Perché non si migliora in palestra
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Perché non si migliora in palestra? Eppure ci vado sempre, sarà che sto seguendo una scheda sbagliata? Devo mangiare qualcosa in particolare? Sono alcune domande e pensieri che possono passare per la mente di qualche ragazzo/a che non vede miglioramenti in palestra. Vediamo insieme qual è la verità.
Dopo quanto tempo vedrò risultati?
E’ una domanda molto comune che viene fatta a noi Personal trainer. Devo dire che è una domanda lecita perché inizio un programma impegnativo, investo dei soldini, e quindi vorrei sapere quanto tempo devo “perdere” prima di vedere dei risultati. Purtroppo però non c’è una risposta standard, dipende sicuramente da fattori anagrafici e dalle caratteristiche di ognuno. Io posso avere dei buoni risultati in 5 mesi, un altro mio coetaneo magari ci impiegherà 2 anni, un altro ancora 3 mesi. Come sempre è tutto molto soggettivo.
I primi risultati arriveranno molto in fretta. Soprattutto se parto da zero già dopo 12 sedute di allenamento mi vedrò più tonico. Vedrò i primi muscoli svilupparsi, una perdita di massa grassa immediata ma questo è dovuto all’inattività e il mio corpo reagisce agli sforzi iniziali, si adatta. I risultati saranno comunque tangibili ma allo stesso tempo possiamo dire anche illusori, perché non si migliorerà poi così velocemente come accaduto fino ad ora. Da questo punto in poi si migliora certamente ma sempre più lentamente.
Se voglio prendere 2 kg di muscolo saranno sufficienti pochi mesi, ovviamente seguendo una buona alimentazione. Se voglio diventare come The Rock non ci bastano 30 anni, tralasciando il discorso natural o doping. Voglio dimagrire? Dipende dall’impegno messo e ovviamente dal deficit calorico. Insomma anche qui la parola d’ordine è SOGGETTIVITA’. Personalmente ho visto ragazzi trasformarsi in un anno, altri ragazzi rimanere fermi con i risultati per tre anni e poi migliorare in maniera esponenziale. Insomma la risposta alla domanda è “dipende”!
Spero che in ognuno di voi non ci sia il bisogno di far palestra per arrivare muscolosi o con la tartaruga in spiaggia, ma ci sia la voglia di allenarsi, di migliorarsi sempre e avere benefici fisici e mentali senza limite di tempo. I risultati verranno da sé.
Perché non si migliora in palestra? Vediamo 5 probabili cause
–Carichi troppo bassi o nulli: il muscolo non sa contare e reagisce ad alcuni stimoli, se il carico è inadeguato posso avere la scheda più bella del mondo ma non avrò alcun risultato. Non è il 3×10 o il 4×8 a fare la differenza, certo serie e ripetizioni vanno fatte con un certo senso, ma se non utilizzerò il carico adeguato sto perdendo solo tempo.
–Recuperi troppo lunghi: i recuperi sono importantissimi, se sto allenando l’ipertrofia devo utilizzare recuperi incompleti (1’ circa), purtroppo capita di vedere ragazzi che si perdono in chiacchiere e il minuto si trasforma in tre! L’intensità e il recupero sono fattori fondamentali.
– Scarso riposo: il muscolo cresce quando riposa, se dormo 5 ore a notte, vado in discoteca quattro volte a settimana, bevo, fumo e non riposo avrò vanificato il lavoro fatto in palestra, non riuscirò a sviluppare massa magra.
–Alimentazione non adeguata: il muscolo va nutrito, grassi, proteine, carboidrati, micronutrienti e soprattutto ACQUA!! Un muscolo denutrito non potrà crescere, un muscolo troppo nutrito significa che sto mangiando troppo e ingrasserò. Non servono integratori particolari come credono in molti, serve mangiare bene, stop!
–Non avere una programmazione: PROGRESSIVITA’! Senza un programma valido il muscolo arriverà ad un certo punto che non avrà più stimoli e rimarrà fermo, non migliorerà più. Per far si che questo avvenga bisogna avere una crescita del volume, dell’intensità intesa come carichi, insomma per migliorare devo migliorare.
Perchè non riesco a migliorare nonostante stia facendo tutto bene?
Può capitare in alcuni periodi di riscontrare un calo delle prestazioni in palestra nonostante l’impegno messo. Ipotizziamo che abbiamo una buona scheda, una buona programmazione, ci impegniamo a dovere e la nostra tecnica degli esercizi è perfetta ma comunque non stiamo migliorando. Possiamo notare un calo in un determinato esercizio oppure in generale. Da cosa può dipendere questo calo delle performance e cosa possiamo fare per invertire la rotta?
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