Man is part of life on Earth. We are created in such a way that physical activity is an integral part of our health and harmonious development. This is especially true now, in the age of computer technology, when people move less, but the need for movement remains. According to medical research, the average daily norm for a person is 15 thousand steps, i.e. 10 km.
Sport as a way of life is a motto inherent in us by nature. Therefore, the team of trainers at the “Be Fit” weight loss camp shares tips on how to join sports and a healthy lifestyle, experience the maximum benefits and enjoy training.
Sports in the modern rhythm of new technologies
Have you probably noticed how your mood deteriorates and negative thoughts appear after a boring day of work spent in front of the computer? And how we cheer up when, for example, we ride a bike, attend a dance class or go to the gym.
The role of sport in a person’s life cannot be overestimated. Agree: playing sports, and any kind of physical activity, gives energy and vigor. It’s not for nothing that we were told in early childhood that physical education makes a person stronger, healthier, flexible and dexterous.
During movement and training, your body also begins to work faster: metabolism accelerates, the skin “breathes,” cells are renewed, muscles actively work and become stronger, and blood circulates better. You can and should join sports and an active lifestyle at any age; the main thing is to choose the right type of activity that suits your personal preferences and health status.
The role of fitness in physical culture
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“The role of fitness in physical culture” Physical education teacher Alexandra Ivanovna Merzlyakova STATE AUTONOMOUS PROFESSIONAL EDUCATIONAL INSTITUTION OF THE SARATOV REGION “BALAKOVSKY MEDICAL COLLEGE” 2020
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Recently, interest in physical culture and new trends in the world of sports has increased significantly. The new buzzword “fitness” has entered our vocabulary. Fitness – (fitness, adaptability) is the development of all physical qualities necessary for everyday life. Fitness clubs equipped with modern exercise equipment, more and more new trends in fitness aerobics, festivals, conventions, men's and women's bodybuilding, bodybuilding, men's and women's fitness, body fitness, kettlebell lifting, powerlifting, arm wrestling. All these areas contribute to the development of mass health improvement of the population by means available to every person. Introduction
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The goal of the project is to form an initial understanding of fitness and its role in physical culture, as well as its role in promoting human health. — Consideration of the relevance of fitness classes in our time. — Involving teenagers and young people in fitness;
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Abstract Everyone knows that without sufficient physical activity a person cannot take advantage of what is inherent in him by nature, he cannot work effectively and be healthy. As the most natural and powerful stimulus that helps to change the state of the human body, physical activity plays an important role in the formation of the most important mechanisms of its life. Fitness is the general physical fitness of the human body, and it is also a healing technique that allows you to change the shape of the body and its weight and permanently consolidate the achieved result, which includes physical training in combination with proper nutrition.
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History of the emergence of fitness The word “fitness” (derived from the English “fit”) has a very broad interpretation and serves as a foreign analogue for such definitions as “fit”, “vigorous”, “adapted”, “healthy”. The word “prepared” would correspond closest to its semantic meaning in Russian.
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The history of the emergence of fitness, in the modern sense of the word, began in Ancient Greece. Boys, and in some cities, such as Sparta, also girls, studied from childhood in palestras - special schools where they learned running, jumping, javelin and discus throwing, wrestling and chariot riding. At a more mature age, everyone continued to improve their body independently.
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Fitness in America Very often they say about Americans that they are a nation of fat and not very healthy people. However, in the USA a lot of attention is paid to promoting a healthy lifestyle and fitness classes.
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“GTO” - “Ready for Labor and Defense” “GTO” - “Ready for Labor and Defense”, within the framework of which competitions were held for a variety of age groups, from 10 to 60 years. We can say that fitness in the Soviet Union was already developing then. No one knew such a word, but the “fashion” for sports achievements and a healthy lifestyle reigned even then.
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the first fitness club in the USSR In 1989, the first fitness club opened in the USSR. This happened in Leningrad. The card was very expensive, which formed a certain circle of visitors. However, demand significantly exceeded supply, and soon there were more similar establishments.
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The relevance of fitness in our time Fitness is, first of all, a healthy lifestyle. Fitness is a person’s response to the accelerating pace of life. The desire to be in shape is a natural desire, all the more relevant now, when diseases and bad habits have become more and more widespread.
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direction of fitness Some people give preference to one type of training and do it until old age, others combine several areas to achieve greater goals. Which type of fitness you choose depends on your specific goal. For example, if you intend to develop body flexibility, but are not interested in gaining muscle mass, then stretching is best for you, and if you want to lose weight and strengthen your heart, you can do aerobics, shaping or Pilates. So that you can choose exactly the discipline that will best meet your requirements and wishes, we will help you understand what the most common types of fitness are.
