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 proceeding to active training, learn all about the mistakes newbies make! And then all efforts on the sports field will give not just excellent result, and an example worthy of imitation!
Independent trips to a fitness club or gym - not best idea for beginners. Effective training requires clear goals and instructions. Therefore, at first it is better to study in the company of like-minded people or 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 direction of experienced trainer even a short-term workout will give a better result than a beginner's 3-hour 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 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 injuries. Severe pain after a workout is not an indicator of effectiveness, but evidence that something went wrong!
Intense 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, as a rule, are equipped with a small reminder of how to exercise on 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 the angle of inclination should be 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 that it must be consumed daily. 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.
“A healthy mind in a healthy body,” 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, the absence 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, slimming, set 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 is so difficult about it!?”, - this is how the words of people who overestimate their capabilities and do not have a correct understanding of sports culture sound. 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 the maximum value, which is calculated from the results of the stress test in the gym.
Nature arranged man so that the body should receive the necessary amount of 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, the key point will be the ability, 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 maximum effective heart rate with regular changes 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 therefore difficult is the choice the right shoes with fixation of the foot 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 loading 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 accelerates 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 short time build muscle mass.
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
Newbies, seeing a large number of various shells, begin to randomly engage in strength exercises. Our ligaments are arranged in much the same way as very dense rubber bands, only the rubber has a constant elasticity, and the ligaments are compressed and susceptible to sudden loads at rest.
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 is exercising 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 excess weight, starving and exercising intensely. 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 jerk, whether it be a machine or free weight- exhale on the jerk, inhale on the lowering. Many girls who have previously been involved in aerobic exercise (running, group classes), sooner or later decide to go to the gym to strengthen their 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, it will not be possible 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 do not 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 small cardio workout, the hormonal background of a person who has just woken up also has this, but for the full construction of muscles and their correct operation"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. At the beginning of the journey, you should not “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 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 complements 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 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. Training process should be different even for people of different body types: 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.
Today, a fit healthy body without extra pounds and sagging skin is in fashion. And no matter how old you are, and what lifestyle you profess, if you want to be in trend, you must look perfect. Get some advice for those who want to have perfect body, but does not have time for trips to gyms and fitness clubs.
Features of fitness at home for weight loss
Modern rhythms of life force people to work hard to achieve success. In addition, you still need to have time to take care of children, improve life and much more. Despite this, all women strive to look beautiful and well-groomed. But what if all the fitness rooms close before you finish business and open when you are already working? The solution is to exercise at home. This article will help you do it right and profitably:
- Before starting fitness classes at home, you need to purchase and set yourself up for regular work, since there will be neither a trainer nor a clear schedule to control your classes.
- You also need to understand that fitness classes do not work wonders and will not turn your body into a pile of muscles, but this is just a way to lose a couple of extra pounds and keep your body in shape.
- First of all, you need to choose a place to practice. It should be spacious so that nothing restricts your movements during exercise.
- Before starting each workout, be sure to ventilate the room.
- Fitness is a set of exercises that is easier to perform to music. Therefore, if you have such an opportunity at home, prepare a collection of rhythm tracks.
- Also, during fitness exercises, you will need a small exercise mat on the floor.
- Do not eat anything for an hour or two before class and at least an hour after it, so as not to provoke nausea and vomiting.
- Fat burning occurs from the twentieth minute of training, so make sure that nothing distracts you for at least half an hour. Over time, when you get used to homework, their duration can be increased.
- And one more important point is healthy eating, which must be combined with fitness exercises to achieve the desired effect.
When doing fitness at home, you need to alternate power loads and endurance exercises. Breaks between exercises should be as short as possible if you want to lose weight.
For beginners, the first fitness classes at home will not be easy. It's hard to know if you're doing everything right or not. The difficulty lies in the fact that no one controls the process. It is better for beginners to attend at least a couple of classes in a special group and learn the basic exercises, and then continue at home.
If you don't have that option, find a large mirror and place it in your workout room. So you can see for yourself how the exercises are performed.
And the main thing for beginners is to be patient. Not everything will turn out right away, but over time you will be able to achieve the desired result.
What fitness exercises can you do at home?
Fitness is a sport that does not require special equipment or equipment, so almost everything is possible. You need to start training with a warm-up. The following exercises are good for this:
- rhythmic movements with outstretched arms to the sides so as to engage shoulder joints;
- (5 minutes);
- alternate inclinations to the floor of the right and left hands;
- on the spot at a slow pace (5 minutes).
- Running on the spot 5 min. How much do you need to run to lose weight.
- Lunges with dumbbells: 10 times to the right and left sides. Perform three approaches.
- Squats (preferably with dumbbells 1-2 kg) 15 times in three sets. It is very important to keep your back straight.
- Lying on your back: fix your hands behind your head, bend your legs at the knees and raise your shoulder blades. We perform the exercise 20 times in three sets. Ideally, alternate with a cardio load: running for 5 minutes or jumping rope 20 times.
- We perform: from the starting position, we raise the reduced legs 30 degrees up.
- Then again, exercises for the press: from the starting position, simultaneously raise the legs and shoulder blades 20 times in three sets, which we alternate with cardio exercises.
- simple but very important: push-ups from the floor 20 times. If you can't do that, then at least push yourself off the wall.
- Further endurance exercises: you need to lie on your side on an outstretched arm so that the body does not touch the floor, and keep yourself in this position for at least 30 seconds. Repeat the exercise three times on each side.
- Jump rope for 5 minutes.
This is the perfect set of exercises to practice at home. At first it will be difficult, and then these exercises will become easy and familiar.
How to do fitness?
In order for fitness classes to be beneficial to the body, you should adhere to simple rules for home workouts:
- exercise at the same time of day every day if possible;
- do not skip classes;
- do not exercise on a full stomach and do not eat immediately after completing the exercises;
- do not be distracted by household chores;
- during the lesson there should be good oxygen access to the room and ventilation;
- take care of yourself when you exercise;
- keep your back straight;
- make breaks between exercises as short as possible;
- drink plenty of water during class (it is recommended to drink, especially if you feel sick from drinking ordinary water);
- If you feel unwell, stop exercising immediately.
Fitness at home with Julia Bogdan
Julia Bogdan, known as a fitness trainer, has developed her own rules for a quality workout at home:
- If you want to lose weight, then exercise 3-5 times a week. After achieving the result, you can keep fit by training 2-3 times a week.
- One day a week you need to rest, so as not to overwork the body.
- Classes should last about an hour, then they will be effective.
- Start your workout with a warm up. All power loads should be alternated with cardio loads, such as running.
- Drink water during classes, but in small portions and no more than half a liter.
- Combine fitness with, then you will achieve results.
- During training, you need to involve all muscle groups, and not just problem areas.
- Exercises for training should be as diverse as possible in order to comprehensively develop your body.
- Only regular training will be successful.
- Everything should be done with pleasure and good mood, as this doubles the results.
It is better to perform exercises by watching video tutorials, because this way the quality of the workout will be much higher. This video presents a set of exercises from Yulia Bogdan for a complete home workout.
If you decide to use video lessons, first watch the video to the end, and then do the exercises with the trainer. You can also use other video tutorials with Julia Bogdan, they are freely available on the Internet.
Self-improvement is always the hardest. Therefore, do not give up at the first difficulties and failures. Fitness at home is a very good alternative to expensive gyms, and most importantly, effective if you follow all the rules. Be demanding of yourself and persistent, and you will always achieve your goal.
With this article, we want to give you a little boost. Fitness can and should be done at any age. Because it's not only nice, it's terribly useful. The main thing is to enter the training mode competently and accurately, so as not to discourage yourself from exercising and ruin your health. We asked for a personal trainer, gym instructor of the PALESTRA sport club Zoya Kostyleva talk about what beginners can expect from their first trip to the gym.
