How to start weight loss fitness classes. Proper fitness nutrition before and after training When and how to do fitness

8 key rules to help you start effective workouts in the gym without mistakes

At the very beginning, it is important for you to understand:
- The structure of any workout: warm-up, workout, hitch;
- Intensity of training: how many times a week to train and for how long;
- How to choose exercises, how many of them should be in one workout and how not to get confused in approaches and repetitions;
- How to understand the simulators;
- What to do if you need a result in a specific area: nice abs, beautiful ass, narrow waist or want to lose weight "only in the legs."

The main thing to understand: there are some general rules, which are important to adhere to in training at the start, but in general, each training program is individual and is built for you and your task, based on current training, health status, etc.

We answer frequently asked questions and give the rules, based on which you can start training and adjust them along the way for yourself or with the help of a coach.

1. What should be the structure of the workout?

Just remember:

Warm-up -> Workout -> Cool down.

Warm up is important.

Warm up- This is about 10 minutes (in total) of full-body stretching and aerobic (moving) exercises at the very beginning of the workout.

Warm-up exercises:

- easy running on the track;
- jumping rope;
- light exercises for the muscles of the legs, arms and torso (push-ups, squats, etc.);
- exercises to increase the flexibility of the arms, legs and spine ( rotational movements, slopes, etc.)

The warm-up stretches and tones the muscles, develops ligaments and joints, and prepares them for heavy loads. Accelerates metabolism, fills muscles with blood and increases cardiovascular activity.

Warming up prevents injury and increases the effectiveness of your workout.

The hitch is very important.

Cooling down also prevents injury and reduces muscle soreness after exercise.

During exercise, lactic acid accumulates in the muscles. This is manifested by pain in the muscles (krepatura).

The cooldown helps to remove some of the lactic acid from the muscles. This means that the muscles will not hurt as much as if you did not hitch.

Cooling down helps to lower your heart rate and “calm down” your body after a workout.

Cool down exercises:

- easy running, which gradually turns into walking;
- Stretching exercises.

We will talk more about the training itself below.

2. How many times a week do you train?

Minimum 2 workouts. This is the minimum volume that will help you feel and see changes in your body.

It's minimum.

Optimal is 3-4 workouts per week. So you will significantly speed up the result.

You need to work out 6 main muscle groups:

Legs
Hands
Shoulders
Breast
Back
Core (press)

In each workout, you can work out all muscle groups or separate the upper and lower groups on different training days.

When is it better to train all muscle groups on the same day, and when is it better to separate the upper and lower groups on different training days?

If you have not trained in the gym before- you must do full-body workouts (for all muscle groups) at every workout.

It is better to take a 1-2 day break between workouts.

This is a scientifically based approach.

In the days between workouts, muscle protein is synthesized, muscles are repaired, muscle is strengthened and built up, and excess fat is burned.

This format of training will be enough to get noticeable result and feel an improvement in overall well-being in a couple of weeks.

It is necessary to switch to separate workouts when training for the whole body ceases to give a result visible in the mirror and you feel that this load is not enough for you, and the muscles do not grow and excess fat not burned (on average, this is a couple of months of training).

This means that the muscles need a greater load - either to do the exercises for longer, or with more weight.

But within the framework of one workout, there may not be enough time to work out all muscle groups, or you will simply get tired of large weights for the whole body.

With separate workouts, you train the muscles of the upper and lower parts bodies on different days.

So you load the muscles more than during training for the whole body, and again you begin to see the result.

If you decide to train 4 times a week, you can plan your workouts like this:

Monday - bottom.
Tuesday is up.
Rest 1 day.
Thursday - bottom.
Friday is up.

And you will have 2 more days to recover well for the next workout.

3. How long should a workout last?

Optimal - 1–1.5 hours, maximum - 2 hours. If you can train longer, it means you've messed up.

This is the time during which the metabolism is accelerated and the processes of fat burning are launched during weight loss, and the muscles have enough load to begin to strengthen and gain mass.

4. How to choose exercises and how many of themshould be in one workout?

If you are doing full-body workouts, then choose exercises for the whole body.

If training is up or down, then exercises are up or down.

What exactly are the exercises?

*if you cannot complete the required number of repetitions of the exercise with own weight, for example, push up from the floor, then push up as much as you have enough strength. Over time, you will reach the right amount.

If you train on your own, just print this program and come to the gym with sheets.

So you will not get confused and will not go astray, what to do, in what sequence.

If you train with a personal trainer, he will be with you throughout the entire workout.

He will make a program for you. He will tell you what exercises to do, how many sets, repetitions, rest between exercises and sets, and control the execution technique to speed up your result.

5. How much rest between exercises and sets?

Huge scientific papers have been written on this topic.

But you can take this rest time as a basis.

To rest between sets of the same exercise:

If doing 1-3 repetitions (with large working weights) in one approach: rest 3-5 minutes.
4-7 reps: 2-3 minutes
8-12 reps: 1-2 minutes
13 or more repetitions: 1 minute

To rest between different exercises:

TO next exercise you need to start rested.

Usually it is 2-3 minutes. If you feel that you have not yet recovered, you can take a couple more minutes of pause.

6. And how to determine the optimal weight forexercise?

Any exercise consists of a "warm-up" approach and "basic" approaches.

The warm-up approach is performed with the most minimal weight, or with your own weight. Even professionals do this.

This approach is needed to stretch the muscles and prepare them for the load.

As a rule, it is 16-20 repetitions.

After the warm-up, 3-4 main approaches with working weight follow.

As a result, each exercise is 4-5 approaches. 1 warm-up and 3-4 main ones.

There are 2 simple criteria that will help you roughly determine your starting working weight:

1. The weight should be such that you can do 3 sets of 10-12 repetitions of the exercise with correct technique.
2. The last 2-3 repetitions should be given with difficulty.

This means that the weight is right.

How exactly to define it?

By feeling.

Take the weight that you think you can do 10-12 times with minimal effort (10-15-20 kg). And do 3 sets.

If on the first set you realize that this weight is not enough, and you can do 2 more sets without much effort, increase the weight, but not too much.

do not do many approaches and try to determine the final working weight in one workout.

Firstly, you get tired and the weight will be inaccurate, and secondly, you still need to have time to do exercises for other muscle groups.

Remember (or rather write down) the weight with which you worked in this workout, and reduce or increase it in the next workout to the required criteria.

7. I do not quite understand what kind of simulators I need and how to work with them.

We could describe the machines and show how they work, but that's boring. In practice, you will master everything faster.

In the program that you could download here, we have selected exercises for our simulators.

If you train on your own, without personal trainer, then come with her to the gym, approach any trainer, point an exercise from the program with your finger and ask: “Where is this simulator and how to work with it?”

All coaches are charged for your result.

8. Understood. And if I just want a beautiful press, an elastic ass, or “lose weight in my legs”?

All this is real.

