What is the main thing in training? The main thing is consistency! Attending workouts from time to time, a week before an important date and three days before flying to the resort is all nonsense, of course. Even just to maintain yourself in an already existing shape, you need to do it once a week (whisper: if you are over 25).
Two quality workouts a week will allow you to slowly but surely move towards your dream body. Three – will significantly speed up the process. Four – close to turbo mode, but remember that everything is good in moderation, and fanaticism is harmful in any of its manifestations!
The frequency and schedule of classes is determined from your life schedule and well-being, but what exactly to do in a fitness club? Of course, it is ideal to hire an instructor who, at least at the initial stage, will explain, show, teach and supervise the classes based on your specific goals (how to choose a coach, read our article). If you are already familiar with the technique of performing the exercises, but do not understand how to put them together into a single system, you can agree on drawing up a training program and do it unaccompanied. But if the budget was enough only for the purchase of a season ticket, but there is more than enough enthusiasm and perseverance, you will have to figure it out on your own.
Healthy lifestyle is now on the crest of the wave, and against this background, the fitness industry is developing at a leaps and bounds. A huge number of directions, branches and perversions (crossed out). Let’s immediately agree that “a miracle exercise, just 10 minutes a day – and you are Iza Gular” is an urban legend. Unfortunately, miracles do not happen in the mundane world of gyms.
There are four main types of training: strength, cardio, functional and static. Each of them is good in its own way, and the choice depends on what goals are being pursued.
Power training uses a huge number of muscles, perfectly promotes weight loss, develops a beautiful body relief, increases the strength of the trainee, and forms the correct posture. It must be understood that the combination and sequence of exercises matters. For example, first, squats are performed (almost the whole body works: legs, back, abdominal press), and after lunges for point finishing of the thigh muscles. Almost every exercise has a variety of variations that allow you to get closer to previously unused muscles. Strength training is strength training, which is performed with weight, and, alas, these are not 3 kg dumbbells. Of course, you shouldn’t rush to 25 kg pancakes right away, start with an empty bar, but over time the weight will have to increase, the body will gradually get used to the stress. And remember: technique, technique and technique again! Otherwise, there may be more harm than good.
Cardio workout promotes the development of general endurance, cardiovascular and respiratory systems. To some extent – losing weight, but to achieve the result, you need to maintain a certain level of the pulse. Therefore, the workout should be long enough to reach this level, but not too long so as not to wear out the heart ahead of time. At the same time, losing weight on cardio, you will not get the desired relief, the body will be thin, but flabby, “unformed”. However, high-intensity cardio sessions combined with strength training give an excellent effect of drawing previously worked muscles.
Functional training designed to make your daily life easier, improve flexibility, strengthen joints, develop reaction, balance, etc. Summer is coming, which means that apples will ripen in the neighbor’s garden soon, and you are such a hop! – we flew over the fence, and not a single watchman with a berdyanka will catch up with you (crossed out). But seriously, for a person with a sedentary job, a very useful thing: you can lose weight and strengthen your muscles, your back will pass, your knees will stop whining, and it will be easier to carry bags from the supermarket (although it is still better to entrust a man with this).
Static workout – long live the plank! Runs anywhere, anytime. It is believed that static exercise can help you lose weight. Honestly, I do not know people who have lost weight only thanks to such exercises. But you can strengthen the muscles, relieve tension from the spine, stretch. Can be used as a supplement to your main workout, for example for cooling down. In addition, it is suitable for people who are in rehabilitation after medical intervention or have health limitations. Strictly with the permission of a doctor!
In general, study, choose, try, find yours! And remember, there is no one-size-fits-all advice on sports. What works well for one is useless for the other. Moreover, as you get results, you will change your goals and you will need new tools, so in the end you will try everything!
Remember, the correct execution technique is a guarantee of health!
Effective training for you!