When you first come to a fitness club, you should not rush to all the simulators at once. Moreover, you should not start training at all without consulting a specialist. If you have not had any special health problems all your life and have a history of only colds, it will be enough for you to talk with a fitness instructor before starting training. He will conduct a series of tests that will help determine how your the cardiovascular system, and will show safe exercises.
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The first workouts should be short, infrequent, but regular. The best option is 2-3 times a week. If you practice more often, the body will not have time to recover, and if you go to the gym at random, you can forget about the result. The duration of the workout is about an hour. This is an approximate time limit. There is nothing wrong with the fact that sometimes you will work out for 50 or 70 minutes. But if you do less, you may not have time to complete the right exercises and load the body properly, and from too long exercises the body will only get worse. At first, such a duration of training will suit everyone: both those who came to lose weight and those who simply decided to get their bodies in shape. |
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If health is actively naughty and the body regularly reminds of itself with various pains, before visiting it is necessary to undergo a full examination at the clinic and go to the fitness center with a medical card. Well, if you belong to the average model of a person who, on average, feels tolerant, then fitness testing is provided for you.
Fitness testing includes heart rate before and after exercise, a doctor's examination for posture features, body type and flat feet. In some clubs, bioimpedance analysis is carried out: a special device measures the resistance of body tissues and reports on percentage fat, fluid and muscle tissue in the body.
Perhaps you will be given a plantoscopy, that is, they examine the condition of the arches of the feet for flat feet. After all, if, for example, with flat feet, you start to run intensively, this will lead to disruption of the spine.
All the data received is analyzed by a doctor or a fitness instructor and draws up a training plan and develops a proper nutrition regimen.
Lose weight or get fat?
You can't lose fat and gain muscle mass at the same time. There is a misconception that you first need to "swing", and then "dry" - that is, burn fat. This program is suitable for professionals. In fact, a middle-aged woman comes to the gym most often overweight, and the layer of fat that hides the natural beauty must first be got rid of. The surest way to burn fat is resistance training (strength) combined with cardio.
Cardio workouts include running, walking, exercise bikes, and step machines. In general, all possible fast and energetic movements performed without interruption for at least a few minutes.
The fact is that at a certain pulse rate. On strength training the heart, although it beats with a frantic frequency, the rhythm is unstable. In addition, if you are not used to strength training, you can get an “overdose” - the pulse also has a limit, which is calculated using the formula 220 beats minus age. Anything above is already tachycardia. The average optimal heart rate for exercise is 120 beats per minute. Very often, for beginners, such a pulse is set not even when running, but when brisk walking. Do not worry and do not try to overtake a neighbor. If the pulse while walking fast is about 100-120 beats per minute, just walk. You are better off walking for 20 minutes than running for 2 minutes.
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During fat burning, do not give up power simulators. Resistance training is to strengthen the muscles so that they do not disappear with or instead of fat. Usually used to strengthen muscles big weight and lots of repetition. The weight is selected in such a way that a person begins to feel tired by the 15th repetition of the exercise. Initially, it is recommended to perform three sets of 15 repetitions for each muscle group. The rest time between sets is one and a half to two minutes.
| 4 misconceptions about healthy food | |
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If you want to lose weight - do not eat carbohydrates, only proteins. The more protein, the more muscle. You need to drink as much as possible. Steroids and other "chemistry" qualitatively discredited all sports nutrition. But still there are safe and even useful drugs. For example, protein is a powder that is mixed with water or low-fat milk to increase muscle mass. Or the fat burner L-carnitine. He, perhaps, is considered, although very weak, but the only harmless fat burner. This substance accelerates the transport of fats into a working cell. The key word here is working. If you sit on the couch and drink L-carnitine, you will not turn into Thumbelina. But if you use it immediately before training, fat burning will be somewhat more effective. |
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When the period of active fat burning is over, it's time to switch to strength training equipment.