Don't be fooled by beautiful promises. Unfortunately, it is impossible to lose weight or gain or strengthen something only in a specific place.

That's how the body works. Yes. We are angry too 🙂

"Beautiful press" and " elastic ass This is a consequence of changes in the whole body.

Yes, you can give a greater load to a specific muscle group, and the result in a specific area will be more noticeable after changing the whole body.

Conclusion

1. Remember the structure of the workout

Warm-up -> Workout -> Cool down

This will help to avoid injuries, reduce muscle strength after exercise and get results faster.

2. Train at least 2 times a week

Optimal - 3-4 times.

3. Workout lasts 1-1.5 hours

Maximum 2 hours. If more - means "hack". Less - you may not have time to start the metabolism and underload the muscles.

4. Choose exercises depending on the level of training

If you're just starting out, full body workouts are for you.

If results slow or stop, split your upper and lower body workouts on different days to increase the intensity of your workouts.

Download the starter training program.

5. You need to approach a new exercise rested.

As a rule, this is 2-3 minutes of rest between different exercises.

And 1-2 minutes between sets in one exercise.

6. Determine the optimal working weight

To do this, start with the minimum weights (5-10 kg) and increase if this is not enough.

When working with your own weight, do as many repetitions as you have strength.

7. For any question, feel free to contact the coaches in the gym

8. The result in a specific area (abs, buttocks, legs, waist) will come immediately after changes in the whole body

Based on materials (

Beautiful strong body, sparkle in the eyes, unstoppable energy, good mood and “eternal” youth is not a description of a model from a glossy magazine, but the results of fitness. To achieve ideal physical data, you don’t need to spend all your free time in gyms and work out to exhaustion. 45 minutes a day 4 times a week, and the dream figure will become a reality, and the astronaut's health is a nice bonus to the outer shell. Do not rush to quit and run to the gym, because the main thing in any endeavor is measuredness. So, how to do fitness in order to achieve the best results?

What is fitness?

Fitness is a complex of physical exercises aimed at increasing the functional ability of the whole organism. Basic fitness goals:

• burning fat, reducing body weight;
• development of body endurance;
• stretching the muscles and giving them a tone;
• improved coordination of movements.

Fitness is strength, power, flexibility, endurance. Physical exercises have a beneficial effect on the central nervous system, increase the stability of the endocrine and cardiovascular systems. Regular exercise should become part of a person's life, along with eating and sleeping. Fitness can be practiced in the gym, on fresh air or at home. And at home, you can achieve nothing worst results if you know the basic rules of fitness.

How to do fitness at home

The undoubted advantages of training at home are saving money, the ability to choose your favorite music for classes, the ability to practice alone without feeling discomfort in front of others.

Before doing fitness at home, you should prepare a place for training and purchase the necessary equipment:

• For training, a free place in an apartment with an area of ​​​​4 m2 is suitable.
• For beginners, you should purchase 2 dumbbells, weighing 1 - 1.5 kg, a gymnastic mat, a small roller under your head.
• It will be useful for beginners to purchase special video programs with basic exercises for all the muscles of the body. This will help you figure out what exercises to do for a particular muscle group and how to do fitness at home.
• Shoes should be light and comfortable with non-slip soles.
• We select music for warm-up and aerobics at a pace of 132 - 140 beats per minute.

We choose the time for training in accordance with our own biorhythms and capabilities: it is better for larks to train in the morning before breakfast, owls are more active in the evening, the ideal time for exercise for them is before dinner. It is very important to organize a training regimen, because excessive zeal can lead not only to muscle overload, but also completely discourage the desire to exercise after a few days.

How to do fitness in the gym

The main advantage of fitness classes in the gym is the possibility of properly organizing classes under the supervision of a professional. A competent instructor will clearly demonstrate how to properly engage in fitness and exercise equipment and select the optimal load.

If there is no opportunity to train with an instructor, then you should understand the necessary rules on how to properly exercise in a fitness club on simulators in order to get a beautiful embossed body and not harm yourself.

You should always start with light simulators (cardio), and lastly proceed to strength, after warming up those muscles that will be involved in the next exercise.

If the main goal of training is to build muscle mass, then heavy weights are used (for beginners, this is 30% of the working weight), the exercises are performed slowly, the break between sets is up to 3 minutes. If you came to the gym with the specific goal of burning fat, then the question of how to do fitness in order to lose weight will be solved a little differently: you should use the minimum weight of weights, the intensity of the exercises increases, the number of repetitions increases, the rest time between sets is reduced to 1 minute.

Fitness Rules

1. Before the main set of exercises, it is always necessary to perform a general warm-up to warm up the muscles, starting from the neck and ending with the feet. The final stage exercises - stretching the muscles, which helps to relax them.
2. Between the same strength exercises should be maintained at least 36 hours. You can divide the workout by day, for example, on Mondays and Thursdays, perform exercises for the lower body, on Tuesdays and Fridays - for the upper body. Check out the tips on the topic ““.
3. The order of exercises for muscles is very important. It is necessary to arrange them in such an order that each subsequent one follows from the previous one. When training for the upper body, first they perform exercises for the chest muscles (push-ups), then for the triceps, shoulder muscles, upper dorsal, biceps. The final stage - strengthening abdominals. For the lower body: buttocks, back of the thighs, front of the thigh, then, the inner and calf muscles.
4. Consider the characteristics of the body and carefully study the rules of classes, during pregnancy,.

The most important concept in the question of how to do fitness in order to lose weight is the training zone or heart rate. For maximum fat burning during cardio, the heart rate during training should be in the range of 60 - 80% of the maximum. The maximum heart rate is calculated for men by the formula: 220 minus age, for women: 226 minus age. For example, for an 18-year-old girl, the training zone is: (226 - 18) * 60% \u003d 125 (lower limit), and (226 - 18) * 80% = 166 (upper limit).

The decision to go in for sports was taken seriously and for a long time, a subscription to a fitness club was prepared, ironed new form… It seems that you have everything to make life really healthy, filled with the triumph of victories and joy sports achievements! But before you start active training, learn all about the mistakes that beginners make! And then all efforts on the sports field will give not just an excellent result, but an example worthy of imitation!

Independent trips to the fitness club or Gym- not the best idea for beginners. Effective training requires clear goals and instructions. Therefore, at first it is better to engage in the company of like-minded people or a personal trainer. So you will know exactly how to properly build a workout, which muscle groups to work out, what to give priority to, and which exercises to leave for later.

Under the guidance of an experienced coach, even a short workout will give best result than the 3-hour beginner's attempts to "get in shape quickly." Know: visiting the gym without a clear program is the prerogative of "advanced" athletes, while beginners need motivation and a plan - what to do and in what sequence.

