Modern trends in a healthy lifestyle mean giving up bad habits , proper nutrition, and good physical fitness.
Taken together, all these factors are usually called fitness, the benefits of which are great for human health, due to the absence of harm to the body, naturally with the right approach to exercise/training.
a global for many decades .
What is fitness for?
The word fitness comes from the English. the word fitness, namely from the verb “to fit”, which means to be in good shape . The founder of the movement of modern methods of human health improvement is considered to be sports psychologist Kenneth Cooper , who first introduced the term “aerobics” on a permanent basis in early 1960, having developed a system of various exercises and methods of the training process, both using additional weights and with one’s own weight.
The main feature of aerobics, as Cooper believed, is the benefit in human health, increasing the body's resistance to various types of viruses , as well as the prevention and treatment of various injuries to the musculoskeletal system.
Why do you need fitness classes?
Thus, Cooper launched a global machine for improving the health of the planet's population, after which many countries picked up his methods, introducing standards, programs and complexes of various training in their departments, schools, and also, new areas of fitness appeared, which are designed to diversify physical activity and improve health person, due to:
- strengthening the cardiovascular system
- increasing body flexibility
- giving muscle tone and endurance
- increasing strength and power
- development of reaction and speed of movements
- increase body coordination
- reduction of body fat
Regular fitness classes will make you cheerful , due to the release of hormones of happiness and pleasure (dopamine, serotonin) into the blood, as a sign of gratitude for a successfully completed training, and will also help you realize yourself more clearly as a person , building a beautiful and healthy figure.
Of the disadvantages of doing fitness, only two can be identified:
- waste of time and money on a gym membership
- risk of injury when performing the exercise
However, as you understand, these disadvantages are negligible compared to all the benefits that regular fitness training provides. In addition, with the correct exercise technique, as well as following the recommendations of your doctor (if you have any disease), fitness is absolutely harmless, in the sense in which we described it.
Fitness classes in the gym
Despite everything, remember, no matter what you do, there are restrictions associated with the specific type of activity, and sports, in particular fitness, have the following warnings:
- train long and often at the same time
- Always pay attention to the technique of performing the exercise
- do not neglect proper nutrition, your success in training will largely depend on it
- concentrate all your efforts and attention on performing the exercise, do not be distracted, do not talk
By ignoring these basic recommendations, you can harm your body.
Real results
Reviews from those who regularly and enjoy fitness are only positive. Their bodies are in great shape, they get sick less often and look much younger than their peers. If you add proper healthy nutrition to your workouts, then in just a few months almost all the extra pounds will go away.
To achieve results, classes cannot be interrupted for a long time. Even if you can’t go to a workout, you should definitely work out at home or just run and do a few stretching exercises.
It’s amazing how gratefully women’s skin responds to fitness classes. This is partly due to the fact that the body actively removes waste and toxins during and after training. But more important is the constant saturation of cells and tissues with oxygen, which stimulates regeneration processes. The body rejuvenates, the skin tightens, the production of collagen and elastin accelerates, and cellulite disappears. Athletic women like themselves and others and are almost always in a great mood.
The secret to real, lasting weight loss is simpler than you think. Americans spend billions of dollars every year on quick-fix weight loss solutions.
However, these “solutions” are either temporary or cause more problems than they solve. The only surefire way to lose weight and maintain that loss over time is to focus on fitness.
Types of fitness activities
Half a century later, fitness has seriously progressed, many different directions have come into being, which in one way or another strengthen a person’s physical fitness, here are some of its types.
Pole dancing or pole dancing
Having climbed onto the pylon , the girl performs various tricks and techniques on it, somewhat reminiscent of acrobatics, artistic gymnastics and choreography, carrying an erotic component.
Pole Dance
Stretching
Workouts, or a set of various exercises that are designed to increase the stretch of the body, make it flexible, by imparting elasticity to the muscles and ligaments.
Stretching (stretching)
Water aerobics
Performing various coordination movements underwater to music. As a rule, the instructor is in the middle of the pool (near the side), demonstrating exercises on land, and the students perform everything behind him, copying all his movements in the water.