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Workout is a mass sports phenomenon that has gained wide popularity recently due to its relative cheapness and simple training concept.
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Bodyflex K is a complex of simple breathing exercises using the diaphragm, the task of which is to saturate the tissues with oxygen by holding the breath, followed by a sharp and rapid exhalation.
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Stretching A set of exercises to improve physical health by stretching muscles, tendons and ligaments. Developed flexibility allows you to maintain correct posture and perform exercises better. Stretching also prevents back pain that occurs with age and poor lifestyle.
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Yoga is a teaching, a lifestyle. is a powerful system for healing and shaping your figure.
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Pilates is such a universal type of fitness that anyone can do it, regardless of age, weight or lack of basic physical training. A figure, a straight back, a flat, toned tummy - this is the minimum that Pilates can give your body.
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Callanetics is a system of complex static exercises aimed at contracting and stretching muscles.
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Aqua aerobics The sport comes from two words - “aqua”, which means “water” in Latin, and aerobics is a specific type of fitness that combines physical exercises with elements of choreography performed to music.
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Aerobics This is a set of exercises that includes walking, running, jumping, and flexibility exercises.
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Powerlifting. Sludge sport, the goal of which is to overcome resistance that is as heavy as possible for the athlete.
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Bodybuilding Translated from English it is “body building”. That is, giving your body the necessary shapes and sizes
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Conclusion - The term “fitness” means the diversified development of physical abilities while improving well-being during fitness classes. Allows you to maintain and strengthen your health, balance your emotional state, and improve your physical fitness. Fitness allows a person to live a full life, free from controllable risk factors. With the help of fitness, potential physical abilities and more are developed.
Sports and active lifestyle? For what?
1 Health promotion.
Physical activity, even by non-professional athletes, slows down aging and significantly improves the flow of life processes in the body (blood pressure, cardiac activity, gastrointestinal tract, respiratory system, etc. are normalized); 2 Good mood. Sport as a way of life will guarantee the regular production of endorphins (hormones of happiness). It’s not for nothing that exercise is called the most reliable cure for stress and depression. Despite physical fatigue, the psyche relaxes, muscle tone increases, and morale soars.
3 Increased self-esteem. Playing sports is a constant work on yourself. They are often associated with overcoming one’s own fears and weaknesses and self-discipline. When the result becomes noticeable, your figure becomes toned, extra pounds are lost, endurance increases, and it begins to seem that there are no peaks that cannot be conquered.
4 Normalization of sleep. During sleep, our body rests and renews itself. A sedentary lifestyle often causes insomnia, which affects both appearance and well-being. The role of sport in a person’s life is noticeable in sleep patterns: the body spends energy during training, which it will need to replenish, and endorphins free our heads from bad thoughts. Therefore, sleep becomes healthier and deeper.
5 Expanding your social circle. If you choose to go to the gym, sign up for fitness, dancing, volleyball or other classes, you will meet like-minded people who will understand and support your aspirations, because just like you, they want to improve their quality of life.
Remember that to achieve maximum effect, you need the right combination of physical activity and a healthy diet!
Making sport a way of life
So, you are serious about sports, an active lifestyle and have decided to lose weight, have already chosen the right diet, but the process is somehow slow?
The main thing is don't give up! If for some reason going to the gym is a problem, study at home! Walk more - on the way home, get off the transport one or two stops earlier, refuse the elevator, and walk up the stairs. Don't give up on movement! Remember what the role of sport is in a person’s life, therefore, clearly formulate the goal (get rid of extra pounds, build muscle, become stronger) and set a time frame. Follow the plan and be confident. It takes 30 days to develop a habit, that is, after a month of regular exercise, your body itself will begin to ask and even demand physical activity.
There are many types of fitness and sports. You can choose any one based on your preferences. But sometimes it would be a good idea to first consult with a doctor, since some types of activities have a list of contraindications.
Set aside time for training, constantly expand and improve the set of exercises. Nowadays, on the Internet you can find a huge variety of training options “for all occasions”. Sport as a way of life is not as difficult as it might seem at first glance.
Training is not always costly or expensive. Running, for example, is a super tool for losing weight, getting back to normal, maintaining tone and relieving stress. To run, all you need is a pair of sneakers, a comfortable uniform and half an hour of time a day.
Efficiency of the training process
Whatever sport and active lifestyle you choose, remember that you should start your workout with a warm-up to prepare (warm up) your muscles. Focus on those muscle groups that you would like to correct, but it is better to train comprehensively. Whether you are losing weight or working out, your muscles need to be given rest. It is not recommended to do the same high-intensity workouts every day. If, after starting active sports, drowsiness and loss of strength appear, you should reconsider your diet and sleep patterns. Drink plenty of water: it helps improve metabolism and remove toxins.