Mistake 2: "Tested" program

If each workout exactly repeats the previous session and this continues for a long time, every day you are less likely to get good fitness results. Firstly, because strictly defined muscle groups work. If the workout is not designed correctly, part of the muscles is constantly left without work. Secondly, sooner or later the muscles get used to the load, and then there is no progress in training.

To achieve greater performance in the gym, you need to experiment - increase the intensity or pace, switch to other exercises, set new peaks and conquer them.

Mistake 3: Unhealthy ambition

Many beginners, wanting to quickly get the perfect body, strive to do as much as possible in one workout. They load themselves full program, leave the fitness club in a state of exhaustion. Meanwhile, all this is fraught with muscle strain and injury. Severe pain after a workout is not an indicator of effectiveness, but evidence that something went wrong!

Intensive training should always be combined with moderate activity, alternating complex and simple complexes. During training, the body also needs rest, so slowing down is justified.

Long breaks between training complexes, exercises and sets significantly reduce the effectiveness of classes in general. The optimal amount of time that you can allow the body to rest is 1-1.5 minutes. If necessary, the coach can extend it, while reducing the number of such breaks. When going to training, you must understand that you are going to work. And you will rest after, but with a sense of accomplishment.

Mistake 5: Inability to work with simulators

Modern simulators, presented in most gyms, are usually equipped with small reminder how to deal with them. But this simple scheme is often not enough. To exercise on the simulator correctly, you need to know how much weight you are allowed to lift, how many times you can do it, what should be the angle of inclination and how many approaches you can perform. A fitness instructor can provide all the necessary information, it is important to contact him for advice in a timely manner. Otherwise, unknowingly, serious injury may result. And remember: the problem is not always visible immediately, sometimes it makes itself felt after a while, when more harm has already been done to health.

Mistake 6: Without sports nutrition - nowhere!

Many athletes who train daily unreasonably believe that without sports nutrition they would not be able to achieve good results which means it needs to be consumed every day. Newbies are of the same opinion. As soon as they touch the dumbbells with their hands or lift the minimum weight on the simulator, they ask the "enlightened ones" what supplements they should include in their diet.

There really is no need to get a massive dose of vitamins, protein, creatine, and other supplements in a beginner's diet. Moreover, even professional athletes sports nutrition not always necessary. It was created for the most part in order to help a professional cope with a serious load, therefore, they are relevant during preparation for marathons, competitions and other events of a similar nature.

Mistake 7: Fitness is not for age

Fitness is useful at any age, but in each case it must be selected individually. So, it is better for mature women to give up exhausting jumping exercises, since there is a very high risk of injury. And for young girls, before the completion of the puberty process, some elements of Belly Dance are contraindicated, due to the fact that they can cause disturbances in the functioning of the pelvic organs. There are programs that are suitable for everyone and those that can only be practiced in excellent health. But in any case, you can find "your niche", and it is best to look for it in the company of a professional.

The effectiveness of training in the gym largely depends on how knowledgeable a person is in the area he is engaged in. Very often, beginners neglect the theory, while this is where they should start. To tighten the body, lose weight, gain flexibility and grace, as well as increase endurance and strength, you need elementary knowledge of anatomy (the location and names of muscles), the basics of proper nutrition, and the ability to perform basic exercises technically accurately. Specialized literature and coaching will help you get the necessary minimum information.

Mistake 9: No progress

The main goal of any workout is to improve the body. You need to work constantly, maintaining the achieved result. If you do not complicate your training program, do not include additional items and new complexes in it, soon the effectiveness of the classes will decrease and the plateau effect will come.

To prevent this from happening, you need to increase the number of approaches, the number of repetitions of exercises or take more weight. The training program should be reviewed at least once a month.

Mistake 10: Not enjoying the activity

An important condition for maintaining healthy lifestyle life - practice it with pleasure, otherwise it will not become part of your life. If the atmosphere of the gym seems heavy and stuffy to you, it blows cold in the pool, and monotonous movements annoy you at dances, that's okay! Experiment and find a sport to your liking.

Find an activity that you will enjoy doing not only now, but also in a year and all your life. But keep in mind that the attitude towards the same sport practiced by different coaches can be very different. Do not judge superficially! And try to find "your" instructor! And then a little later you will share with him the joy of your victories.

"IN healthy body- a healthy spirit, ”the people say. And this is perhaps the most correct setting for every day! Taking confident steps towards youth, health and longevity, pay full attention to the word of professionals! So that you do not feel constrained in the gym and you are not overcome by boredom, we reveal the nuances of interesting and effective workouts!

Elena Appba, functional diagnostics expert, obstetrician-gynecologist

The promotion of a healthy lifestyle and the pro-Western orientation of society has led to the development of the fitness industry around the world, including in Russian Federation. The health benefits of visiting fitness clubs are beyond doubt in the minds of people, however, the vast majority do not have an accurate understanding of where to start, how to properly build a training process and minimize health risks. Often, novice athletes do not think about which exercises can be performed, and which ones can cause irreparable harm to health and even lead to disability.

It is necessary to take into account a number of factors - this is both age and level of preparedness, the presence of bad habits, somatic status, the duration of the period of physical inactivity (that is, lack of physical activity), body composition (the ratio of fat and lean mass in the body). I'll show you how to build effective workout! Do not repeat other people's mistakes:

Mistake 11: Not having a clear understanding of training goals

Among the goals are the following: improvement, maintenance muscle tone, losing weight, gaining muscle mass, increasing endurance, posture correction, developing flexibility, a surge of emotions and good mood, mastering various directions (dancing, martial arts, swimming), preparation for participation in competitions.

Depending on the chosen goals, a training plan is drawn up. It is important to understand what will be the top priority. The desire to achieve everything at once leads to distraction of attention, delaying the achievement of results.

A consultation with a fitness club doctor will allow you to determine your somatic status (including the presence of cardiovascular disease, metabolic disorders, nuances of the musculoskeletal system, injuries and operations in history), direct the training process, give a basic idea of ​​the training itself, minimize risks, and give useful medical advice to coaches about the state of human health.

Mistake 13: Ignoring the passage of annual medical examinations

The consultation of a functional diagnostics specialist is certainly important, but without the availability of special equipment and skills, as well as laboratory diagnostics, it is not possible to get a complete understanding of the state of health.

The benefits of screening methods are proven to be effective. Thanks to screenings, it is possible to detect diseases at the earliest stages, when they can still be corrected without the development of complications. Knowing your body and yourself is the key to minimizing the risks of possible complications. This should be remembered!

Mistake 14: Refusal to determine body composition

Bioimpedance analysis of the body, developed in the middle of the twentieth century and used in professional sports, allows you to determine the composition of the body (the amount of muscles, fat, water in the body, the presence of edema, metabolism, basal metabolic rate), as well as to understand whether a person eats properly.

