and often the abandonment of the workout. Experienced athletes know that they have to change their training program regularly. Muscles need new stimuli for their growth and monotony and monotony lead to stagnation of the growth process. To help prevent this stagnation, incorporate new exercises into your workout every four weeks. Use different angles and positions when performing the individual exercises and you will quickly notice that these new stimuli can significantly improve your training success.