|Knowing when to pause helps avoid injuries.|
-Lacking desire to train.
-Constantly feeling tired and listless.
-Decreased maximal heart rate.
-Greater susceptibility to illness – usually in the throat and chest.
-Feeling anxious and stressed.
-An increase in resting heart rate (RHR). An increase above 'normal' can indicate that you have not fully recovered from your previous workouts or are suffering from stress.
-Lack of appetite.
That pain in your muscles is known as delayed on-set muscle soreness (DOMS) is an inevitable consequence of muscle gain training. It's caused by the microscopic tears in your muscles that result from weight training. When these heal, they produce bigger stronger muscles, provided that you're getting enough rest and recovery. It's actually the healing process that causes the soreness. Vitamins A, C, and E can help to reduce the inflammatory responses associated with muscle soreness, as well as a sock in a hot bath.
Follow these simple safety steps to make sure that you don't hurt yourself during your workouts in the gym:
> When you're only in the first stages of your workout plan, it's better to underestimate what you think you can lift.
> Learn the technique to correct lifting.
> Don't push yourself. Take some time off when you're feeling tired or sick.
> Train with a spotter or use a Smith machine when you're lifting heavy weights.
> Make it a habit to check if the equipment you’ll be using is in perfect condition.
> Put the collars on the bars, they're in there for a purpose.
> Train in style and wear the right gear.
> Always warm up and warm down.
> Don't hesitate to ask for advice from a suitably qualified and experienced personal trainer.