Precautions for fitness classes

Did you know that practicing certain sports can be a real trigger for serious illnesses?

Cancelling training is not worth it, but you observe safety obligation!

Consultant - Irina Schumacher, fitness trainer

All around people are talking about the benefits of exercise. But few people remember the importance of precautionary measures in fitness classes.

It is believed that sport, by definition, can not hurt. But not every coach, even in a well-proven health club tells his players about the intricacies of technology to perform complex exercises.

Not to mention the fact that any, even the most uncomplicated exercise if it regularly perform properly not only be useless, but can cause injury and even serious health problems!

Take care of your back!

Few of the fans of fitness pays due attention to strengthening the muscles of the back, resulting in a kind of spine turns into the Achilles heel. And although it is not a reason to abandon the sport, incorrectly configured, for example, the same leg raises from a prone position (to strengthen the lower press), you can easily hurt the lower back!

The fact that most women back muscles are weak and not able to keep your lower back pressed to the floor - as required by the technique of this exercise. As a result of the back undergoes strong load and thus possible injuries and sprains.

Exit: to strengthen the back muscles and doing exactly the number of exercises and with the amplitude at which you are able to hold your lower back pressed to the floor. "Pumps a" press should be using other, less traumatic exercise. Earn back injury can be, doing step aerobics if bend at the waist, especially in the uphill leg.

Intensive classes in belly dance are also fraught with spinal cord injuries. Most of the load when the spine undergoes regular long jogging - it sags like. Therefore it is useful to alternate running, such as bike riding.

Joints: learn to feel

When doing such popular sports like running, tennis, Taipei. cycling, step aerobics, and others. (associated with high-intensity shock load) joints are the first to feel the tension. Therefore, those who have weak joints need special care in choosing the type of physical activity and be sure to observe safety precautions.

For example, if it is running, you should not just get involved in long range - start with the distance that can run without shortness of breath, and then gradually increase the duration of employment. So your joints gradually become accustomed to the stress and not bother you.

Also, if too intense jogging and other forms of aerobics can be problems with the cardiovascular system.

Therefore, it is not necessary in the first few days of training to try to beat all Olympic records. Especially easy to injure your joints and back when doing Taipei. Before you start training, the coach should tell in detail and almost certainly show how to perform a particular exercise.

Listen to your body: feel uncomfortable - stop practicing and seek medical advice. Bear in mind that when some kinds of physical activity (eg, cycling, step aerobics, and so on. D.), You can experience discomfort in the joints, while others - not. Choose something that does not cause discomfort.

Tennis is not for the lazy

If you decided to engage seriously in the sport, consider that you necessarily have to devote time to physical fitness. The fact is that in the game of tennis in the whole burden falls mostly on one side - the lead.

As a result, regular intensive trainings (3-5 times per week) are possible disparities in physical development. To avoid this, you need to do exercises that harmonize the physical development of the body.

Only balls should bounce

Under the slogan advertised sports underwear famous tennis player Anna Kournikova. And she was right! Recently, British scientists conducted a kind of experiment, which was attended by 56 women. It turns out that women "balls" during the run not just dashing "jump", but also describe in the air something like eight: up, down and from side to side.

Scientists have found that during the time when a woman's foot run over a mile, her breasts, a bra is not constrained, "proprygivayutsya" in the coast about 135 meters (at each step, the average chest moves relative to the body about 9 cm).

Considering that the average weight of a "ball" of 200-300 grams, the load on the ligaments and skin of the breast (she also performs a supporting function) is really quite high. And the larger the breasts, the greater the amplitude of its movements. Moreover, some women from the three-dimensional shape such a load can lead to pain, discomfort in the chest after jogging and other exercise.

However, this is not so bad, but not so on Cowper stretching ligaments responsible for the beautiful "raised" the shape of breasts: they are not restored. When study participants wore ordinary bras, breast fluctuations decreased by 38%, and in special sports bra - 78%.

As you know, no comment, so forward to shop for a sports bra! The main thing, pick up his size.

Dreams of a flat stomach

All of the fairer sex dream of a flat stomach and slender waist. For the sake of this great goal many of us are blissfully shake your abs and sit on a strict diet. But often these seemingly true actions do not lead to a long-awaited result.

Fitness at home

Like many women, burdened with excess weight and do not have too much time and money, I'm 5 years had to grind figure at home. Someone will say: it is the easiest way!

It turns out there are some secrets.

