Contents
A journey of a thousand miles begins with the first step…
Chinese proverb
You just made the first step to a healthy lifestyle. To protect yourself from those troubles that may happen in transit, you should read this article to the end, and try to follow the advice.
Here we will try to give the most universal information on how to properly do fitness that anyone can use, but of course you need to understand that there are no exercises, complexes, methods, and training concepts that are perfect for all, in each case, these issues shall be resolved individually, under the supervision of a sports doctor.
Here are the basic rules that must be observed regardless of the level of fitness experience and the nature of the performed exercises. So the effect of physical activity was stable you need to make it your way of life.
Regularity
In order to understand the value of fitness, sometimes just a few sessions is enough to obtain the first effect. But to make effect constant – You need to make such studies your way of life. Physical exercise differs from drugs. The more we use it the more effective it becomes, it does not develop tolerance and doo not have noted side effects.
You do not have to deal with fitness every day, it is enough 3-4 times a week, but it should be done regularly, the practice shows that the most difficult in this respect are the first 3 weeks of classes. Then You get used to such rhythm, and the absence of physical exercise will seem unusual.
Systematic
The exercises that You do must be strictly regulated, with a clear focus on solving Your specific tasks and achieve certain goals. Ideally, the training system must be developed by a sports doctor, taking into account the characteristics of Your body, to choose the nature of the exercises, as well as the volume and intensity that suits You.
Doing fitness training haphazardly, You risk not only not achieve the desired effect, but even on the contrary, to harm your health.
The adequacy
Before you commence any exercise You should realistically assess their strength. In order to know the objective state of the organism, it is necessary to consult with a qualified sports doctor and undergo certain diagnostic tests. But, in any case, if the exercise seems too complicated and You are not sure of the correctness of its implementation, it is better to abandon it or to try a simplified version.
If the load of the exercise, despite the correctness of the implementation, seems excessive to You or causes pain, that he should also given up and you should choose something easier. In addition, you should abandon any exercise, if You body temperature rises above 37 °C.
Self-control
As noted previously, best, when Your training takes place under the supervision of a qualified sports doctor, but, anyway, You have yourself to be able to determine in what form You are in the moment, and also to control your condition in dynamics.
The simplest and most effective way for that self-control is the holding of the orthostatic test. Waking up in the morning without getting out of bed, measure your pulse for 1 minute, then stand up, rather abruptly, immediately measure the pulse for 10 seconds and multiply the reading by 6. Then compare the results.
Normal value of heart rate in the supine position should be different from the magnitude of the pulse immediately after You Wake up to no more than 12 to 24 beats per minute. Watching the figure everyday, You will be able to see how effective is your training program. If the difference will gradually decrease, and then stabilize at lower values than before training, then You are in good shape.
If some day You notice the increase, you need to give yourself a breather, and if that does not help, then to revise the system of training.
Here are some examples of exercises that develop these important physical qualities as strength, endurance and flexibility, as well as recommendations for their correct implementation. We emphasize again that given exercises are as universal as possible, and act on the major muscle groups, nevertheless for someone they may not be suitable. Exercises stretching is performed slowly and smoothly, the greatest stretch can be done while exhaling.
Exercises to develop strength
Power — the ability to overcome external resistance or to oppose it through muscular effort. Exercises on development of force can be using the weight of your own body and weights. It is very important not to interrupt the breathing during the execution of strength exercises.
Pushups
This exercise strengthens the major muscles of the arms, upper back and chest. From the starting position “push-UPS” performed by flexion-extension of the hands. If this exercise seems too tough, you can simplify it, by being based not on the feet but on the knees (especially for women).
Try to keep torso and legs in one line and avoid sagging in the back, to do this, focus your attention on the abdominal muscles.
The flexion of the trunk with turns
This exercise strengthens the core muscles of the abdominals and lower back. From the starting position lying on back, legs in the air, bent at a right angle, feet crossed, hands behind head, it is necessary to perform flexion-extension of the torso, in turn bringing left elbow to right knee and right elbow to the left knee.
If this exercise seems too hard, you can make movement in the same direction but with smaller amplitude. Try to avoid excessive flexion in the thoracic spine.
Squats
This exercise strengthens the major muscles of the legs. From the initial standing position, feet slightly wider than shoulders do flexion-extension of the legs. If this exercise seems too hard, you can put your feet a little wider or perform squats with a smaller amplitude (proprietary). Try to keep the body straight, do not separate the heel from the floor.
Exercises for development of endurance
Endurance — ability to continue any work without reducing its effectiveness. For good Health it is recommended to develop endurance training lasting at least 30-40 minutes, maintaining a pulse in a certain interval (calculated individually, but average values range from 120 to 150 beats per minute).
This can be walking, Jogging, swimming, Cycling, exercise bikes etc.
Exercises for development of flexibility
Flexibility is a property of the musculoskeletal apparatus to perform movements with large amplitude. For the development of flexibility athletes use stretching exercises of muscles, tendons, ligaments. For greater efficiency it is better to perform fewer approaches, but several times a day.
All the stretching exercises are performed slowly and smoothly, the greatest stretch can be done while exhaling.
The stretching of the neck muscles
This exercise improves mobility in the cervical spine. From the initial standing position right arm bent at the elbow, strike behind the back, the left hand tilts the head to the left until you feel a light tension in the right side of the neck, then change hands places and perform the exercise in the other direction. Try to keep your back straight and avoid twists and bends the head forward and backward.
Stretching of the muscles of the shoulder girdle
This exercise improves the mobility of the blades, increases range of motion in the hands. From the initial standing position trying to connect the hands behind the back, between the shoulder blades, left hand below, right hand on top, then change hands. If it is impossible to achieve direct contact of hands, you can use the means at hand (towel).
Try to keep your back straight to avoid bending and bending of the torso.
Stretching back muscles and back of legs
This exercise increases mobility in the lumbar and thoracic spine. From the starting position sitting on the floor doing the trunk bending forward, trying to get your fingers on the foot. If this is not possible, focus on stretching the lower back.
Stretching the muscles of the anterior surface of the legs
This exercise increases the range of motion in the legs. From the initial standing position hold with the right hand support at shoulder level, bend your left leg so that to seize with the left hand and foot, drop the left knee down until you feel tension in the front of the thigh.
Try not to bend your back.
Stretching of the muscles of the inner surface of the legs
This exercise increases mobility in the hip joint. From the initial standing position tap right foot to the side and put on a chair, then perform a forward bend to a slight feeling of tension on the inner thigh.
Try not to bend your supporting leg.
So… In conclusion, we would like to add that an important value in building a workout has a positive emotional attitude. If You have planned your training process so that enjoy it, the results will always be excellent. Enjoy!
More instructions on doing fitness correctly watch in the video below:
