5 Scientifically Proven Ways To Improve Your Bad Training Habits

Do you have any habits that are preventing you from reaching your full potential in martial arts? Maybe you aren’t eating properly, resting enough, or training enough? Whatever your bad habit may be, it’s about time you break it!

We may not realize it, but these bad habits could certainly hinder our progress. They stop us from becoming the best version of ourselves possible, in and out of training. Thus, it is important that we learn how to deal with them.

Today, Evolve Daily shares 5 Scientifically Proven Ways To Improve Your Bad Training Habits:

 

Bad habit #1: Not checking your heart rate

Your heart rate is a good way to gauge whether or not you need to increase your output.

Your heart rate is a good way to gauge whether or not you need to increase your output.

The only way to tell if you’re working hard (or not hard enough) isn’t in the amount of sweat you’ve accumulated – it’s in your heart rate. Checking your heart rate before, during and after training is essential for every athlete. It improves performance as you train to meet your target heart rate. This allows you to progress faster with less wasted effort.

Here are the four different types of heart rate:

Resting heart rate – The rate at which your heart beats per minute during times of the day when you are relaxed.

Maximum heart rate – The peak amount of beats your heart has the potential to reach. When you’ve pushed yourself as far as you could go during a workout, you would have reached your maximum heart rate.

Training heart rate – The rate that you maintain during training sessions in an effort to see results. To properly measure your training heart rate, you should use a heart rate monitor during training.

Recovery heart rate – The rate you should bring your heart down to after a workout.

The best way to measure your heart rate is by using a heart rate monitor. With a heart rate monitor, you’ll know when you’re pushing your body too hard or need to push it more in order to reach your training goals.

 

Bad habit #2: Not warming up properly

Stretching improves flexibility and should be done before and after your workouts.

Stretching improves flexibility and should be done before and after your workouts.

In an attempt to get our training sessions over and done with as soon as possible, we tend to neglect warming up beforehand. Or sometimes, we warm up but don’t take it seriously enough. The best way to prepare our muscles before a training session is dynamic stretching.

Dynamic stretching not only prepares your body for the different kinds of movement you’ll be doing in training but also helps improve the range of motion around your joints. You’ll be able to train better and longer because your body becomes conditioned for the different types of movements you’ll be doing during training. It also reduces the chances of injury and helps you gain flexibility – which is always a great thing for martial arts!

 

Bad habit #3: Not eating right

The spinning back elbow has the power to potentially knock out your opponent.

The spinning back elbow has the power to potentially knock out your opponent.

We can’t stress enough the importance of proper nutrition, especially if you are training on a regular basis. Not only does it affect your performance, it also helps recovery. Many people believe that you can eat whatever you want because you’ll burn it off during your workout. Unfortunately, this type of thinking will leave you lethargic during training.

You need to eat nutritious, well-balanced meals, before and after training. By eating a meal 45 minutes before your training session, you’ll feel a lot stronger because you’ll increase your energy, hence allowing yourself to work out longer and at a higher intensity level. To recover well enough so you can train the next day, refuel with a protein packed shake or meal within two hours after your workout. This will help rebuild and repair your muscles to get you prepared for the next training day.

 

Bad habit #4: Not listening to music  

BJJ World Champion and ONE Superstar Bruno Pucci is the youngest BJJ instructor at Evolve MMA.

BJJ World Champion and ONE Superstar Bruno Pucci is the youngest BJJ instructor at Evolve MMA.

According to a study by Brunel University, music can reduce the rate of your perceived effort by 12% and improve your endurance by 15%. This is because it draws away your attention from feeling fatigued or stressed during exercise. Furthermore, music can also lead to bursts of power, strength, and productivity, which is especially important if you’re training martial arts.

 

Bad habit #5: Not hydrating enough

BJJ World Champion and UFC Fighter Leandro "Brodinho" Issa takes a quick water break.

BJJ World Champion and UFC Fighter Leandro “Brodinho” Issa takes a quick water break.

To achieve peak performance in sports, nothing is better than rehydration. Your body needs water for many reasons: to moisten and digest food, as well as to eliminate waste and dissipate heat. Although most of us tend to re-hydrate after training, science says that we must hydrate at the beginning of our workouts as well. We should drink approximately 500 to 600 ml of water or sports drink at least 2-3 hours before exercise to minimize thermal stress.

 

As martial artists, we must do whatever we can to reach our goals. Breaking bad habits such as the ones mentioned above will undoubtedly bring us a few steps closer to becoming the best martial artists we could be.

So tell us, which of these bad habits are you guilty of?

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