5 things that kill your results in sports

Eat, train, rest - this is the golden rule of good results in sport and fitness. But there are other important things, which they say is not too often. We will list the five factors that can slow down your progress, if not stop it.

1. Alcohol

This is especially important for those who are going to build muscle and increase strength gains. Your muscles to grow, we need a favorable hormonal environment in response to exercise and protein intake. In particular, high levels of testosteroneEffect of testosterone on muscle mass and muscle protein synthesis and growth hormoneGrowth hormone acutely stimulates skeletal muscle but not whole-body protein synthesis in humans and low - cortisolAcute response of human muscle protein to catabolic hormones.

Consumption of 0.8 g ethanol per 1 kg of body weight before bedtime (Approximately 200 g of vodka or 1.5 liters of beer for a 80 kg man) reduceEffect of alcohol on sleep and nighttime plasma growth hormone and cortisol concentrations the level of growth hormone in the blood plasma by 70-75%.

It turns out that first you train to induce a metabolic response, and then they themselves are killing it.

Also alcohol after exercise reducesThe combined effect of alcohol and physical exercise on serum testosterone, luteinizing hormone, and cortisol in males testosterone levels. If the drink of 1.5 g ethanol per 1 kg of body weight (about 350 g of vodka for male weighing 80 kg), the amount of hormoneThe pulsatile secretion of gonadotropins and growth hormone, and the biological activity of luteinizing hormone in men acutely intoxicated with ethanol decreased by almost a quarter.

In addition, alcohol interferes with the body to restore power rates. For example, if you drink 200-250 g of vodka or 1.5-2 liters of beer after strength training, even after 36 hours, your strength will be lessAlcohol, Athletic Performance and RecoveryThan if you exclude alcohol.

It should be noted that all of the studies relating to the rather large amounts of alcohol. The impact on hormone levels and recovery of the body a glass of beer or wine, is difficult to predict.

What to do

eliminate Alcoholic beverages, especially after exercise and before bedtime. If this is not possible, reduce their number to a portion of 340 ml of beer, wine of 140 ml or 40 ml of distilled spirits.

2. psychological stress

Stress used to be perceived as something very negative. In fact it is a normal reaction to the trials and difficulties and live a full life without any stress it is impossible. Problems begin when it becomes chronic, or too strong, so that man could cope with it.

Training - is also a stress, and, if they are imposed on psychological stress, the body's reserves are exhausted. Your physical abilities and energy will be reducedEffects of acute psychological stress on athletic performance in elite male swimmers, During intense exercise and burning pain in the muscles will be faster.

After training myalgia It will be stronger, and you will needChronic Psychological Stress Impairs Recovery of Muscular Function and Somatic Sensations Over a 96-Hour Period twice as much time to recover fully.

What to do

While psychological stress in daily life has not passed, reduce the intensity of your workouts and do not try to buy the records. Try to manage their condition through meditation, music, companionship, reading books.

3. Inability to prioritize

Regardless of the level of motivation, Your central nervous system (CNS) can only sustain a certain level of load, after which limits the ability to work effectively.

The nuance is that you do not feel tired when the central nervous system.

Everything seems to be the same: you're struggling, you find it hard, but the muscles do not tighten so much that you could take a good weight or jump high enough. That's because some muscle fibers are no longer receives electrical impulses.

To such fatigue manifested itself, not necessarily to work with maximum weights. Submaximal load also do wellA comparison of central aspects of fatigue in submaximal and maximal voluntary contractions with this task.

You may get tired, and of exercise with light weights when doing their muscles to failure, and even pre-cardio. After 3-7 km run ability thigh muscles to reduce decreasesAcute effects of aerobic exercise performed with different volumes on strength performance and neuromuscular parameters an average of 6-14%, and the training volume (the sum of operating weights, sets and reps) - by 14-22%.

But most of all tire CNS basic polyarticular exercises use multiple muscle groups: deadlift, Squat with a barbell on his back and chest, bench press, lunges with weight and others.

