Sport and a weight loss diet are natural fat burners. This is indicated by all the studies and the results of people who have started to fight their excess weight. However, when taking up any sport, one must first prepare for it. This is very important, as sport is not only fun, but also a risk of injury. So … how do you prepare for sport?
Why get up from your desk?
Quite a few of us spend most of our time at work in one position. Also, when we work remotely from home, in many cases our work duties force us to be in front of a monitor. This means that, on average, we sit for 8 hours a day, mainly at the computer, concentrating on our tasks. This position has a disastrous effect on health, as sitting for long hours combined with a lack of movement contributes to the development of many diseases and conditions, such as varicose veins, haemorrhoids, type 2 diabetes and, of course, obesity.
It has already been proven many years ago that systematic participation in sport has a beneficial effect not only on appearance and well-being, but also on performance at work. This applies to people with a predominantly sedentary or standing lifestyle as well as those who are moderately active. Regular exercise oxygenates the whole body and thus supports the work of the muscles and, above all, the brain, which works much more efficiently after physical exertion.
Sport is undoubtedly an effective fat burner, but it is not the only one. Systematic sport has a beneficial effect on the entire body. Movement regulates metabolism, lowers blood pressure and the risk of cardiovascular disease, and supports the skeletal and muscular systems. Sport also has a great effect on the psyche, as exercise gives satisfaction and boosts self-esteem. Among other things, serotonin, commonly known as the happiness hormone, is produced in the body during exercise. It has a huge impact on our mood, appetite, healthy sleep or even the digestive tract and blood vessels. If we don’t do any sport, our serotonin levels tend to be too low, and this makes us irritable, annoyed and sometimes even angry for no particular reason. It is also worth bearing in mind that regular sport can become an interesting hobby.
Preparations …
Preparing for training is fundamental in the sport of strength. The right training plan is the key to success. Without it, the desired results are hard to come by. They will be replaced by resignation and doubt, which will effectively end the adventure with the sport.
In any sport, proper mental preparation is very important. Physical activity should be fun and inspire enthusiasm. If you don’t feel up to it on a given day and a visit to the gym would be a nightmare, it is worth choosing another activity such as cycling or a short walk will also have a positive effect on your body and mood. Initially, it is a good idea to set yourself small, not too demanding goals. Once you have reached the first one, each successive one will come much more easily, until you have achieved what seemed impossible at the beginning.
Every sport and every workout, requires proper preparation. It is worth remembering this, as without it we can only damage our fitness, risking numerous muscle strains, joint strains or even bone fractures. Lack of preparation before a workout mistakes many people, especially beginners. To prepare for a fitness workout, we must always remember a few rules.
Principles of adequate preparation
Playing sport is like running a weight-loss diet; to run it properly, it is worth preparing properly by following the rules below.
- Mental preparation
In any sport, proper mental preparation is very important. Physical activity should be fun and inspire enthusiasm. If you don’t feel up to it on a given day and a visit to the gym would be a nightmare, it is worth choosing a different activity – a bike or a short walk will also have a positive effect on your body and mood. Initially, it is a good idea to set yourself small, not too demanding goals. Once you’ve reached the first one, each successive one will come much more easily, until you’ve achieved what seemed impossible at the beginning.
- Appropriate attire
Contrary to what you might think, training at the gym is one of the cheaper sports. If the pass is already paid for, further costs are no longer necessary. When it comes to clothing, firstly it should be comfortable and not restrict your movements. A classic cotton T-shirt and relaxed shorts or tracksuit bottoms are enough for a good workout. Of course, it is also possible to invest in special clothing with specific parameters, but this costs considerably more. Appropriate footwear is very important. Choose shoes with a flat sole and no additional cushioning, so that the foot does as much work as possible in stabilising the body during exercise.
- The right place
Whether you want to embark on a comprehensive workout to improve your fitness, sculpt your figure or simply have fun, it is worth designating a specific space at home for exercise. Its surface area should allow freedom of movement and be adapted to the activities undertaken. You will need a different space if you plan to do weight training, a different space if you want to dance, and a different space if you want to do Pilates or yoga. So analyse the space of your flat or house from this angle and consider where you will be able to lay out an exercise mat without any obstacles, or set up equipment such as an exercise bench or stationary bike. If necessary, remove household appliances and furniture from the surroundings that might interfere with this.
- Action plan
Sport is necessary and it’s good to get moving, but if you decide to increase your exercise after a long period of no exercise, prepare yourself properly first. If you want to start exercising at home, it is a good idea to choose the type of training according to your time and fitness capabilities. In order for any physical activity to have the effect you desire, it should be systematic. When deciding to exercise at home, for example, choose specific days on which to devote sufficient time to training. During the warm-up and training, be sure to stay well hydrated, as the body sweats during exercise and loses a lot of water. Have a cup of coffee (e.g. CLASSIC) before a more intensive workout.
- Warm-up
It is also important to prepare properly for each workout. An extremely important part of any physical activity is the whole-body warm-up that precedes it, consisting of brief and moderate muscle work. The purpose of the warm-up is to gradually prepare the body for exercise by, among other things: stimulating the circulatory, nervous and respiratory systems, preparing the musculoskeletal system for work, and initiating thermoregulatory processes. It is followed by a specialised warm-up, which is designed to additionally warm up the muscle parts, joints and ligaments that will be mainly involved in work during training, e.g. performing an exercise without additional load.
- Working in series
Each training plan consists of exercises, series and repetitions. During training, you must strictly adhere to the specific parameters found in the plan. In this way, the variable in training becomes the load, which directly informs progression. It is worth keeping a training diary, as this makes it easy to analyse your training, determine the right load and note down observations that can help you reach your goal and, if you work with a coach, make it easier to prepare further plans. Taking a few minutes to analyse a previous plan can be crucial to the effectiveness of a future plan.
Sport has many benefits and can be our natural fat burner. In addition, supported by diet and slimming patches, it can help us fight excess weight and the unwanted “big belly”. However, before we start practising any sport, we first need to prepare for it properly. Therefore, the above principles should be known and put into practice by everyone who is thinking about a conscious approach to sport.