Step №1: Charging + WALK

25 years ago all the problems, "problems with the figure" I nipped in the bud a daily morning exercises. So my grandfather taught me: before breakfast, 15-20 minutes is required to do exercises - tilts, squats, swings his arms and legs. However, after 25 years I have literally added 7 kg! With the growth of 170 cm My weight was 75 kg and had stopped to get into clothes. It was clear that morning exercise is not working ...

CONCLUSION: Elementary charge - not a panacea for weight loss, provided that there is a lot!

However, it is - a good start for those who have never engaged in no physical activity and do not lead a sedentary lifestyle.

Step №2: fashion magazines

I bought a ladies' magazines with exercises. However, some systems do not come to me in principle: they had to have dumbbells, step-platform and other specific sports prichindaly, splurge on that I did not like. So just make the complex of squats and lunges, twisting the press, push-ups learned from his knees - generally available means of molded himself "an athlete and beauty."

From the articles I found out about all sorts of new and interesting areas of fitness - Callanetics, Pilates, Bodyflex and so on. Yet it was convenient that the material was clearly spelled out how and how much to do each exercise. In the end, I managed to get rid of 3 kg, and then the case has stalled.

Firstly, every day repeating monotonous motion was bored. Secondly, I have been reading articles and smart concluded that for efficient combustion of my (and not only mine) excess fat need aerobic exercise, ie classes with the pulse of 135-150 beats per minute. Putting a finger to his own wrist and taking the stopwatch hand, I concluded that my training in the aerobic does not pull. So she went to the store for a video cassette with present aerobics.

CONCLUSION: An exercise program from magazines discipline and help to learn about new types of fitness. However, the effect would be only if properly pick up a complex. If you have too much weight, feel free to skip too heavy exercises and do them instead of the ones that you are pain-free. If you have "early bird" - engaged in the morning, if the "owl" - the evening after work.

STEP №3: UNDER VIDEMAGNITOFON

For eighteen years I have acquired a myriad of video cassettes and DVD-discs with different systems. Doing so I like! Start recording, and if included in the stream: until the end, there is the temptation to break off to drink (eat, talk on the phone), as in self-employment.

However, it turned out that in 2-3 months cassette bored, and stress during training ceases to be felt, so you have to buy a new set. I started with the courses under the common name "Aerobics", then went on to cassettes, where classes are all sorts of celebrities such as Cindy Crawford, then addicted to dancing and "Fit-ball" - exercises on a large inflatable ball.

So, I worked almost every day (4-5 times a week aerobics, 2-3 days - Charging from magazines or pilates again under the tape. In addition, revised their food, and as a result my weight returned to 68 kg.

CONCLUSION: Videotrenirovka really effective way to lose weight. But do not overdo it with the load! Focus on your own sensations: the fat burns in the event that during training you are able to say a couple of sentences. If, however, you can not utter a word, very short of breath and sweat - the more likely you are overloaded and burn fat instead of carbohydrates and their own health. Look at the tape, to what level of training is recommended this complex.

Commented Irina Guseva, sports physician network of clubs "Orange fitness":

Choosing a way to lose weight at home, be sure to consult with your doctor. Good to purchase training manual for physical therapy, they always have in the stores of medical books. Most likely, the first 3-4 kg will go quickly, it is mostly liquid. To really get rid of the heavy weight, you have to deal with regularly changing program. Thin, say, 10 kg for one program - all the more it does not work, it's time to move on to another.

Step №4: weight training

Now I was wondering: is not if I can help with the training change the proportions of the figure? Since my childhood I not very happy with the fact that my "head" of the 46th size, and the priest calls the 48th ... Taking up magazines, I found this: aerobic exercise to burn fat and at the same time "dry" down and increase the top help Only exercises with weights, and all sorts of heavy exercise with its own weight: push-ups from the floor (not on their knees, and toes!) and on the uneven bars, pulling on the bar ...

In general, over the next year and a half my apartment has gradually turned into a gym. Were bought prefabricated weights (weight of which can be varied from 1, 25 to 15 kg), appeared on the wall parallel bars, horizontal bar perched above the door ... It was used regularly. I purchased this video "Power aerobics", then switched to the power of the program from magazines, and from aerobics did not refuse.

CONCLUSION: collaterals useful to you for the final polishing of the figure. Starting from such training, especially when a large excess weight does not make sense - they are driven not fat, but rather form a muscular corset underneath. In addition, these exercises are quite traumatic, so before you start them, a good idea to consult with an experienced person.