If you can run and pedal yourself, then the scheme strength training worth working out with a trainer. The minimum required is at least one personal training. Usually the training program includes exercises evenly for all muscle groups: back, chest, arms, legs and muscles abdominals. To build muscle mass, the weight lifted (shifted or pushed off by the legs) should be much more, and the repetitions should be less, and all muscles are worked out not in one day, but in turn during the week. We warn you right away: after the first strength training, the muscles will hurt mercilessly.
The first results will appear in about a month regular workouts- you will realize that you have become stronger, your well-being has improved markedly. If you have been working hard for several months, and there is no result, then you are doing something wrong, and you need to consult a specialist. But usually after six months or a year of regular training and a healthy lifestyle, a person noticeably changes.
Math of the heart
There is an approximate table of the ratio of heart rate and duration of training, adhering to which classes become as effective as possible. The formula is taken as the initial figure: 220 beats per minute minus age. Let's say you're 40 years old. We subtract 40 from 220, and we get 180 beats per minute - the maximum heart rate limit that can be achieved in training. If the pulse exceeds this mark, there is a danger to health.
At (from 1 to 2 hours) optimal rhythm- 50-60% of the maximum heart rate. Thus, the pulse for a long workout should vary between 90-110 beats per minute.
Most optimal time for classes - from 40 minutes to 1 hour with a pulse of 60-70% of the maximum. For 40 years - 110-125 strokes. If you keep the pulse at this level, the workouts will be effective, and there will be no harm to health.
More intense workouts with a heart rate of 70-80% should last 20-40 minutes. And in a forty-year-old person, the pulse should not exceed 125-145 beats per minute.
With a pulse close to the maximum - 80-90%, it is recommended to do no more than 10-20 minutes. If a person is 40, you need to make sure that the pulse does not exceed 165 beats per minute.
Now almost all cardio machines are equipped with built-in heart rate monitors. got up on treadmill, pressed the start button and ran, looking at the parameters on the monitor. True, such heart rate monitors are not the most accurate. For reliability, you can use personal heart rate monitors - usually they are an elastic belt that surrounds the chest, complete with a wristwatch, to which a signal with heart rate is transmitted.
If you train without warming up, the risk of injury increases greatly and the effectiveness of training decreases. In addition, this is how you form bad habits.
Warming up is an essential part of your workout. You can easily bring your muscles into working condition by following a simple procedure:
- Use a massage roller. Such rollers help to thoroughly warm up the muscles of the whole body. Here Lifehacker told in detail what these tools are and how to use them.
- Five minutes of cardio: quickly walk uphill, exercise on elliptical trainer or an exercise bike. If you are overweight, do not run - take care of your knees.
- Be sure to do joint warm-up and dynamic stretching. you will find a video of a good warm-up.
After that, you will be warm enough to get started.
How to make a training program
When you come to the gym, you should already have a clear action plan: what exercises you will do, what muscle groups to work out.
There are a huge number of training programs, but beginners without a coach should not try complex options. To begin with, it is better to limit yourself to the consistent study of all muscles.
Let's conditionally divide the body into several muscle groups: biceps, triceps, shoulders, chest, back, buttocks, hips and abs. If you are going to train twice a week, divide the muscle groups equally. For example, in the first workout, work out the biceps, back, hips, and abs, and in the second workout, work out the triceps, chest, shoulders, and buttocks.
Here are some exercises with machines and free weights for different muscle groups.
Exercises for the legs and buttocks
With this simulator, you can shift the focus to different muscle groups by simply changing the position of the legs on the platform:
- Legs at the top of the platform - emphasis on gluteal muscles and biceps femoris.
- Legs at the bottom of the platform - emphasis on quadriceps.
- Narrow stance - emphasis on outer part hips.