The method is based on conducting a safe electric current of low voltage throughout the body, and due to the fact that different tissues have different resistance, it is possible to determine the composition of the body. This information is necessary for the coach to draw up a training program and improve its effectiveness in the future. It is recommended to repeat the study every 2-3 months of regular classes.

Mistake 15: Overestimating your fitness level

"I can! I myself! What’s so difficult about it!?”, - this is how the words of people who overestimate their capabilities, who do not have a correct understanding sports culture. The construction of the initial stage is the basis for further training. Mistakes in the early stages can have irreversible consequences for health. The maximum heart rate during cardio training should not exceed maximum value, which is calculated based on the results of the load test in the gym.

Nature arranged man in such a way that the body should receive required amount nutrients. In the event that this is not the case, there is a violation of the functioning of organs and systems.

Nutrition must be balanced. Protein is a structural component of cells, and when it is insufficiently supplied to the body, new cells are not built, which leads to the fact that the body begins to “eat itself” and build up during training. muscle tissue not happening. Long and short carbohydrates are a valuable source of energy for both physical and mental activity. Insufficient intake of fat leads to a violation of the hormonal status and absorption of vitamins from the intestinal tract.

The "gold standard" for weight loss is a balance between nutritional deficiencies and intense training. In case of detection of metabolic disorders (diseases of the endocrine system), it is necessary to take tests and consult with an endocrinologist.

Mistake 17: jet lag

Biological rhythms affect all processes occurring in the body. Proper alternation of sleep and wakefulness allows you to restore strength for further functioning and spending resources. The most useful sleep is from 22:00 to 02:00 at night, this is due to the production of the hormone melatonin, which is responsible for the usefulness of sleep and body adaptation. In this case, the duration of sleep should be 8 hours.

The modern pace of life, large metropolitan areas dictate their terms. Irregular working day, constant stress lead to lack of sleep in the most useful time, insomnia. Violation of the production of hormones occurs primarily in women, hence many problems with conception arise.

It also happens that a person has the opportunity to train only at night. When choosing between such training and their complete absence, one should make a choice in favor of physical activity. According to WHO standards, the minimum number of steps per day is 8000. Movement is life!

Mistake 18: Dosing physical activity

Competent construction of the training process is fundamental in achieving the goals. There are a number of nuances, ranging from the choice of simulators, the technique of performing exercises and the weight used, ending with the distance at which to put arms and legs, how many sets and repetitions to perform. In this case key point there will be abilities, knowledge of physiology and physical education, the design of the training process, the experience of the coach, continuous improvement, as well as your individual compatibility.

Mistake 19: Improper breathing

Breathing is just as natural a process inseparable from life as the beating of the heart, which is why not every person thinks about how to correctly alternate inhalation and exhalation.

Competent breathing during physical activity not only makes it easier to perform exercises, but also reduces the load on the respiratory and cardiovascular systems, and increases the effectiveness of training. Involuntary breath holding leads to oxygen starvation of tissues, the launch of anaerobic oxidation processes, dizziness and even loss of consciousness due to brain hypoxia, and increased blood pressure.

Currently, running has gained particular popularity, running has become fashionable. Charity races and sports marathons are regularly held. Now no one can be surprised by runners in parks, on the streets, embankments of the city. The benefits of running do not always outweigh the harm they cause.

Before introducing running into your training program and making it part of your lifestyle, consult with a specialist. In the event that there are no contraindications to running, it is necessary to start by setting up a running technique. The contact of the foot with the surface should be smooth to reduce the load on the musculoskeletal system. Under no circumstances should you land on your heels.

Running is contraindicated for overweight people - all this gives a “shock” load on the spinal column and joints, which leads to tissue wear. For weight loss, the most effective is walking in the zone of the most effective pulse with a regular change in the slope of the surface to reduce the load on the ligaments and joints.

Mistake 21: Choosing the wrong clothes and shoes for sports

Clothing should be comfortable, not hindering the performance of certain exercises. Modern breathable fabrics allow you to regulate heat transfer, as a result of which the body does not overheat.

The most important and because of this difficult is the choice of the right shoes with foot fixation and cushioning. Sneakers should only be chosen with an experienced specialist, and this is something that cannot be skimped on. When choosing, you should be guided by how the training process will be built - whether it will be strength training, cardio or group programs. There are shoes for every purpose.

Mistake 22: Chaotic Class Attendance

In any field of activity, consistency is necessary. Chaotic attendance at classes, long breaks lead to the fact that each workout is perceived by the body as stress, which leads to psychological discomfort, fatigue, bad mood. Physical activity speeds up the metabolism by 48 hours, which is why training 3-4 times a week is considered optimal.

Mistake 23: Exercising "by force"

The stereotypical opinion that without pain there will be no result is firmly rooted in the mind. This idea is rooted in professional sports, where the achievement of results is really associated with continuous overcoming of oneself, exhausting training, achieving beyond the results. A person who is just starting to play sports or doing it for himself (“keepfit”), the load should be carefully dosed. The occurrence of physical discomfort during exercise can lead to damage to muscles, tendons, ligaments and joints - their tear, rupture, separation, which will require a complex of medical interventions, up to surgical treatment.

Society has split into two camps - opponents and supporters of sports nutrition.

What is sports nutrition? These are food products designed specifically for people involved in sports, which increase the resource intensity of the body, make it more resilient and allow you to build muscle mass in a short time.

It should be remembered that before you start using it, it is necessary to exclude the presence of contraindications, including individual allergic reactions to the components, carefully calculate the dosage based on the diet and the nature of training, consult with the trainer.

Summing up, it should be said that the approach to training should be reasonable and comprehensive, without overestimating one's strengths and capabilities. I wish you successful training!

Expert comment

Exercising once a week or from time to time, a person not only does not allow the body to progress, but also increases the likelihood of injury. Especially vulnerable in this regard are the ligamentous apparatus and joints, which adapt to the load more slowly than muscles.

I will tell you how to exercise and recover after training, plan new classes:

Mistake 25: Lifting a lot of weight without warming up

Beginners, seeing a large number of different shells, begin to randomly engage in strength exercises. Our ligaments are arranged in much the same way as very dense rubber bands, only rubber has a constant elasticity, and ligaments in a calm state are compressed and susceptible to sudden loads.

In order to warm up the ligaments, you need to do at least one approach with a minimum weight. Also, before doing exercises for a specific muscle group (for example, arms), you can do warm-up exercises with small dumbbells. If a person exercises without warming up for the first time, then this may not lead to any consequences, but with regular hard training, this can lead to premature wear of the ligaments, injuries and even tissue ruptures.

Mistake 26: Not Stretching After a Hard Workout

Stretching is less important than warming up before training, but neglecting it, beginners inhibit muscle development. The fact is that after intense loads, a number of specific chemical elements accumulate in the muscle, one of which is lactate, or in the common people “lactic acid”. It is because of him that the next day after training, the muscles begin to hurt. Stretching helps to distribute lactate throughout the body and, in addition to partially eliminating pain, helps to evenly distribute the healing elements secreted by the body throughout the muscle tissue. Stretching also helps strengthen the ligaments and restore their elasticity after hard training.

