Secrets of a safe and healthy fitness

Secrets of a safe and healthy fitness

Everyone can be engaged fitness. But if you are not perfect health, contact your doctor, before starting fitness and to get a gym membership.

One of the constraints active fitness classes, a trauma, but in this case, you need only wait until the injury is completely healed. Harder with chronic diseases.

So, if you suffer from heart disease, lung or metabolic engaged in fitness should be under the supervision of a doctor or even a qualified coach, who, if necessary, be able to provide you with medical care.

Begin studies at a slow pace.

Listen to your body, and the doctor's recommendations. It should not be a first class exhaust itself by intense exercise, it is enough to start with walking, gradually accelerating its pace each time.

As weight training is recommended to lift the weight you lift every day, several times more frequently than you normally would.

Before an active gym, you should consult a doctor or trainer, and perform screening tests to draw up a suitable training program.

The greatest risk associated with fitness - the risk did not start. When choosing an aerobic exercise should take into account several factors.

Effect: Some exercises include jumping, which are difficult to perform, or the implementation of which may result in injury.

Swimming, skiing on flat terrain, skating, cycling and boating are more suitable for people suffering from diseases of the joints.

Convenience: to perform some aerobic exercise need expensive equipment, fitness equipment and other sporting goods, some of the exercises can be performed only at certain times of the year or in a particular area.

The level of training: exercise, requiring athletic training, may continue to discourage fitness.

Try not to engage in exercises that do not correspond to your level of training, and the beginning, do not stop work until until you have mastered the skills necessary to enjoy the lessons.

Social factors: group lessons can be fun and rewarding. Sometimes the company of others are the only reason forcing us to continue classes. Incidentally, for reasons of safety, some aerobic exercise is to perform better in the group.

During the exercises you should always be able to catch your breath and maintain the conversation with the other members of the group.

Moderate discomfort is quite natural, but the pain - this is an alarming symptom. Do not forget to start with warm-up exercises to gradually warm up and enter into the right rhythm.

Try to use the services of an experienced and qualified trainers with the skills of health care.

Exercises to develop endurance, what should be taken into account

1. Time and nature of the exercise. What do you prefer: walking, biking or rowing? Or take turns? All these sport activities are very helpful!

Swimming and climbing the steps of the well trained endurance, but on the condition that you have a comfortable outfit (ie, stable quality sports shoes or bathing suit).

2. Intensity. Keep up the intensity and duration of exercise. Begin to perform each exercise slowly and do not forget the warm-up (at least).

When adjusting the intensity of the activities rely on their own feelings. Never bring themselves to exhaustion when you are short of breath or can not say.

To monitor heart rate using a scale of voltage (this will help the coach).

If you are taking medications that can affect the heart rate and pulse intensity of the exercise, discuss with your doctor. Always start slowly, gradually speeding up the pace of lessons.

3. Duration. The average duration of employment - at least five minutes a day, but gradually increase the duration of the sessions should be at least 20 minutes of continuous exercise, the ideal duration of daily activities - 30 - 45 minutes.

4. Frequency. Doctors recommend to perform exercises to develop endurance of three - five times a week (other days perform strength exercises).

If you routinely perform endurance exercise, alternate exercises of different types, for example, is now the walking, and tomorrow - cycling or swimming.

5. Safety. Be careful when doing fitness on their own and not under the supervision of a trainer. Try to engage with a friend or girlfriend, or in a specialized area.

Before embarking on a program of exercise on the development of endurance, you should consult your doctor.

Fitness at home

STEP №5: Cardio

I finally matured to buy cardio. I felt that for 4 years already accustomed to train at home: the phone, the relatives and the refrigerator can not distract me (mainly because I saw the result of their training and got to enjoy it).

Consequently, it is possible to invest and into something more serious. First I wanted to buy an ellipsoid (also known as a cross-trainer or elliptical trainer) - the most effective and least traumatic of cardio. He is the most cumbersome (takes less than 2 sq. M, weighing 80-100 kg). However, this machine is good for those who want to burn calories at the same time and train upper torso (special sliding levers), and I'm not sure - I'm still not going to part with favorite push-ups, but the legs have loaded the stronger.

Bike I categorically did not accept, but takes much less space. For my taste pedaling at home - it's really quite melancholy, such a device will move quickly into the category of hangers. A hanger I cheaply purchased. Eventually stopped on a treadmill - however, those who have a large weight, it is not suitable due to severe stress on the joints.

I chose the electric track because of mechanical leaf have to scroll itself - legs while running, and it is fraught with failures and fall. Let the fabric pulls an electric motor, and I will change the buttons of his speed and angle, as though running uphill or downhill. Now I get home from training a maximum of pleasure! Well, do not let yourself get better.

CONCLUSION: There is no sense to start a fitness at home with the acquisition of the simulator!

To get started you will be examined in itself - how often do you use them. To do this is to start simple simulator training and to buy only when you feel that you really need it.

Commented Marina Faktorovich, twice world champion in fitness, personal trainer of club "Marcus Aurelius":

- Video courses and exercises from magazines are good that they almost impossible to hurt your muscles and heart. However, if misused their implementation can be pulled ligaments, so it is necessary to do everything exactly as instructed. It is advisable to deal with every day, to find it for 30-40 minutes! House enough less time than in the gym, the main thing - the regularity. And close the refrigerator for a large padlock!

PROBLEMS AND SOLUTIONS

Ira, Moscow:

"She started to do exercises at home, I bought a cassette ... but never forced myself to exercise more than 2-3 times ..." For the beginning decide: are you ready to 3-5 times a week to select hour from the family, household affairs, TV, girlfriends? If yes - then you are sure to find a time and place. If not - do not kid yourself and others: you're not in a state of body and soul, to do fitness at home.

Natalia, Novosibirsk

"In the morning I get up an hour earlier to climb to the track, and I fall asleep on the move ... And in the evening after a workout is very hungry."

Exercise is necessary only at the time when it's convenient for you personally. The main thing is do not try to load itself on an empty stomach! You do not have time to fully eat a couple of hours before exercise - drink half an hour before her fruit juice, eat a piece of chocolate, a handful of cereal, a banana.

Otherwise, you do not make it to the point where "in the furnace" will finally fats. If the evening classes you mired in hunger - you can always find one version of the dinner, which will not prevent weight loss, for example, dairy products, vegetables, fish.

Julia, Istria:

"The size of our" choir "is clearly not allow to turn hulahup or set more or less decent simulator!" At the cassettes and magazines heap of exercises that can easily fit into the usual space between a sofa and a table. The main thing - to want!

Inna, Yaroslavl:

"From his first cassette I otskakala hour, but banter relatives discourage any desire to engage in. In addition, they endlessly something from me urgently needed ..."

With relatives better to agree in advance. Explain to them that you want to engage in a serious and say what time you will not touch it. It is best to deal with in a separate room. As a rule, our household - not so heartless sadist to stop a loved one.

Rice, Ufa:

"Can you lose weight only due to fitness at home, without diet ?!"

Strict diets and fasts on the background of one of the workouts you do not require. But to reduce caloric intake and make it balanced, do not abuse the sweet, fatty, salty, fried necessary. Then you'll get a beautiful and toned figure, and good mood!

Fitness at home

Source: Lose Weight correctly