- Wide stance - emphasis on the inside of the thigh.
Leg abduction in the simulator
This exercise works great on the buttocks. Take your leg back until your lower leg is parallel to the floor, but do not fully extend your knees. To better work out the muscles, lower your leg to its original position slowly.
Squats
This basic exercise with a huge number of variations: with a wide stance or on one leg, with a barbell or with dumbbells, from an elevation or with a jump. Lifehacker breaks down the technique of doing squats in detail, and there are several options for squats and other exercises for the hips.
Another exercise with big amount variations. Lunges can be done with your own weight, with a barbell or with dumbbells, moving around the room or on the spot.
During the lunge, make sure that the knee in front of the standing leg is exactly above the heel. Slightly tilting the body forward, you shift the focus to the buttocks.
This basic exercise works out not only the muscles of the hips and buttocks, but also the extensor muscles of the back and the trapezium. Start with the classic deadlift, but don't lift too much weight.
Here is a video with the exercise technique:
To diversify your workouts, explore others and buttocks.
Back exercises
This exercise strengthens the back extensor muscles. It perfectly warms up and prepares for an important basic exercise - deadlift.
If you want to pump exactly the muscles of the back, and not the legs, start doing the exercise from a position where the body is in a straight line with the simulator. Then lift your back, bringing your shoulder blades together and moving your arms back. Hold this position for 3-5 seconds.
The key point in this exercise is that you need to pull the block not with your hands, but with your back. While pulling, lock your back and bring your shoulder blades together. The video shows the technique and features of the exercise:
This exercise also helps to effectively pump up the back muscles. The video below explains the execution technique and the main mistakes:
chest exercises
Bench Press
This basic exercise involves and pectoral muscles, and triceps, and deltoid muscles. The emphasis can be shifted by changing the grip: bench press narrow grip more loads the triceps, and wide - the chest. Also, the emphasis on the chest shifts if you take the barbell. reverse grip, that is, palms facing you.
The video explains the technique for performing the exercise:
This machine allows you to perform exercises that load only the pectoral muscles. Do not fully extend your arms at the extreme points, do the exercise smoothly.
Push-ups on the uneven bars with an inclination forward
If you still can't do dips without help, use an expander or a special machine for support. To emphasize the chest, tilt the body forward.
The technique for performing the exercise can be seen in the video:
In this one you can find chest exercises in pictures.
Triceps Exercises
Try not to spread your elbows out to the sides. If shoulder mobility allows, lower yourself until your elbows are at a 90-degree angle.
Extension of arms on the block
This exercise can be performed with a regular or rope handle. The back is straight, the elbows are close to the body and do not move.
Biceps Exercises
Standing barbell curl
This is a basic exercise that helps to work out the biceps well. Here is a video with the exercise technique:
Unlike the previous exercise, when lifting dumbbells, you must rotate your hands, as this provides additional stress on the biceps. At the bottom, the hands should look at each other, and during the ascent, turn around to the body.
Shoulder Exercises
Standing Barbell Chest Press
Before this exercise, you should do a dynamic shoulder stretch: pick up a stick or expander and move your straight arms behind your back several times, and then forward again. Do not bend your elbows while stretching. The closer you place your hands, the more effective the stretch will be.
During the bench press, take the barbell behind your head. If she stays in front, it will put a lot of strain on her lower back.
When performing the exercise, the elbows should be slightly bent. Do not raise your arms above your shoulders - this can cause impingement syndrome (inflammation of the rotator cuff).
Breeding dumbbells sitting in an incline
The body is tilted forward, the back is straight. Hand movements are similar to the previous exercise.
In this you will find an analysis of the technique for performing other exercises on the shoulders.
Press exercises
Twisting with legs on a hill
Raised leg press exercise By placing your feet on a raised platform, you will eliminate unnecessary stress on the iliopsoas muscles and damage to the lower back. If you want to complicate the exercise, pick up a stuffed ball.
