You have just finished your training and you feel tired, sweaty and feel pain. That means you’ve had a good workout, doesn’t it? Well, it’s not that easy!
When measuring the success of a training session, sweating is not always a factor you can rely on. For example, in yoga you will sweat a lot no matter what you do, because yoga is practically equivalent to heat. And, in addition, some rooms do not even have ventilation or air conditioning systems. In circumstances where it is possible to sweat a lot, but this result is due to the artificial climate.
Pain is not necessarily a reliable indicator either. If you haven’t worked for a while and do a high intensity workout or lift weights, it’s normal to have pain, even when you’re not working to your full potential.
If you are sweating and out of breath, it does not necessarily mean that you have had a good workout. Fortunately, there are other ways you can evaluate the effectiveness of your training. Here are six of the most important signs that help you make this assessment.
1. You feel good
It may seem obvious to you, but well-being is one of the best ways to measure success. Sometimes the hardest part of the day is finding the energy to go to the gym when you don’t want to. But do it, and you will leave feeling good, because after training we gain endorphins!
2. You feel more Flexible
Pain and muscle tension certainly appear after a workout, but you may feel even more flexible. If your body can generally move better than when you woke up in the morning, you know you did something good.
3. Achieve your pulse Goals
The pulse set as a goal varies depending on gender, age, weight and level of fitness. But it is a fairly objective way to measure aerobic exercise. Reaching and then maintaining a threshold of 70-75% of your maximum heart rate for 20 minutes or more is a reliable marker that tells you that your workout is quality.
4. You can barely Finish the last Repetition
Not every workout should leave you squatting on the floor. But if you do not challenge yourself, it is unlikely that your level of physical training will improve. Choose weights that you can work with, but that are still difficult. If you struggle with the last two repetitions, be convinced that you are challenging your body enough to build muscle mass.
5. You become Stronger
Whether you run long distances or lift weights, the results are not always immediately visible. But over time you will improve by reducing a few seconds of time or by adding a few extra pounds on the bar.
Everyone wants sculpted arms and a six-pack abdomen, but they require a lot of time and a lot of work. If you notice that you are able to run faster, do more push-ups or lift more weights, it is clear that you are making progress! These are measures of success that you can be proud of, even if the changes of an aesthetic nature are more difficult.
6. Sleep better at Night
Sleep is essential for recovery and also has positive effects on mental awareness and stress levels. Fortunately, sport itself can help you sleep more peacefully at night. According to research conducted at Johns Hopkins University, sports not only help you sleep better at night, but also help you get the right type of sleep. This is because training is associated with deep sleep, in which the brain and body have a chance to recover.
A lot of factors determine how much we sleep, but if we do sports during the day and then notice that we have a more restful sleep and that we wake up less during the night, we can probably be grateful for the workouts we do. we make.