Spring beckons to the park. It seems that he put on sneakers, ran and the extra kilos disappeared by themselves … But not everything is so simple …
The most important misconceptions were formulated for you by our experts: MD, kinesitherapist Sergei Bubnovsky, PhD, neurologist Viktor Koss and nutritionist Lyudmila Denisenko.

1. “Run to the park on the side of the road”

Running along the roads, inhaling exhaust gases with your whole chest is generally harmful. During training, running increases metabolism and metabolism. And the body actively perceives everything good and bad from the air, working on the principle of a “vacuum cleaner”. And running on asphalt is doubly harmful. If you have inexpensive sneakers with good shock absorbers, running on hard asphalt, you can easily get an injury to your ankle, knee and hip joints, and even your lower back.

2. “Wow, how many calories I burned!”

Alas and ah, but most electronic devices (except for scales, and they are insidious, see point 5.) Shamelessly lie to you. As a rule, you burn fewer calories when pedaling a bike than the scoreboard tells you. After all, not only the work of the legs is important, but also the respiratory load, the angle of the seat. And how to make the load optimal, only an experienced coach can tell. And if you sluggishly pedaled for half an hour, but got tired and sweaty, you may just have increased sweating and problems with blood vessels. It wouldn’t hurt to go to the doctor.

3. “Come with me for the company, look how I lost weight!”

Wrong message. What works for your friend may not work so well for you. If you go to the fitness room with the company, ask the trainer to develop an individual training program for you, and do not repeat the movements after your girlfriend. For you, they may not be true at all.

4. “I won’t carry a bottle of water with me, then I’ll have a drink”

One of the main mistakes. Water is a must. Of course, no one says that you need to drink half a liter at a time, but at least one or two sips every 15-20 minutes of training should be done. Not only do we sweat, but during exercise, muscles and blood vessels need water much more.

5. “I’ve been going to the gym for two weeks now, but the weight hasn’t moved!”

Do not despair. By exercising or running in the park, you gradually build muscle mass and slowly but surely burn fat. Since this process goes in parallel, often the weight stands still. Now take centimeter and measure your waist and hips. Convinced?

6. “I will pump the press, make cubes”

TV commercials helpfully toss up various options for machines that will “sculpt you beautiful abs in literally a matter of times! Don’t believe. Of course, abdominal exercises will help strengthen the muscles of the middle girdle and even straighten your posture. But you won’t see “cubes” until you lose visceral and subcutaneous fat on your stomach. And to burn fat, you need both cardio and strength training. This will reduce the overall percentage of body fat in the body, including the abs.

7. “Have a pie, anyway tomorrow for training”

This is the biggest mistake – no matter what you do in the gym, but if you continue to lean on beer and chips in the evenings, then there will be no result. The food will have to change in any case. For starters, try eating more fish and less red meat. And add more milk protein to your diet – yogurts, cottage cheese (but not sweet), milkshakes with fruits and a spoonful of honey.

BY THE WAY

Most common running injuries

+ Tendenitis (damage, rupture) of the Achilles tendon. Slightly more than 10 percent of injuries are associated with it. And all because of bad shoes or too much load. Symptoms: Pain in the ankle, which is especially acute when climbing stairs.

+ Ankle sprain. Incorrect foot placement or an accidental crack in the path, due to which the foot turned inward. Symptoms: pain, swelling and bruising.

+ “Runner’s knee” or femoro-patellar arthrosis. May occur due to weak thigh muscles or overuse. Symptoms: pain when bending the knee, a crackling and clicking sensation in the knee.

TO THE POINT

The main causes of injury

You can get them in any sport

1. Bad workout.

“And so it will come down” – it will not work. Unheated muscles, not really stretched ligaments and immediately hit them – here you have tears, sprains …

2. The same approach to men and women.

“Muscles are all the same.” But no – it’s not for nothing that there are male and female fitness groups. Coaches will always take into account the load and your age before developing a training program. If you decide to do it yourself, then general advice “from the Internet” can play a cruel joke.

3. Poor lighting.

“I run around after work when no one sees me.” If you decide to run at dusk, you may not notice bumps.

4. Too tight, uncomfortable or completely different shoes.

“I’ll take a friend’s sample, then I’ll buy mine.” It is especially important to choose your running shoes carefully. Few people know that running shoes need to be bought half a size larger – when loaded, the feet swell slightly, blood rushes to them, they become sensitive. And shoes, which half an hour ago were in time, begin to mercilessly squeeze the feet.

5. Haste.

“Now I’ll work out quickly and go on to work” is one of the worst motivations and a common cause of injury. On simulators, you can tear muscles, twist your leg while running. And one more problem – we have the word “quickly”, as a rule, a synonym for “strongly”: too sharp twisting in a hurry can lead to breaking your back.

6. Self-confidence. “Oh, just think, it’s a big load, I didn’t lift that much either.” At a minimum, muscle spasm is guaranteed.

7. Vegetovascular dystonia, tendency to spasms.

You may not even suspect that you have weak blood vessels, and excessive stress can lead to thrombosis.

8. Overwork.

You can’t go to work tired. Or train for too long to the state of “I don’t know how I’ll crawl home …” When tired, stress hormones are produced – adrenaline and cortisol. And if in small quantities they are able to invigorate, then the more of them, the more destructive they act on the body.

9. Too early training after injury.

“The sooner I start, the sooner I’ll be back to normal.” Such perfectionism is often characteristic of athletes. But it also happens that mere mortals after stretching tend to start training faster. So you can only achieve that the muscles at the site of the injury become inelastic, a scar may form, which then will not allow you to move normally at all.