The plank perfectly works out all the muscles of the core. To complicate it, you can place your legs on an unstable support: in loops or on, as shown in the photo.
Hanging leg raise
In more simple version you only need to bring your knees up to your chest.
If this is easy, try lifting your straight legs towards the horizontal bar.
How to choose the right weight and number of repetitions
Take such a weight that you can perform the exercise 5-8 times. The last repetitions should be performed with effort. If you can easily do all eight reps, then the selected weight is too small for you.
Do three sets of 5-10 reps. Rest between sets should be 1-2 minutes, between exercises - 2-3 minutes.
If you are doing exercises without weight, you need to do more repetitions in order to properly load the muscles. In these exercises, perform three sets of 20 repetitions.
After training
After training, be sure to stretch: you need to relax the muscles that worked. You can find stretching exercises different groups muscles, and - exercises with expander bands.
From the very first training, you need to pay attention to your diet. From you will learn what to eat before and after training to accelerate your progress and not harm the body.
Feel free to listen to your body and have fun.
This article is a kind of introduction. It is dedicated to all those who are just about to plunge into the diverse world of fitness, those who finally decided to say to themselves: “I want - and I will!”, I will be as beautiful and healthy as I always dreamed of.
So, you finally realized that the time for great things has come. You have nothing to lose, except for your complexes, you can no longer postpone, and it's time to take care of yourself. You went to this for a long time, but all the time something interfered, put it off, came up with a variety of excuses.
But now the bowl of your patience has run out, the excuses are over, the mirror looks at you with mute reproach, and the beloved man runs from the kitchen to the TV, not noticing your presence.
"Time to act!" you said decisively to yourself. But where to start? Run for a subscription to the nearest fitness club, go shopping, buy a tracksuit or rush into the thick of the Internet in search of exercises for weight loss?
So, let's start in order. First of all, calm down, because you have already made the most important decision. Now consider what is happening.
Check your health
Do you have any chronic diseases or contraindications to any type of physical activity? You may have recently had surgery or had the flu. If everything seems to be fine, but you are still not sure, do not be lazy and sign up for a consultation with the doctor.
When starting classes, it is important to understand what loads will be useful to you, and which ones you should refrain from.
Take your time, remember: you are doing this for yourself, and with every step you get closer to your own ideal, the main thing is to start. This is also a very important step.
In order to start playing sports, first of all, evaluate your physical state.
Pick a time
If you have no health restrictions, think about your lifestyle and work schedule. Do you work five days a week, like most people, or do you work in shifts? What days and hours do you have off work? It is from work (after all, it cannot be abandoned or canceled), while abstract from homework.
Most fitness clubs are open from early morning until late at night.
Here I already foresee a wave of objections on the topic: “besides work, there are still a lot of things to do, many have a family, children ....”. But I want to draw attention to one psychological fact that you most likely did not pay attention to. The bulk of our free time, as a rule, we spend by no means preparing family dinners. And, in general, for the most useless activities, such as, for example, viewing photos on the Internet or television series on TV.
Think about it, analyze your own day. Don't waste your life. Devote time to really useful and interesting activities. One of which is definitely training. You yourself will understand this very soon.
So, with the time that you can devote to classes, you have decided what's next?
At home or in a fitness club
Think about which option is best for you. A separate article is devoted to the topic of choosing a place to study on our website.
Some people are comfortable exercising on their own, while others, on the contrary, prefer to train in a group.
The main thing to be guided by when choosing is the warehouse of your character and the comfort for you personally of this or that place for classes.
Are you a sociable and cheerful person? Are you not tired of being around other people, joint activities inspire you, and any business becomes more fun if you do it together? Then you have a direct road to. There you will get a lot of positive emotions and a charge of vivacity after a hard day's work. Most fitness clubs will offer you both classes in gym, as well as a wide variety of group workouts, ranging from aerobics and Pilates to such exotic areas as zumba or pole dancing.