Mistake 27: Fasting before workouts

Many beginners, regardless of the goals set before the training process, do not pay due attention to proper nutrition. Very often, people who set a goal to lose weight are starving and exercising intensively. Firstly, this approach will not be effective, since the body will quickly work out its resource, and the person will not be able to train further, and, accordingly, will not achieve the goal - to lose weight. Secondly, it will simply harm the cardiovascular and other body systems.

Good sleep is just as important as proper nutrition. In a dream, an intensive renewal of the body occurs, and not only muscles, but also nervous system, cardiovascular, a number of substances and hormones are produced that have an adaptive function and promote the growth of muscle tissue (for example, melatonin and somatotropin). When exercising, striving to expand the capabilities of your body, do not forget that the observance of circadian rhythms, corresponding to the change of day and night, is the most important tool for recovery.

Mistake 29: Neglecting technique for the sake of trying to master more weight

The most common mistake in strength training. Dreaming of a quick “buildup”, young people do not care about the correct performance of strength exercises. This not only significantly reduces the effectiveness of exercises, since non-target muscle groups work, but also leads to injuries and premature wear of the joints and ligaments. The most common technical error is the wrong barbell squat. It is very important to first learn how to perform regular squats technically correctly, and only then take the weight.

Mistake 30: Not following your breath while doing strength exercises

The first rule of any power snatch, be it a machine or free weight, is to exhale on the snatch, inhale on the lower. Many girls who previously engaged in aerobic exercise (running, group lessons), sooner or later decide to go to the gym to strengthen the muscles. It is they who are at risk when performing strength exercises, as they train in the absence of an instructor and do not have a complete understanding of the breathing technique during exercise.

Mistake 31: In pursuit of the result, do not allow the body to recover properly

At its core, strength training is nothing more than a deliberate injury to the muscles in order to further strengthen and grow them in the recovery process. Beginners, setting themselves the goal of quickly gaining physical form start exercising regularly. But the regularity of training is not a daily visit to the gym! The normal recovery period for the muscles of the legs is 5-7 days, the arms recover faster, from 3 days, depending on the load.

The fat layer is unevenly distributed throughout our body, as there are areas where the deposits will be more pronounced: the abdomen, thighs, buttocks, so there is a common misconception that you need to perform exercises on the problem area, and "fat will go away." But working out a separate zone, a person is engaged in strengthening and developing muscles, and body fat remain in place. Why?

Fat accumulation is an ancient adaptation mechanism. The body is preparing for the fact that “difficult times” will come at one moment, there will be no opportunity to receive nutrients from the outside, which means that its “reserves” are needed. And the biochemical cascade of reactions aimed at the use of these "reserves" occurs only under certain conditions of lack of energy and the absence of its other sources. Favorable conditions for the inclusion of fats in the active process of energy supply of the body creates a moderate aerobic load and a balanced diet.

Mistake 33: Not drinking water while exercising

Usually people drink water when they are already thirsty. But thirst is already a sign that the body does not have enough water. And in conditions of increased energy consumption, the likelihood of dehydration increases significantly. It is also worth considering the fact that regular moderate drinking will help to avoid dehydration rather than a large amount of fluid before or after training. Experienced athletes recommend that regular drinking breaks be part of the training program, and take 200-300 ml of water every 20 minutes, even if at first it will seem unusual.

Mistake 34: Do strength exercises on an empty stomach

If you are just discovering the world of sports and strength training, then in no case train on an empty stomach. Many people feel the desire to lose weight as soon as possible, so they believe that by not eating before a workout, they will be able to achieve their goal sooner. On an empty stomach in the morning, you can do a little cardio training, the hormonal background of a person who has just woken up also has this, but for the full building of muscles and their proper functioning, “building materials” and the energy that we get from food are needed. Not providing the body with energy before the upcoming strength training, the beginner increases the likelihood of injury to muscle tissue and contributes to its unhealthy fatigue.

Mistake 35: Consuming Coffee and Energy Drinks Before and During Your Workout

It is generally accepted that coffee gives energy to a person, while often people do not understand that this drink does not give energy, but only allows you to use your body's own reserves more intensively. The same applies to "energy". The feeling of a surge of strength after consuming such a product is just the body's own resources, artificially neglected. After a period of activation thus set in motion, the opposite state of exhaustion may set in, with the undesirable effect of being overtired, lethargic, unable to recover. It is not necessary at the beginning of the path to "squeeze" the maximum out of the capabilities of your body, resorting to special means, a person should enter the training process gradually and consistently.

Many girls believe that classes with weighting agents will immediately make bodybuilders out of them, not feminine muscles will grow, but the figure will become masculine. This is not so, because the mechanisms of muscle tissue growth are hormonal processes as well. The entire biochemistry of the body is controlled by the ratio of hormones circulating in our blood.

Intensive muscle growth in men is explained by the fact that the androgenic hormone testosterone is present in the male body in much higher concentrations than in the female. A woman is an “estrogen” being, estrogen “protects” a woman from male muscle volumes and unfeminine proportions, and the competitive form of professional female bodybuilders is achieved artificially with the help of pharmacological preparations.

Mistake 37: Not understanding the difference between sports nutrition and real doping

Sports nutrition ignorant people often call "chemistry", and sincerely believe that they use it only professional athletes in pursuit of unhealthy achievements. While sports nutrition hardly lives up to such a reputation. In the field of professional sports, there are artificially created hormones, and stimulants, and adaptogens, but sports nutrition is just nutrients in an unusual form for us, something that supplements the main diet, makes it more balanced, and helps to recover more efficiently after intense exercise .

Mistake 38: Not taking into account the individual characteristics of the body

No matter how much you want quick results, and to be like your idol athlete, you always need to understand the characteristics of your body and listen to your condition. The training process should be different even for people different type physique: someone needs to do cardio as often as possible, and someone, on the contrary, should use it only as a warm-up before the upcoming power load. And it is all the more important to take into account the state of the nervous system, the cardiovascular system, the features of the musculoskeletal system, otherwise sports will not only not bring the desired results, but will also be harmful to health.

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious :)

Mar 13 2017

Content

Restorative physical exercise have a lot of advantages: favorably reflected in general condition human health, accelerating metabolic processes, as a result of which healthy foods are absorbed faster, and excess calories are burned. You can do fitness at home or in sports clubs- everyone chooses the best option for himself.

