How to practice sports: 100 fitness tips

To stay in shape every day, you will need a lot of patience and self-confidence. Therefore, you should always remember these 100 tips that will help you understand that you are on the right path and go in for sports without jeopardizing your health.

Tips for running

1. Use the first five minutes of jogging to warm up.
2. Learn to breathe deeply to maximize the flow of oxygen.
3. If you are trying to run at a certain speed, use music to set the rhythm.
4. Run with someone who is faster than you to motivate yourself to better results.
5. When running along the hill, focus on its top, and not on your feet.
6. Increase the angle of the treadmill to burn more calories.
7. Change the route each time you run, so that your muscles do not get used to the same load.
8. Do not run every day, alternate jogging with power exercises.
9. Work on your form to avoid injury.
10. To avoid damage when increasing the distance, always run at most ten percent more than before.
11. If you run a long distance, in the second half you need to run faster than the first.
12. When you run on the street, you not only raise your spirits, but also use uneven territory to improve running technique.
13. Never miss the final stretch, it will prepare you for later lessons.

Cardiovascular advice

1. Always force yourself to practice five minutes longer than you wanted.
2. Try to burn more calories on an elliptical simulator.
3. Intervals are a term not only for running, they allow you to burn fat faster, improve your stamina and increase speed.
4. High-intensity interval training (HIIT) burns tons of calories in a short period of time.
5. Use different simulators during one lesson to engage different muscle groups and diversify your workout.
6. Combine cardio and strength to improve metabolism.

Power training

1. Do a little cardio training to prepare for the power.
2. Correct execution is more important than the number of repetitions.
3. To see results as soon as possible, conduct at least three strength training sessions per week.
4. Save time and burn more calories by doing "super-approaches" - working on opposite muscle groups and quickly moving from one exercise to another.
5. Do not deal only with conventional dumbbells, study the available equipment and diversify the process.
6. Exercises with body weight allow you to burn more calories than regular exercises with dumbbells.
7. Make your workouts more effective by adding instability: do it by standing on one leg or on a special ball.
8. Multi-purpose training! Do not waste your time simply working on one group of muscles, if you can involve the other in parallel.
9. Change the speed of exercise, so that your muscles do not get used to the same speed.
10. Have at hand two or three different sizes of dumbbells for different muscle groups.
11. Add more weight as you progress. Your muscles should strain and get tired.
12. Do not forget about the balance: always give the same amount of attention to different muscle groups.
13. Treadmills are not just for running: reducing speed to a minimum, you can perform weight training on them.
14. Do not forget to rest!

Yoga

1. Yoga should never cause pain.
2. The main object of your attention should be deep and uniform breaths and exhalations.
3. Your soft, concentrated look is also important: it will relax and help you cope with difficult poses.
4. When performing standing poses, do not forget to relax your toes.
5. You can borrow a rug in the first lesson, however you need to buy your own first.
6. Take a towel with you to wipe the sweat.
7. Always wear special pants to absorb more sweat.
8. There is nothing shameful in saying that the instructor's actions cause you pain or discomfort.
9. Do push-ups of Chaturanga to work on your triceps.
10. Choose faster types of yoga to burn more calories.

Gym

1. In order not to get sick, wipe the simulators and shells before using them.
2. Do not believe built-in simulators, use your own equipment to calculate heart rate, calories and other indicators.
3. Since the descriptions of group activities are not always clear, review the first lesson before joining.
4. Try different instructors to find the one that best motivates you.
5. If possible, make an appointment in advance to save time later.
6. Come to the classes at least five minutes before the start to choose a place, talk with the instructor and prepare for the exercises.
7. Regardless of whether you are a beginner or an experienced gym attendant, remember: everyone can benefit from working with a professional instructor.
8. Learn to tie your shoelaces carefully so that they do not get loose during class.
9. If possible, wear your sports clothes under the usual one all day long.

Food

1. If you are at home, you can exercise on an empty stomach in the morning, but only if it is not a long session of exercises.
2. Studies show that a little caffeine can positively affect your stamina, strength and speed.
3. Eat an hour or two before training.
4. It is very important to supply the body with liquid before exercise.
5. To prevent cramps, try not to drink water with a volley, do it in small sips.
6. Sugar sports drinks are optional if you do not exercise with a high intensity for more than an hour.
7. To renew the energy reserve, eat a 150-calorie dish with a combination of carbohydrates and proteins in a 4 to 1 ratio for half an hour after a workout.
8. Chocolate milk is the perfect choice after a workout.

Equipment

1. Buy athletic shoes at the end of the day, when your feet reach their largest size.
2. You do not need to wear running shoes, they should be perfect from the first moment.
3. Record the date of purchase of shoes, then carefully monitor their mileage.
4. Choose equipment based on quality and necessity, and not on appearance.
5. Try sports clothes and equipment before buying them.
6. Moisture-resistant clothing is an indispensable element in combating sweat.
7. Never wear two sports bra, find a company that can offer you a model for your size.
8. Wash the sports bra by hand on days off from the sport.
9. Buy several items at once, which you liked to replace them as soon as they wear out.
10. Check your gear periodically for safety and efficiency.
11. Spend an expensive mat, it's worth it.

Exercise and weight loss

1. You can not get rid of fat at a certain point in the body, you need to work on the whole body.
2. Go in for sports in the morning, this is the best time.
3. If you want to lose weight, do hourly cardio workout five days a week.
4. It is proved that interval training allows faster burning of fat and improves metabolism.
5. When working on muscle mass burns more calories than when getting rid of fat.
6. No time? You can burn 400 calories in 20 minutes of exercise with dumbbells.
7. Look for ways to implement workouts on your work day.
8. Can not allocate time for one-on-one workout? Divide it into several parts and do it during the day.
9. The fact that you have worked properly on yourself does not mean that you can eat ice cream. Eat right!

Motivation

1. Prepare in advance, in the evening.
2. On Sunday evening, schedule your workouts for the upcoming week.
3. Start a sports magazine and write down all your workouts to track progress.
4. Make a motivational jar full of pre-written notes to motivate yourself to practice from the morning.
5. Pay for the gym in advance.
6. Get your own music, books, TV shows and movies that will be available to you only during training.
7. Describe your sports life in social networks.
8. Write motivational quotes on stickers and paste them everywhere.
9. Leave sports equipment around the house to remind you of training.
10. Sign up for the competition. So you will have to follow the schedule to prepare.
11. Do not like competitions? Then find a deep personal goal that could motivate you.
12. Keep track of the results of your workouts with a fitness tracker.
13. Put the dollar in the piggy bank every time you train, to pamper yourself at the end of the month with a healthy surprise.

Restoration and prevention of damage

1. Do not stretch before cardio, it's best done after.
2. If you do not have time, you can do stretching after training in the shower.
3. Strength is a pain in the muscles that you begin to feel a day or two after your workout. It is possible to distinguish it from trauma due to the fact that it is symmetrical.
4. Massage your own muscles.
5. Find out in which cases of damage use heat, and in what - cold.
6. To avoid common injuries from running, develop buttocks, shins and press.
7. To avoid injury to the lower leg, raise the incline of the treadmill by one or two percent.
8. To avoid plantar fasciitis, stretch your legs while sitting.
9. Remember the importance of rest!