5个偷偷摸摸的东西可能会破坏您的健身目标

无论您是一个崭露头角的健美运动员，训练运动或者，您只想增加几磅，您可能会在成功的道路上犯了一些错误。其中一些错误可能很容易识别（即，在糖果或酒精上始终如一地使用OD），而其他错误可能会在雷达下飞行几个月，然后才能意识到它们对进度的影响。

Here, three experts reveal the common mistakes you might not know you’re making — and how to fix them:

Chelsea Aguiar, a New York City-based personal trainer and founder ofAthaya Fitness，看到人们一次又一次地犯这个错误：基于另一个人的身体类型（例如，凯特·哈德森（Kate Hudson）的普拉提雕刻腹肌，米歇尔·奥巴马（Michelle Obama）的武器）追求健身目标。“Fitness is not cosmetic, it’s biological,” Aguiar says, and how your body responds to exercise depends on a whole host of variables outside of your control, including genetics, sex, age, how long you’ve been training, history of injury and type of muscle fibers. So, if you sweat away at the gym in the hopes of replicating someone else’s results, be prepared for disappointment. No matter how hard you try, you may never look like that celebrity, athlete or friend you admire.

Try this:Instead of settingaesthetic-based goals(e.g., build coconut shoulders), try setting performance-based ones (e.g., increase from 3 to 10 pullups). “You become focused on accomplishing a quantifiable goal instead of an abstract one,” Aguiar says.

Aguiar认为人们犯的另一个常见错误是认为他们需要长时间，高度变化的锻炼才能看到进步。取而代之的是，Aguiar希望看到人们进行少量特定的练习并进行得很好。毕竟，如果您以草率的表格奔跑，最新的疯狂HIIT电路将不会有任何好处。

Aguiar compares poor quality movement to writing code for a new website: “If you write in the wrong code over and over again, guess what your body is going to adapt as its new normal.” Ultimately, this poor quality of movement can lead to less-than-stellar results — or worse, injury.

Try this:Make the effort to familiarize yourself with the proper mechanics of your activity of choice. You can chat with a trainer or do your own detective work by studying videos, reading articles written by industry experts and/or recording yourself performing the movements. “If you can start to analyze movement, then you’ll be able to identify it in yourself when it just doesn’t feel right,” Aguiar says. And finally, try mobility-focused activities — like yoga, Pilates or Functional Range Conditioning — that teach body awareness.

When you’re chasing a fitness goal, it’s tempting to assume more is better. A first-time marathoner may think more miles are the key to a great race, while a prospective bodybuilder may cram as many lifting sessions into their week as possible. But sweat equity is only one ingredient in the pursuit of any fitness goal. To see progress, you need to give your body time to recover and adapt to the physical stress of exercise. “Stress is like a bank account in the body,” says Doug Kechijian, DPT, of弹性性能物理疗法在纽约。“每次您退出时，在某个时候，您都必须补充。”如果您对康复进行削弱，那么您的进度最终会停滞不前，甚至可能会滑落债务。

Try this:It’s perfectly normal to experience muscle soreness the first 24–48 hours following exercise (known as delayed-onset muscle soreness), especially if the activity is new or you’ve increased the stress of your workout (i.e., adding more weight to the bar, running faster or farther). However, if you’re still feeling DOMS three days after your workout, or you’re consistently struggling to make it through your workouts, take a few days off from your structured fitness routine.凯奇吉安说：“有时候，您可以为健身所做的最好的事情就是休息。”

Just as skimping on physical recovery can have a negative impact on your progress, so can skimping on recovery meals. According toKelly Pritchett, PhD, an assistant professor of nutrition and exercise science at Central Washington University and spokesperson for the Academy of Nutrition and Dietetics, there’s an optimal two-hour window for replacing glycogen (the storage form of carbohydrates) and jump-starting the recovery process post-workout. If you skip your recovery meal, you may delay glycogen production by 45–65%, Pritchett says. And since carbohydrates are the body’s primary source of energy, this delay may impair your ability to recover and repair damaged muscles, which can affect the quality of your future workouts and overall progress.

Try this:Pritchett说，旨在在锻炼后立即获得20-25克蛋白质和50-100克碳水化合物。锻炼后的绝佳选择包括8盎司的低脂巧克力牛奶或一份带有草莓和燕麦片的希腊酸奶。

---

READ MORE >3 REASONS RUNNERS NEED UPPER BODY TRAINING

---

如果您锻炼任何时间，那么您很有可能确定了一两个您真正喜欢或感到自在的活动。那太好了！毕竟，如果您喜欢做一项活动，那么您更有可能与之保持一致；看到进度的关键。但是，如果你onlydo that activity, you not only miss out on the unique benefits conferred by other activities, but you risk overuse injuries. Runners, for example, are notorious for shying away from other forms of exercise, even if that activity can help prevent injury and improve performance. According to Aguiar, runners often avoid strength training in particular, thinking the added muscle will just weigh them down and slow their pace. In reality, the opposite is true. “The more muscle you have, the stronger each step of your stride is going to be, the more efficiently you’ll be able to move and the less of an impact it’s going to be on your joints,” Aguiar explains.

Try this:如果您是跑步者，骑自行车的人或游泳者，请务必每周至少两天进行力量和稳定训练。Aguiar说，如果您是一个狂热的举重运动员，普拉提或瑜伽将很好地补充您的培训。