What is fitness

A specially developed technique helps to lose weight, strengthen and improve the body. Wherein regular workouts will be most effective in the process of fat burning, if you choose the right set of exercises and combine it with proper nutrition. Diet and level sports loads selected for each person individually, based on his physical training, health status, body structure, existing contraindications. There are several varieties (directions):

1. Strength training. Training takes place at a fast pace with a load on the main or on all muscle groups. Often during the lesson, weights such as barbells or dumbbells are used. Such workouts are among the most difficult and exhausting.
2. Aerobic. Cardio is designed to develop endurance and help you lose weight quickly. In addition, this type of fitness has a positive effect on the heart and blood vessels. Aerobics workouts are intensive and designed for a long time.
3. dance. Classes include elements of choreography and are held in a dynamic manner. Trainees gradually learn different movements and dance sequences.
4. In the water (water aerobics). It has practically no restrictions / contraindications, it has a good effect on the joints, heart, blood vessels, and is ideal for those who want to lose weight.
5. Soft. Ideal for beginners, while training is aimed at developing the respiratory system, stretching, correcting posture.

What gives

This sport is a program with which you can strengthen the muscle corset, lose weight and consolidate the result. The benefits of training are to correct the effects of physical inactivity, accelerate metabolism, prevent various diseases of the bones, and the cardiovascular system. The lessons not only form beautiful figure but also improve well-being. However, in order to maintain the result, it is important to exercise regularly and eat a balanced diet.

How to exercise

The optimal training program will be compiled by an experienced trainer who will take into account the physical capabilities and wishes of the client. If you decide to practice on your own at home, you should follow some rules and take into account the tips:

• start each workout with a warm-up, while doing it slowly at first, then faster (it takes about 10 minutes to warm up the basic muscles);
• to lose weight, include cardio complexes in your classes (workouts on a treadmill, brisk walking, buckles with a rope, etc.);
• conduct classes systematically, optimally - 4 times a week;
• for homework, it is advisable to purchase dumbbells (2-3-kilogram shells are enough for girls, men need heavier dumbbells);
• finish the workout with a stretch, while it must necessarily include those muscle groups that were loaded.

For weight loss

The main exercises for girls or men who want to lose weight are aerobic exercises. They are called so because when they are performed, a large amount of air enters the body due to rapid breathing. More preferable for girls who want to lose weight, running on the track, orbit track, exercise bike. When exercising on such simulators, the muscles are not pumped up, but warmed up and strengthened, in addition, accelerated metabolism occurs in the tissues.

To lose weight more effectively, women and men should exercise at a high pace - fast pedaling or running. At the same time, the load should be gradually increased: in the first six months it is better to work with the body moderately in order to strengthen the muscles, and then begin to increase the speed or duration of the run. Aerobic training good because after them a person continues to lose weight for another day. It is recommended to practice every other day and continue training for at least one and a half hours.

homework

By exercising at home, you can save money and time spent on a trip to the gym. In addition, you can train in this case at any time when it is convenient for you. Fitness at home will be effective if you follow some rules:

• you need to do at least three to four times a week, while training for weight loss should last 40-90 minutes, otherwise you will not achieve success;
• you should always start the lesson with warming up the muscles and stretching, while a more intense and longer workout requires the most thorough preparation of the body;
• try to work through all basic muscles and pay more attention problem areas;
• during physical activity you need to drink water (a lot, but in small sips).

Lesson programs

The complex, scheduled according to the number of repetitions and days, is called the program. Depending on what goals a person pursues, his own training methodology is selected for him. As a rule, a trainer selects a set of exercises for a trainee, but after studying the necessary literature, you can cope with this task on your own.

For beginners

The program described below is great for beginners, while women can reduce the time of classes by 2 times, while halving the number of approaches. Gradually increase the load to achieve the desired result. Fitness for beginners at home necessarily starts with a warm-up, which reduces the risk of injury, improves muscle performance and increases performance. A warm-up can be jumping rope, quick squats, running in place, swinging arms, etc.

1. Monday. Pull-ups - 5 approaches, each with 5 p. Lifting dumbbells with arms tightly pressed to the body (part of the arm works from the elbow to the shoulder) - 3 sets, each 10 repetitions. Classic squats with the heel pressed to the floor and a flat back - 5 sets of 20 repetitions.
2. Wednesday. Squats – 5 sets, 100 total reps. Push-ups on uneven bars with weighting in the form of a backpack - 3 sets of 10 r. Mixing dumbbells overhead while standing - 4 sets, each 10 times. Pull-ups / push-ups from the floor - three times 5 p.
3. Friday. Lifting on toes, holding dumbbells in your hands - 4 times x 15 repetitions. Pull-ups - three times 5 times. Squats with dumbbells - 5 times x 20 reps. Push-ups - three times 10 p.

Online classes for weight loss at home with music

This program is universal and suitable for the most part for beginners, therefore, having mastered it, you will need to choose a set of exercises with a greater load. Fitness online at home is designed for classes for three months, it allows you to lose weight and tone the main muscle groups. You can perform the complex as you wish separately, according to circular method or supersets (alternating 2 exercises). With the help of various online resources, you can familiarize yourself with the correct technique for performing movements.

Pick rhythmic music for fitness in advance, warm up and start exercising. At the same time, it is better to combine movements, alternate and do different variations of sets, because otherwise you will quickly get tired of training and you will not enjoy it. Music options:

1. Jump Squats. Place your legs parallel to your shoulders, squat with a straight back, pulling your pelvis back, hands can be brought behind your head. In a sitting position, jump up. You need to repeat 6-8 times, during the workout, do it at least three times.
2. Exit at point-blank range. Starting position - legs parallel to the shoulders, arms along the body. Lower your pelvis down, crouching, rest your palms on the floor and jump back, leaving upper part body in place. Having accepted the emphasis lying as for push-ups, go back. Repeat 8 times.
3. Book. You need to lie on the floor, stretching your arms up. After that, start simultaneously lifting them together with your legs, folding like a book. This is very effective for working out the abdominal muscles. Repeat it at least 8 times, doing 3 sets.
4. jumping. You will need a step or a low, durable stool, on which you need to jump from a distance of about 40 cm. At the same time, keep your hands slightly behind, and when moving forward, swing them. Do 3 times 10 reps.
5. Kicks. Place your legs parallel to your shoulders, slightly bending your knees, bend your arms at the elbows. Keep your fists at jaw level (as in kickboxing). Rhythmically kick back and forth with your heel. Do not fully extend the knee, otherwise you can be injured. It is performed in 5 sets of 8-10 times.

