If it is already difficult to (re)take a sports routine and stick to it, not seeing results can quickly become discouraging. But when it comes to weight loss or muscle gain, tiny mistakes can completely undermine your ambition.
Insufficient protein intake, exercising every day thinking that your goal will be reached more quickly… Above all, do not be so hard on yourself: muscles do not develop overnight. “People expect very fast results, but it really takes a long time for the body to adapt”says Dr. Darren Player at MailOnline. And if the “visible” results aren’t coming fast enough for you, keep in mind all the benefits you’ve already brought to your body, heart and mind by exercising.
Indeed, practiced once or twice a week, physical exercise can already reduce the risk of heart disease or stroke. It also allows you to fight against the sedentary lifestyle that can be caused by seated work and which exposes you to various diseases, in particular diabetes, cancer or obesity.
But then, what are the good reflexes to have?
Stay well hydrated, eat enough but also space out the sessions and alternate between intense and moderate activity… In case of intense physical activity, take a break of 24 to 48 hours to allow your body to better recover. Because indeed, if it is recommended to the adult in good health to exercise at least five days a weekand ideally every day, physical exercise is not limited to sport: walking, daily domestic activities and certain hobbies can be part of it and help limit your sedentary lifestyle.
According to’WHOadults between the ages of 18 and 64″should devote at least 150 to 300 minutes per week to moderate-intensity endurance activity or engage in at least 75 to 150 minutes of vigorous-intensity endurance activity” and about “twice a week or more muscle building of moderate or higher intensity – which work the main muscle groups – these providing additional health benefits”.
But above all, don’t overwork yourself to reach your goals faster. Physical activity should not tire you too much either, at the risk of injuring yourself or in the worst case of weakening your heart health too much.
