Physical educator Gabriela Bahia, from Vem pra Crew, explains how everything depends on the perception of our body
You go to the gym, but you feel that the workout is far from what you would like. Don’t worry, we understand this can be quite frustrating. But the truth is, there are no problems with “bad” workouts. On the contrary, they are still good for your health.
WHAT CHARACTERIZES A GOOD TRAINING?
For the physical educator and fitness influencer Gabriela Bahia from Come to Crew it all starts with a personal perception of training: what she calls PSE, or subjective perception of effort.
“We always have to look for a slightly high RPE – you will feel out of breath, which generated an effort in that workout,” he explains. “When you finish your workout and you feel like you have managed to reach those higher PSE levels, it’s a good workout.”
In other words, you can’t judge a workout just by the number of sets or reps you’ve done of an exercise. You also need to understand the quality you have trained with.
“When you train, you have to bring awareness to the muscle you are working on, you have to make an effort, pay attention to the muscles in motion … All this will increase your PSE and the more we will be able to bring this perception to higher levels and better results we have for body and mind, “he continues.
COMMON MISTAKES DURING TRAINING
One thing is certain: whether it’s a long or short, super intense or lighter workout, everyone can see themselves working out. And herein lies the first big problem when it comes to training: don’t work on your presence when doing the exercises.
“Training is like any job you are about to do,” Gabriela explains. “If you are reading a book without paying attention, you will not understand anything of that book. It is very important, when you train, to be, in fact, present, to pay attention to the muscle, to observe the abdomen, to bring awareness to your body, so that you can get results.”
The second big mistake, according to the professional, is not paying attention to rest and, even more, not eating well. Here, he points out that it is not mandatory to eat before training, but to think about food in a macro way: after all, a healthy body does not live only pre-workout.
“Training will shape your body, but you will have energy to train from something, which is food. We have to think about a macro diet: how will my meals throughout the day help me have more energy at training time? good to have energy to train, otherwise you will not get energy anywhere and you will train effortlessly, and effortlessly, there is no body adaptation or results, “he explains.
Sleep care is also part of the quest for a good workout. This is because sleep will modulate your hormones, as well as provide energy for your day. Sleep hygiene before going to bed, according to the educator, is very important for a good night’s sleep.
AFTER ALL, IS THERE A BAD WORKOUT?
On the contrary. Everyone knows their limits and when it is possible to test themselves or when it is necessary to take it easy. Each person has their own muscle strength and shape and training must adapt to these personal aspects.
The PES of a person who has been training for many years, for example, will be completely different from the PES of someone who is just starting out, however good results can be achieved in both cases.
“Within that person’s limit capacity, we will work to have good benefits,” he explains. “We just need to know the correct stimulus so that it generates adaptations to have results. Every workout brings benefits, but the person must have this perception to generate effort within the workout.”
In addition to this, it is also important to review some concepts we have about what “good training” is. Contrary to popular belief, a good workout doesn’t necessarily mean a long workout – see HIIT, a super popular mode of high-intensity short-time training.
This, among other things, is a great option when the schedule is tight, as it increases the heart rate by offering short breaks and compact practice, that is, with them you can optimize the time and still have good results.
“It is very important to have self-responsibility,” explains Gabi. “When you are going to do a workout, it is important to understand if he is not challenging you or if you are failing to do your best. And then, we have to analyze if it is the person or the training, but it is an analysis that we can all do it. “.
For her, the discouragement of physical practice is closely connected with the idea that we will always have a strong motivation to train – when, in reality, it all depends on the discipline and our commitment to physical practice.
“If the workout is good for you, the way to not get discouraged is to have the discipline to do that workout every day,” he says. “I say that every day is better than 1%. Not every day we are going very well, but a little bit that you train and try to give 1% better, you are already guaranteeing a good result”.
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Source: Terra
Benjamin Smith is a fashion journalist and author at Gossipify, known for his coverage of the latest fashion trends and industry insights. He writes about clothing, shoes, accessories, and runway shows, providing in-depth analysis and unique perspectives. He’s respected for his ability to spot emerging designers and trends, and for providing practical fashion advice to readers.