With a ball

The presented complex helps to strengthen the muscular corset of a person, improving his posture and working out flexibility. Gymnastic ball, in addition, is considered an excellent stress reliever for those who are often stressed. The fitness program includes effective general strengthening complexes, before which you definitely need to warm up by jumping rope or squatting vigorously. It is recommended to do:

1. Pelvic lifts. Lie on the floor with your back, place your ankles on the fitball, straighten your knees. Next, you should raise the pelvis, rolling the ball to the buttocks, linger at the top point for a few seconds, then go down, taking the starting position. Do 10 reps.
2. Twisting. Take the same position as in the previous exercise, while the ball should be sandwiched between the ankles. Place your hands behind your head, start raising your legs with the fitball up, straining your stomach. Do 12 reps.
3. Push-ups classic. Rest your palms on the floor, place your feet on the ball, keep your back straight. Slowly perform 10 push-ups from the floor.
4. Reverse push-ups. Hands should rest on the fitball reverse grip(sitting with his back to the ball). Lower your pelvis to almost touching the floor, bending your elbows while keeping your knees at a right angle and slowly come back up. Repeat 8-10 p.

with tape

By means of an elastic band, it is possible to provide the muscles with an additional load, while if you fold it several times, the severity of the execution can be increased. The subject is used for processing different groups muscles. The lesson may include:

1. Steps. Fasten the ends of the tape with each other, put the resulting ring on your legs (at the level of the knees). Place your legs parallel to your shoulders, sit down slightly and in this position begin to take wide steps forward. Repeat for 1-2 minutes, alternating.
2. Hip lift. The fitness band should wrap around your ankles. Lie down on your stomach, place your hands under your chin and begin to alternately raise your legs up, while pulling the shock absorber. Repeat the movements 20 p.
3. Squats. Move the ring to the level of the knees, spread your legs slightly and, without bending your back, begin to slowly lower yourself down, and as you exhale, return to the starting position. Repeat 15 times.
4. Press pumping. You need to stand up and straighten your legs. Take the tape in your hands, pull it up and lift it up. Bring the right back first, turning the body in the opposite direction. Then change to the left and do the same. Perform 20-30 repetitions.
5. Leg raises. Lie on your side with a ribbon ring around your ankles. Start lifting your upper leg, pulling the shock absorber as much as possible. Roll over and repeat the movements. Do 20 times on each side.

strength training

The program is aimed at increasing endurance and developing strength, in addition, strength training in fitness has a positive effect on overall well-being and corrects the figure. Such training involves the use of sports equipment - barbells, dumbbells, simulators and various weights. The program is divided into 3 sessions, between which there should be a day of rest for muscle recovery.

1. First day. The muscles of the chest, triceps and shoulders are being worked out. You can do bench press with dumbbells, horizontal press, upper crossover, army press, breeding hands with dumbbells on incline bench, lifting dumbbells to the sides, extension of the arms from behind the head, push-ups on the uneven bars.
2. Second day. Ideal for strength training fit squats, deadlift, lunges, leg abductions in a crossover. It's best to do it with weights.
3. The third day. The back muscles and biceps work. Suitable fitness exercises would be shrugs, various tractions (chest, bent over, etc.), hyperextension, forward bends, dumbbell/barbell curls.

How to practice at home

Before you start training, warm up well by performing rotational movements with your shoulders, neck, legs, arms. The complex for weight loss should be performed at least 3-4 times a week, while each session should last at least 40-50 minutes. Listed below are fitness complexes that can be combined during each workout. To achieve the expected results, work at full strength.

1. Push-ups for beginners. Rest your palms and knees on the floor, place your hands at chest level and parallel to your shoulders. Begin to go down, bending your elbows, then push yourself up with your hands, returning up. Repeat three times 10 times.
2. "Bridge". You should lie on your back, rest your hands and feet on the floor, while your knees should be at an angle of 90 degrees. Push the pelvis up, reaching a peak, linger for 1-2 seconds, then slowly return to the floor. Repeat 40 times.
3. "Plank". Rest your elbows and toes on the floor, keep your forearms parallel to each other, strain your back as much as possible and keep it flat. Stay like this for 40 seconds (optimally - withstand 1.5 minutes, but only physically prepared people can do this)
4. "Dog". Get on all fours, bend one leg and begin to take it back up, straining the thigh and buttocks. Do 15 reps on each leg.
5. "Bike". Lying on your back, begin to bend your legs alternately and move towards them with your body - this will help work out the front of the thigh and the press. Do 1 minute.
6. "Cobra". Lie on your stomach, the body should be pulled forward as much as possible, arching your back (the face “looks” at the ceiling). This will stretch the press well after the "bike".
7. "Side Lunges". Stand straight, take one leg to the side, sit down deeply, keeping the body in the middle. Stand up on an exhale. Repeat 15 times on each leg.

For the back

Beginners should do 12-15 sets, taking no big weight to work out correct technique and accustom the body to the load. After the intensity of fitness training can be increased. With each subsequent lesson, increase the number of repetitions, then start taking more weight. Effective fitness exercises for back muscles:

• normal grip pull-ups(rhomboid, latissimus dorsi muscles are trained);
• underhand pull-ups(the load goes to the big round and latissimus dorsi, biceps, shoulders);
• block pull to the chest(helps to expand the spinal muscles, trains the trapezius muscle);
• neck pull(involves the lower and upper bundles of the spinal muscles);
• block thrust narrow grip (develops the rhomboid, trapezius, deltoid muscle).

For the press

You can get rid of excess fat deposits in the waist area and pump up the press cubes even at home, the main thing is that fitness training for the abdomen takes place systematically 3-4 times a week. It is recommended to do:

1. Straight Leg Raises. Lying on your back, press your hands to the floor and begin to raise your legs, reaching an angle of 90 degrees. When lowering, do not touch the floor with them, lingering a couple of centimeters from it. For 10-15 rubles. for the approach.
2. Crunches with bent knees. While lying down, raise your knees, keeping your shins parallel to the floor, your feet should be in contact with each other. Bring the brushes behind the back of the head, take the elbows in opposite directions. To tighten your stomach, you should raise your head and shoulders, then return to the starting position. Repeat 8-15 times.
3. "Side Plank". Lie on your side, rest your elbow and foot on the floor. Raise the pelvis, stretching the body in a straight line, as shown in the photo, and hold this position for 40-60 minutes. Repeat on the other side.

For buttocks

Before doing the workout, be sure to warm up the muscles, then proceed to the serious part. After completing classes, you can’t immediately sit down or lie down - walk around for a couple of minutes, catch your breath, do self-massage. Fitness at home for the buttocks may include:

1. Mahi. Rest your palms on the wall and do side swings legs 20 times on each side. In addition, you can do jerks with your foot forward or backward.
2. Squats. The legs should be parallel to the shoulders. Lower the pelvis to the level of the knees, then straighten up. During the exercise, keep your back straight, and take the pelvis as far back as possible.
3. Plie. At wide staging legs and turned out socks, squat as low as possible. 10 times per set.
4. Lunges. Stepping forward, squat until a 90-degree formation between the hip and knee (as shown in the picture). Perform 10-15 repetitions for each.

