To achieve better results, incorporate more challenging ab exercises or add resistance to your standard moves. For example, do a reverse crunch on a decline bench or hold a dumbbell across your chest during a basic crunch. Also, consider wearing Workout Booty Shorts for improved comfort.
First, doing too much too quickly will increase your injury risk – and dent your confidence. Try not to exceed the 10 percent rule, which means increase the duration by no more than 10 percent each week. Boost the intensity (by going taster, for example), don’t do it on a day when you’ve upped your duration.
The calf is one of the toughest areas to develop. To get visible definition, pay attention to your main calf muscles: the soleus and the gastrocnemius. To hit the soleus, you must be seated; for the gastrocnemius, you should be standing. Do these two moves (perform 2 to 3 sets of 5 reps each) 2 or 3 times a week and you can kiss those scrawny calves goodbye.
The workout – Stand on a step with your heels hanging off the edge. Rise onto toesthen lower heels to just below step level; repeat.
Muscle fatigue that lasts longer can mean that the individual’s body has been over-stretched, which means that muscles and energy stores are not recovering effectively. Chronic fatigue after intensive training suggests that you are probably in a situation of overtraining.
Intensive training can compromise the body’s immune system, which can no longer recover adequately. Research shows that over 90 minutes of high intensity training can make athletes susceptible to illness up to 72 hours after session one.
Overtraining also influences hormonal secretions. Athletes may suffer from increased secretion of cortisol and adrenaline (known as stress hormones) that can increase blood pressure, cholesterol, and also weaken blood pressure levels. immune system.
Overtraining can suppress your appetite by increasing the secretion of two hormones: adrenaline and norepinephrine. With insufficient caloric intake, this reduces the body’s ability to recover and this intensifies the symptoms of overtraining.
Constantly seeking these limits leads to increased levels of cortisol. High levels of cortisol and other hormones can affect our sleep patterns. Cortisol also has an influence on the mechanisms of sleep, so if cortisol is too high at bedtime, it will probably prevent you from having a sleep pattern. quality sleep.
The best way to prevent overtraining, but also to prevent injuries, is to maintain adequate caloric intake, wear Workout Booty Shorts and get enough rest. There are also some dietary supplements like glutamine that will help you fight this condition.
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