Stop being lazy and you will see how life changes for the better! Sport as a way of life is a great and always a win-win choice for your health. If you don’t know where to start, we invite you to spend time in the Crimean weight loss camp “Be in Shape”. All-inclusive seaside holidays, healthy eating, varied physical activity, hiking and much more will help you become convinced of the effective power of sports and believe in your own strength.
How to start doing fitness correctly?
An office employee, a mother on maternity leave, a manager, a nutritionist - what unites these people? They had never been involved in fitness and, succumbing to fashion trends or for health reasons, came to the fitness club. Half the job is done, but now the dilemma is - what to do there? Here they run, here they throw weights, there is dancing on the second floor, and in another room they ride on some rollers... I’d better go and sit in the jacuzzi!
And I understand them. It’s hard for someone who doesn’t understand fitness to choose where to start. Do you recognize yourself? Then read on!
1. We always start with the body&mind classes. Why?
Before we move on to grinding out a round butt and a big bitsuha, let’s set up safe work in the body! Those. we establish a “brain-body” connection, restore mobility in the joints so that the muscles can move, and not block the joint even more. In such classes, it is ideal to use the technique of classical exercises with all the adjustments that do not accumulate compensation in the body.
In my club these are the lessons:
— Roll relax (unstick the fascia = better movement in the muscles + lymphatic drainage effect + tension relief).
— Stretch (muscle elasticity, improved range of motion).
— Pilates (safe movement in all directions, with all joints, engaging the “corset” muscles)
— Healthy back (training in classical strength exercises, preparation for functional training)
— Yoga in the air (hammocks make it easier to do exercises and have a great anti-stress effect)
— Aqua programs (lymphatic drainage effect and unloading of the spine, skin tone)
Also suitable: 50+, body flex.
For whom the financial situation allows: take 5-10 personal lessons at the start, so that the trainer, taking into account your characteristics, can tell you how best to move. This will be a very valuable experience for the body in the future.
Period: from 1 to 12 months
2: Stabilization and coordination.
When your flexibility is at the proper level, the ability to stabilize the necessary departments and move others is developed, you will be ready to move on. This is where the smart word integration appears.
Integration is performing complex coordination movements easily and with satisfaction, in simple terms.
My rating of formats that fit this category:
— Yoga (holding asanas and static load)
— bodyART (coordination in space, adding strength elements and correct introduction of endurance)
— Portdebras (Who dreamed of learning to dance? This is the place for you).
— Be balance (improving stabilization and balance, which is very important for life).
— Fitball (a class using a ball, here you will have to show dexterity and control).
— Commercial class “Buttocks” (will awaken all the pelvic muscles, and they will be active not only 2 hours a week in training, but also during daily walking)
All these classes are united by the absence of weights and a calm pace, but here a strength component already appears.
Each club offers similar activities.
1-3 months after the start of classes, awareness of the center will already appear - we will not harm the lower back by walking incorrectly. Also, the central nervous system adapts to the existing load and will more easily accept an additional 30-60 minutes of activity. Now it's time to introduce cardio training: elliptical, walking on a treadmill. Cardio is needed to strengthen the cardio-respiratory system.
We are keeping the classes from the first block in smaller numbers, which is what we liked the most. The recommendation for personal classes remains the same. And only after passing the first two points we move on to strength and functional training, i.e. point 3.
3. This will include all classes marked “strength class”.
Some recommendations for those who come to such lessons for the first time.
The first lesson for you is to get acquainted with the program: the rhythm of the lesson, intensity, sequence of exercises and number of repetitions, familiarization with the equipment. A common picture: I see a new person enter the gym, everyone is collecting weights (for example, a pump it up lesson) and he/she, in order not to stand out, collects the same weight as the majority... It’s said that it’s a strength lesson. Bottom line: everything hurts, I can’t get up, I can’t sit down, I won’t come to this murder again. But everything could have been different...
The first thing you need to do is go up to the coach and say, “This is my first time in this class, what should I take/where should I stand?” Next, take the lightest weights and perform exercises with maximum adherence to the trainer’s recommendations! Your goal is to evaluate your level of preparation. Most likely, you will stay on light weights for some time, and this will be correct. You will also evaluate how you feel after training - slight soreness is welcome, but if you can barely move, it means you overdid it... Perhaps you don’t need to lift weights at all just yet.
Don't force things. Start with one strength exercise and gradually work your way up to 2-3 per week or leave it alone.