Water aerobics
Pilates
A system/set of exercises designed to restore the physical fitness of people after suffering musculoskeletal injuries It is actively used in modern fitness centers to strengthen and tone muscles; the main distinguishing feature is the smoothness , harmony and concentration of movements; some of the most popular exercises are the plank and the hundred.
Pilates
Crossfit
A system of physical exercises that are aimed at increasing strength, endurance and coordination; training elements are often built on the principle of circular, interval training, with little rest and high intensity of exercises, from sports such as : powerlifting, weightlifting and athletics, weight lifting, gymnastics, as well as using other aerobic and anaerobic exercise.
In its exercises, CrossFit often uses barbells, dumbbells, kettlebells, jump ropes, horizontal bars , balls, exercise machines, etc.
Crossfit
Fitball
This elastic gymnastic ball , 45-95 cm , was first used in Switzerland for the treatment of diseases associated with deviations in neurodevelopment in young children.
Subsequently, fitball began to be used in physical therapy in many countries, and also began to be included in a set of exercises that strengthen the whole body: Pilates, various functional training aimed at burning fat, fitness for pregnant women.
Sword exercises
Fitball (gymnastic ball)
Belly dance
These dances are distinguished by the flexibility and energy of movements of the whole body, especially in the abdominal area to rhythmic music, helping to actively burn calories , which naturally has a positive effect on the figure, emphasizing its slimness and grace.
Belly dance
Zumba
Latin American sports dances , which include, when performed, various elements of fitness programs: exercises with light dumbbells, zumba toning , aqua zumba , a special children's fitness program zumba kids and adaptive for all categories of people, from the older generation to people during the rehabilitation period zumba gold the zumba step step platform and even using the zumba sentao .
Zumba (Latin American dance sports)
Yoga
Relatively recently, it has become very popular in the fitness industry, despite the fact that yoga itself appeared a long time ago in India , helping people develop physically, mentally and spiritually, and find harmony between body and mind .
Yoga-style exercises help people restore joint mobility, increase flexibility and endurance of the whole body, maintain muscle tone, improve posture, improve metabolism, strengthen the heart, in addition, yoga exercises provide massage to the internal organs, which results in rejuvenation . strengthening the whole body, and of course, it helps calm the nervous system after stressful situations)
The secret of the hormone
For a deeper understanding of why weight loss is unlikely to be the simple "calorie" equation it's made out to be, consider how fitness affects your body's hormones.
Eligible people have lower levels of cortisol (a stress hormone that can cause overeating and make your body store fat more easily) and higher levels of growth hormone (which builds muscle and increases your metabolism).
Good nutrition combined with fitness can further influence your body's hormones to promote weight loss.
Appetite comes from high levels of insulin - the result of a diet of refined foods, refined sugars and carbohydrates. When you exercise, you lower your insulin levels, you become more sensitive to insulin, and the cravings go away.
Male hormones
Gender hormones also play a role in fitness. Testosterone works by synthesizing proteins in muscle fibers. Healthy men have slightly elevated testosterone levels and leaner body weight.
As a bonus, they are also less likely to have a heart attack and have lower blood pressure than overweight men with lower testosterone. Another fitness benefit comes from diet and exercise.
Female hormones are a little more complicated
Women naturally experience low-energy days before their menstrual cycles, when fluctuations in progesterone and estrogen levels make them crave more calories and feel bloated and tired.
How much and how often should you exercise?
The time of one workout will directly depend on the type of fitness you do. So, for example, frequent training in the gym in fitness mode can lead to overtraining , despite the fact that the training can take place with light weights, this is enough to tire the nervous system and muscles, so it would be optimal to train at the initial stage in this case 3-4 workouts no more.
If you choose twerking, belly dancing, yoga, stretching or another type of fitness that is not strength-oriented, then in this case you can train at least 5 times a week, rather in some cases it is even useful, for example, to increase elasticity , frequent stretching will benefit you benefit, of course, you just don’t need to overdo it.
The harder the workout, the more time it takes to recover, so you need to train less often, otherwise you won’t be able to avoid overtraining.