In addition, in the fitness club you can always get advice from a qualified trainer, which is especially important for beginners.
If you are a calm and balanced person and you are more comfortable in silence, alone with yourself, or with very close people, then you can be recommended to start your path to excellence with homework. Most likely, the hustle and bustle of the fitness room will tire you, and you are already used to coping with various tasks on your own without outside help. Then home exercise is just right for you.
Choose exactly what you personally like.
In fact, training at home can be just as effective and varied as in a fitness club. But if in the club specially trained people think about how to entertain you and benefit your body, and you just have to do what they say and have fun, then at home you will have to develop a training program yourself. Of course, some exercise options for home fitness that you can use, we are happy to share.
What to do
The answer to this question, oddly enough, is very simple. In any clothes that do not hinder your movements and fit you in size. If you work out in the gym, it is better to avoid ultra short shorts or overly open tops. This is not even due to the fact that you come to the gym to practice, and not to demonstrate forms to others. The fact is that any public place, no matter how carefully it is kept clean, is still a collection of microbes.
Hygiene in the gym is a separate topic for discussion. The less your skin will be in contact with the mats, on which more than a dozen people worked out before you, with exercise equipment, floors and benches in the locker room, the calmer for you.
Even if you work out at home, it is advisable to have a separate set of clothes for training.
The ideal option would be a T-shirt and breeches, or leggings or sweatpants. On the feet - a universal option - sneakers. For beginners, it doesn’t matter which ones, the main thing is that you feel comfortable in them. Further, depending on what exactly you will be doing, you can choose special shoes for yourself.
How often to practice
The optimal frequency of training depends on your level of training, as well as on the content and intensity of training. Start with 2-3 times a week. The main thing is to keep it regular required condition. Every skipped workout is a rollback. Missed one lesson - consider that you rolled back two.
Therefore, if you want results, try to make sure that nothing interferes with your workouts. It will be difficult at first, be prepared for it. But when you see the result, you will want to jump for joy. So do not be afraid, everything will work out. You just need to want.
When will the results
Perhaps this is the most burning question that worries not only beginner fitness enthusiasts, but also experienced athletes. The only difference is that athletes know what this very result depends on and are able to predict it. It is to predict with some degree of probability. Because even professionals cannot predict one hundred percent the exact time for the appearance of the result.
First, let's define what this very result is? For some, this is the loss of a few kilograms of weight or the appearance of treasured cubes on the stomach, but for someone - Golden medal on international competitions. Good health, flexibility, energy and mobility of the joints is also a significant result.
And, of course, it should be understood that the result is always the sum of factors. Unfortunately, many people forget about it. The result depends on the scale of the goal, on your initial data (physical condition, age, physique, lifestyle), on the correctness of the chosen training, and of course, in the very first place - on your desire.
Decide what result you want to get and follow the intended goal.
You will see the very first result, expressed in improving your well-being and mood, after a few workouts. Therefore, stop counting the days, just have fun, and know that the result will definitely be. The main thing is to be honest with yourself (after all, you are engaged, first of all, for yourself).
Summarize
You have decided to go in for sports, which means that you have already taken the first step towards your own dream.
- Assess your health, physical condition, lifestyle, temperament, choose an activity to your liking. Modern fitness clubs offer a huge variety of destinations. Try something you will definitely like. You can also practice at home, in a calm secluded environment.
- T-shirts, pants and comfortable sneakers are more than enough for the first time. Don't overwhelm your head with information about where to buy the latest designer tracksuit collection.
- You are ready - start. Don't delay or skip classes. Regularity is the key to your success. Skipping a workout is a step backwards, always remember that. And then the desired result will not be long in coming, and you will feel the first changes after a few workouts.
- Enjoy working on yourself, because with each exercise your body becomes even healthier, and your figure even more attractive!