For all muscle groups

This complex is suitable for general strengthening of the body, body shaping, restoration of weakened muscles. Fitness training for all muscle groups may include:

1. For arms, chest. Push-ups, pull-ups, arm swings - perfect option to tone the biceps, triceps, pectoral muscles.
2. For the back. You can quickly strengthen the spinal muscles by doing the plank, hyperextension, pulling the block to the back and to the chest. At home, you can perform slopes with weighting.
3. For the stomach. A variety of twisting options - with even legs, on oblique muscles, the "bicycle" exercise and others - will help you quickly pump up the press.
4. For buttocks and thighs. The most effective for strengthening and giving relief to the muscles of the priests and legs are swings, lunges and squats. Workouts can be selected, combined and alternated as you wish. In addition, it is better to use weighting agents during fitness classes.

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Fitness Exercises - Workouts for Beginners

Fitness represents health system aimed at maintaining and improving physical performance, body shaping, weight normalization. In order for fitness classes to bring the desired effect to beginners, you should familiarize yourself with a number of recommendations and tips. This will avoid common mistakes, to achieve an improvement in physical fitness without any harm to health.

It is not enough just to exercise regularly gym, it is also necessary to pay increased attention to proper nutrition, that is, to follow a fitness diet. Most begin to practice fitness to lose weight and correct the figure. You can get this result only if you completely change both the daily routine and the menu, excluding them from it, replacing them with healthy food.

You can work out in the gym or at home. The main thing is that training, regardless of the venue, will help solve not only the problem excess weight, but also to prevent the risk of development or cure many systemic disorders and diseases.

Through fitness, you can achieve:

• significant improvement in the condition of blood vessels and heart muscle;
• getting rid of joint pain;
• treatment of spondylosis, osteochondrosis, sciatica, scoliosis and other pathologies of the spine;
• normalization of metabolism;
• stimulation of the healing processes of the body.

Fitness helps to cope with depression and some other mental disorders without resorting to medication. A similar effect on the body is due to the production of serotonin, which occurs during exercise. This special compound causes joy and satisfaction in life in the human brain. It is present in most antidepressants.

The concepts of fitness and health have the same meaning. Systematically performed exercises are aimed not only at maintaining the tone of muscle tissue, but also prevent apoptosis - premature genetically determined cell death. This phenomenon is one of the main causes of aging. In other words, a person who practices fitness gets the opportunity to prolong youth.

Types of fitness

This type of physical activity has several varieties, each of which is intended for certain categories of people, solves specific sports or recreational purposes. There are power and sparing systems, male and female types of fitness.

Along with the above, there are the following varieties:

A popular fitness area that includes dance, kick, slide and water aerobics. Exercises performed to music correct the figure, develop a sense of harmony and rhythm, and have a beneficial effect on the respiratory system.

A set of exercises based on calm, smooth, slow movements. He does not assume high loads. Its main advantages are the absence of any contraindications to exercise, low injury risk. Pilates exercises help strengthen muscles without pumping up, increase flexibility, and make joints more mobile.

This system is based on the principle correct breathing when performing all the exercises of the complex. Bodyflex is ideal for people who want to get rid of extra pounds, it helps to normalize the metabolic processes occurring in the body.

It consists in performing various exercises with a special ball. Ideal for those who want to correct their posture, improve coordination, tighten the buttocks, strengthen the spinal muscles.

A relatively new kind of fitness, whose style was borrowed from boxing and Asian martial arts. Classes are held under energetic and invigorating music, require a person to spend a huge amount of energy, strength, endurance. An hour-long taibo training is comparable to a ten-kilometer run.

How to get started with fitness?

Fitness should not be considered as an incredibly hard and exhausting work that needs to be done in order to achieve a cherished goal - perfect body. Do not take training as a tool to achieve high results In sports. An exceptionally positive mood should be paramount, receiving positive emotions from the process. This is possible only if the training program fully meets the goals and corresponds to the physical capabilities of the person.

In many modern health clubs, you can undergo a procedure such as fitness testing. It takes place under the strict guidance of a specialist - a sports doctor, who needs to provide all the information about past injuries, diseases, including chronic ones, and general health.

The sports doctor, based on the information received, selects the client suitable program training, gives advice on which activities are completely contraindicated, and which, on the contrary, contribute to a speedy recovery.

The specialist measures the indicators of pulse and pressure, such as physical parameters like weight, height, chest circumference, hips, waist. Some clubs offer a stress test, that is, the removal of a cardiac cardiogram during rest and under conditions of increased stress.

The right choice of a fitness program for beginners is to select a system that is not capable of harming health. You need to start doing the kind of fitness that will fully correspond to all physical capabilities. When the classes are personal trainer, they are not only more productive, but almost completely eliminate errors and excessive overtraining.

The club in which the classes will be held is also important. Before buying a subscription, first of all, you should read the reviews about the institution, paying Special attention on how good professionals work in the health and fitness club.

They are quite simple and consist of seven points:

1. Fitness should not be treated as a hobby. These are complete workouts. You should not give up, skip classes because of a bad mood or because of laziness. If you indulge your own weaknesses and attend training irregularly, this will slow down progress.
2. You don't have to be afraid of mistakes. After all, they are learning from them.
3. Schedule should be planned. Training should take place at least three to four hours a week.
4. Excessive zeal during classes will only lead to overtraining muscles and will not allow the body to recover on rest days, reduce the effectiveness and productivity of subsequent trainings.
5. Failure to comply with special diets will minimize all efforts and efforts. Attention requires not only nutrition, but also compliance with the correct drinking regimen, which replenishes the spent fluid.
6. Necessarily you need to encourage yourself for each passed training process stage.
7. Must be in constant contact with your trainer, keep a diary, writing down the advice and recommendations of the instructor in it.

A set of exercises for beginners

The basis of studies on initial stage experts recommend doing three exercises:

1. Aerobic. Aimed at training blood vessels and the heart - walking and running in place.
2. Power. Designed for the development of a specific muscle group, including light weight lifting.
3. For flexibility. These should be static, slow, smooth exercises. If you overdo it, you can damage the ligaments.

Training should begin with a good warm-up. This allows you to warm up the body, improve blood circulation, reduce the risk of injury.

Fitness classes at home

You can train not only in the club, but also at home. The main thing is to correctly and competently approach planning. Experts advise to purchase such Sports Equipment, How treadmill, dumbbells, fitball, rug. At home, you can do exercises that involve your own weight, such as lunges and squats. The only disadvantage of such classes is the lack of a coach.

Who is contraindicated in fitness classes?

Moderate physical exercise are generally suitable for everyone. However, when starting training, it is best to consult with a specialist. There are a number of medical indications in which you can engage in fitness in a sparing mode or completely abandon training:

• infectious diseases;
• increased body temperature;
• malignant neoplasms;
• the presence of endoprostheses;
• epilepsy;
• psychological pathologies;
• diabetes.

Pregnant women should only engage in specially designed varieties of fitness.

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