It is better to come to the functional after 2-6 months of strength training in order to hone the technique, because... You can’t put much emphasis on the functionality of the equipment.
In functional lessons, the scheme is the same: trainer, familiarization with the equipment and intensity, monitoring how you feel after training, decision: I won’t jump higher/next time I’ll take a heavier body bar.
Be sure to save 1-3 workouts from the first phase: as much as you squat, stretch/stretch as much.
This simple rule will extend your fitness life and more!
Tokmakova Natalya
Group program instructor
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What is mindful fitness?
Mindful fitness is a special approach to the training process. Its adherents believe that stress on the body should be rational: without overexertion, without violence to the body and psyche. The new generation has begun to perceive body health and mental health more as a single whole. The concept of mindfulness corresponds to current trends in society - the desire of the new generation to have balance in life, reduce stress, abandon stereotypes in appearance, take care of themselves and the environment.
There are 3 main principles of conscious fitness.
How to start meditating
“Kommersant Style” tells how to start meditation and what is useful in this practice besides relieving stress.
Asking anyone about the presence of anxious thoughts during a pandemic is at least strange. The level of stress has increased significantly; now about 40 million people suffer from anxiety, that is, almost every fifth person in the world.
“The main skill that is trained in meditation is awareness,” says Irina Kuznetsova, a meditation instructor at the Tergar school. “We begin to recognize ourselves better, and therefore understand ourselves. We become attentive to our emotions and thoughts. We gain the freedom to choose our responses to situations instead of operating in autopilot mode. By getting to know ourselves, we understand others more. Our relationships with people begin to improve in a very natural way. It’s like we’re not doing anything special, we’re just bringing a little more awareness and acceptance into this relationship and becoming a little less reactive.”
This “less reactivity,” as it turns out, leads to real improvements not only in the emotional background in general, but also actually improves health. Recent research published recently in The American Journal of Cardiology suggests that meditation significantly reduces the risk of cardiovascular disease. In the silence of meditation, the heartbeat slows down and the level of cortisol, the stress hormone, drops significantly. Regular practice can help relieve depression, relieve chronic pain, relieve anxiety and sleep problems. It's like fitness, stretching, but not for the muscles, but for the mind.
But how to start, what should be the first step to classes? “In general, you don’t need much to start meditating,” advises Irina. “The practice itself does not require any preparation or special conditions. You can start meditating just by staying in your room.
It is important to provide yourself with at least 10 minutes a day of silence and secluded space. Ask your family not to distract you during this time, devote it to yourself. Sitting in the lotus position is also not necessary.
If it is familiar to you - please, if not - feel free to sit on a chair, keep your back straight and try to relax the muscles in your body. It's enough".
Expectations from meditation should not drive you into the usual stress (the “I must become the best” scheme, which is a motivational engine in other areas of life, in business, will not work here at all). There is no better or worse, meditation is not a competition, and there is no right or only way to meditate. At the very beginning of classes (for better understanding and immersion), you should use the help of applications, they will help you get set up. Yes, this may seem counterintuitive—phones are usually the enemy of peace. But working through a few initial meditation sessions with online guides like Calm, Headspace, Wirecutter or Insight Timer will help you find your way.
If you still don't want to use the app, you can try visualization, such as imagining yourself somewhere calm and beautiful. Breathe and listen to yourself. Chris Toolson, a meditation expert who runs the Instagram account @meditation_and_mindfulness, warns not to expect too much from one session. “Every day will be different because you experience different things that day,” he says.
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As humans, we naturally function in a way where we focus, get unfocused, and then refocus. There's an innate rhythm of connecting and disconnecting, then connecting with something else. Over and over again. But in today's world, that middle part, where you disconnect, often gets skipped. Instead, it's replaced with checking email, reading texts, scrolling through social media, and streaming our favorite TV shows. When we have a good rhythm of focusing and then refocusing, then we are in a healthy place. #disconnect #disconnected #disconnecttoconnect #comfortableinmyownskin #myself #feelingmyself #beingmyself #justmemyselfandi #myselfquotes #breaktime #recharge #rechargeyoursoul #recharged #rechargeyourself #selfcare #selfcarematters #selfcarethreads
Posted by Meditation & Mindfulness (@meditation_and_mindfulness) May 26, 2020 at 9:06 am PDT
It is important to understand that the effect of practice can only be obtained if it is performed regularly. It is impossible to simply take a course in meditation and learn it (like, say, learning to swim or drive a car). Meditation is the same training, mental fitness. Experts agree that those same 10-20 minutes a day are enough to see how practice will help you live life more consciously, which means noticing it, enjoying it and being grateful for all your achievements, no matter how insignificant they may be. seemed.
Irina Kiriyenko