The duration of one workout, as well as the frequency, will depend on the direction of fitness, if it is energetic dancing, then 45-60 minutes will be enough, if it is high-intensity, energy-consuming exercises such as tabata, then 20-30 minutes will be enough, especially for beginners, Well, if it comes to the gym, then training should not exceed 60-90 minutes at a frequency of 3 times a week.
How long should a fitness workout last?
Fitness is, first of all, a style, a healthy, sporty lifestyle, you can’t do it while eating unhealthy foods (chips, cola, French fries, noodles, kirieshki, foods with preservatives, etc.), due to the fact that “ "useful" combination of training and nutrition leads to the opposite effect, in the form of fat , damaged blood vessels, and other health problems.
Therefore, when choosing your fitness areas, do not forget that proper nutrition, as well as proper training, play a key role in achieving a beautiful, slim and healthy figure.
Your calories
Most people trying to lose weight obsess over calories, so they do the maximum calorie burning goal for all of their workouts. They often do very long, homogeneous cardio sessions—walking or running for an hour or more at a relatively low intensity level.
But it's rarely the most effective way to burn unwanted fat, and it's certainly not the most effective way to achieve and maintain a strong, lean body over time, experts say.
One thing that most people don't realize is that their ability to burn calories is directly related to their fitness level.
When your body turns food and oxygen into energy, what it does throughout the day, most of the day, is burn calories.
This process occurs in the mitochondria of your cells, which require oxygen to effectively burn those calories.
So, the more oxygen your body can process per minute, the more calories it can crush in a given day.
In other words, fitting helps your body work harder, like a finely tuned machine that naturally tends to eliminate excess weight.
Attitude correction
Some of the most important changes you'll experience as you improve your fitness are the ones you don't see: the boost in confidence that comes from being present in your body.
The feeling of strength you feel in your muscles. Increased desire to move your body for joy. The pride that comes from tangible progress towards a truly meaningful goal.
These are subtle changes that have a huge impact on how you feel and how you live.
All successful behavior change is influenced by attitude. Many people believe that losing weight is a punishment. Some people think they need to lose weight but have a negative outlook on the change.
If, on the other hand, you see improved fitness and resulting weight loss as central to creating a more enjoyable life, you're more likely to make a shift that lasts.
This means you can say goodbye to permanent dieting and fat training and say hello to a body you want to live in for the rest of your life.
Start gradually
For overweight people, starting serious physical activity can lead to joint pain, shortness of breath, overheating and other serious illnesses.
Solution? Start small. Pick one goal for the week and stick to it. Focus on walking for 20 minutes every day, or replace one fatty, calorie-dense snack with a fruit or vegetable.
Each week, based on the previous week's goals, until you have a routine that includes cardio exercise, weight training and a nutritious diet. By then, the changes will be so gradual that you'll be more likely to stick with them.
It is especially important that overweight or obese people exercise daily, even if it is low-impact activity such as walking or swimming.
For now, just do what you can, knowing that you're shifting your metabolism in the right direction and becoming healthier in the process.
Switch your thinking
Here are some tips to help you get into a fitness-oriented mode:
For now, agree to put aside what you think you know about weight loss
If what you're doing hasn't worked as well as you'd like, a fresh approach may be just what you need.
Paying special attention to your weight and focusing on improving your fitness will not only transform the way you approach nutrition and activity, it will help reset your entire mindset in a healthier direction.
Avoid dieting and low-calorie foods
For two to three months, the focus is on empowering your body and fueling your physical activity with frequent, small meals based on whole food nutrition.
As long as you keep your activity levels high and your intake of processed flour and sugar to a minimum, you'll likely lose weight without even trying.
Your heart rate
Get a heart rate monitor and see how much more motivating and effective it will be in your heart rate zones.
Start relatively easy, especially if you are new to exercise. And then increase the intensity level as your fitness improves.
Your monitor will tell you how hard you are working and let you know how you are progressing along the way. Consider fitness testing, available at top health clubs and sports clinics.
To help you assess your current fitness level, identify your ideal zones and create a fitness building plan accordingly.