Fatigue accumulated in the process of training, so that in the end you can do is not so much as in the beginning.

This is especially important if you are going to go to your odnopovtorny maximum (1RM). You can not take the weight, which can in fact, if before wearied CNS other exercises.

What to do

Try to avoid a decrease in performance in the following ways:

• All the main elements of their training - technically complex movements, severe polyarticular exercises - follow the first.
• If you decide to go to your 1RM in some exercise, do it immediately after workoutAnd not after five other exercises, even if they are all on different muscle groups.
• Do not perform many aerobic exercise to strength training. If you want a good warm up, ran up to 5 minutes in a calm pace, follow the joint exercises and ride a massage roller.
• If you train all muscle groups, periodically reverse the exercise. For example, in one study day start from the upper body, the other - the bottom. Otherwise you will train every time some tired muscle group and it will lose in the development.

4. Uniformity in training

Specialization is important for professional athletes. They train the qualities necessary to perform their discipline, and the more time is devoted to it, the better are the results.

But even within the same sport exercises can be varied. Take, for example, heavy athletics. Athletes hone technique competitive movements: the push and jerk, but parallel to develop muscle strength by using presses, rods and squat, Arrange jump training on the development of explosive leg strength, working on flexibility. If a set of exercises includes only jerk and jolt, progress is much lower: even with good technique you do not throw up more than allow the muscle strength and mobility of the joints.

This applies to virtually any sport. Runners - even marathon runners - suit strength training with weights, boxers and other fighters perform many kardiosessii rope or on a treadmill.

Our bodies are not made for specialization.

We can perform a variety of tasks: good run, Jump, swim, to bend in different directions, lift heavy weight and drag them. If you pay all the time to the development of quality and do not touch the other, progress can be slowed down.

In addition, the monotony kills motivation. This banal "tired" when you're sick of the same movements and do not want to go into the hall.

What to do

Periodically makes a variety of exercise: try other exercises - they help to pump the muscle fibers that normally would not be used. Work on the mobility of the joints, muscles tense bark - press and erectors, perform exercises on balance, for example with a weight in one hand or in conditions of instability.

Add and other activities. For example, if you are doing weight training, some days start a cardio. Especially useful swimming: it will help to relieve the spine and at the same time to train endurance.

5. Inability to control your thoughts

In training the body works, but the idea is also of paramount importance. If during the approach you're thinking about problems at work or in a relationship, the results will be much more modest.

right thoughtsMay increase your progress. scientists have found outEffects of Dynamic and Static Imagery on Vividness of Imagery, Skiing Performance, and ConfidenceThat, if present in detail the movement before it is executed, you can improve your performance.

Imagining you activateMotor Imagery various unconscious processes involved in the training of motor skills. Repeated activation of motor networks required for certain movements, improves the transmission pulses between the neurons of the network and has the same positive effects as physical training motor skills.

But if you think about which muscles need to stretch, run-time traffic, and not in front of him, it reduces your productivity.

In the process, you need to focus on the external challenges: to raise the bar, push off your feet off the floor, to reach out to those trees.

External concentration increases the rate ofExperience level influences the effect of attentional focus on sprint performance, strengthAttentional focusing instructions influence force production and muscular activity during isokinetic elbow flexions, The Effects of Attentional Focusing Instructions on Force Production During the Isometric Midthigh Pull and power enduranceInstructions to adopt an external focus enhance muscular endurance, promotesThinking about your running movement makes you less efficient: attentional focus effects on running economy and kinematics running economy and helpsAttentional focus and motor learning: A review of 15 years learn faster movement.

What to do

• Coming to the gym, leave thinking about their problems and concerns behind the doors of the hall.
• Before performing complex movements present in detail how you will act. This mental practice is easy to carry while resting between sets. Yes, it's not as fun as chatting with friends, but is much more useful.
• During exercises concentrate on the external challenges: to raise the bar over your head, push your feet off the floor, between the shoulder blades squeeze imaginary orange. This will help to fulfill almost any movement.