Boundaries of competence of fitness specialists (FPA position)

Losing weight quickly and without going to the gym is a completely feasible task. To do this, you just need to organize the training process correctly at home, completely review your diet and daily routine.

As for nutrition. To lose weight, you do not need to take any additional medications or go on strict diets. The key to proper nutrition is to eliminate the consumption of unhealthy foods - baked goods, chocolate, carbonated drinks and anything that can be classified as “bad carbohydrates”. Be sure to drink plenty of water every day. It helps remove toxins and harmful substances from the body. Therefore, your entire training process, including nutrition, should be aimed not only at correcting your figure, but also at improving the health of the body as a whole.

Now let's take a closer look at the nuances of home training.

Principles and rules

In order to quickly get good results, you need to understand how to practice correctly. You can learn this from a coach, attending club training, or systematically viewing and studying photo/video materials on the Internet, of which there are now many in the public domain. In principle, home fitness is practically no different from regular exercise. It is built on the same principles and has the same fundamental rules:

• regular training at least 2-3 times a week;
• gradual increase in load;
• various exercises;
• fairly high pace of classes;
• constant monitoring of well-being.

To lose weight, it is important not only what and how long you do, but also proper nutrition and drinking regime. These are three whales that are able to move extra pounds from their homes and send them further into the ocean of joy and movement.
Clothes for training should be light and comfortable, preferably made from hygroscopic materials. Shoes have non-slip soles and fit well on the feet. To ensure maximum oxygen flow during exercise, you can open a window or window (but avoid drafts!). But a running air conditioner is a dangerous neighborhood; you can catch pneumonia. If you have exercise equipment in your home, great. But you need to remember that exercises on them are performed only after preliminary warming up. The only exceptions are cardio equipment, which have a built-in warm-up program that gradually increases the speed of movement. After each session, stretching and muscle relaxation exercises should be performed.
A contrast shower, if there are no contraindications to it, will further speed up your metabolism and relieve tension after an intense workout.

The role of a fitness trainer in the prevention of chronic non-communicable diseases

According to the World Health Organization, chronic non-communicable diseases kill 38 million people worldwide every year; about 75% of deaths occur in countries with low and middle levels of development. In addition, CNDs create a significant burden on the healthcare system of any state and become a heavy burden for the relatives of patients, since the latter require constant and long-term treatment.

The main risk factors for CND include unbalanced diet, lack of physical activity, obesity, smoking, and alcohol abuse. Therefore, introducing people to the principles of a healthy lifestyle in general and the principles of rational nutrition in particular is a vital service that fitness specialists can and should provide to their clients. The trainer has all the conditions for this, since he is in emotional contact with the client and is an authority for him in matters of a healthy lifestyle. Nutrition education complements efforts to improve the client's physical fitness, contributing to the prevention of CNDs and the achievement of active aging.

Trainers must provide clients with reliable, scientifically based information about rational, balanced nutrition. At the same time, it is extremely important to remain within the boundaries of your professional competencies and not replace medical workers. This condition is dictated by the lack of necessary qualifications, standards of professional ethics, as well as the potential risk of legal liability.

Types of home fitness

There are several ways to organize independent fitness classes at home:

1. Transfer from the hall. You can first attend several classes at the club, memorize or write down a set of exercises that you liked, and repeat it without leaving your apartment at any convenient time. The advantage is that while you are mastering the complex, the trainer can tell you what you are doing wrong. The downside is the monotony of the workout. In order for muscles to work to their full potential, exercises must be varied.
2. Learning exercises. On the Internet you can easily find text descriptions of various weight loss complexes with drawings or photographs, from which you can easily learn how to perform any exercise. Plus: you can learn a new complex at least every week. The downside is that all this takes a decent amount of time.
3. Video training. You can find and download video lessons and study in sync while watching them. This creates the effect of the presence of a coach. An example of such video training at home is fitness classes with Yulia Bogdan, which have gained great popularity due to the simplicity and effectiveness of the proposed sets of exercises. Plus - the opportunity to study at any time. The downside is the virtual absence of a coach and control.
4. Online training. Also in great demand today. Usually, a well-known fitness trainer recruits a fairly large group of participants and conducts training with them at a predetermined time online. Most often these are some kind of master classes, rather than regular training. Plus, you can learn a lot and get answers to important questions. The downside is that such classes are usually paid (albeit inexpensive) and the time is clearly set.
5. Trainer at home. The most expensive, but the most convenient and effective form of home training. At a time convenient for you, a professional trainer will come to your home and conduct an individual lesson. The benefits are obvious, and an added bonus is that you can get nutritional advice. The downside is the fairly high price and the need to have conditions suitable for a full workout.

So the lack of time, money, large space and necessary equipment are just excuses for lazy people. There will always be an opportunity to do fitness at home if you have a clearly defined goal and good motivation.

Fitness at home (for a beautiful figure and weight loss) – video lessons for beginners

A slim figure, excellent health, self-confidence are the factors that attract modern women. Unfortunately, the rhythm of city life does not always have a beneficial effect on your figure. There is a lot to do at work and at home, but there is little time left for yourself.

Of course, there are many gyms, but it takes a lot of time to:

• the way to the hall;
• training time;
• shower after classes;
• way home.

These operations take about two or three hours in total. In addition, going to the gym requires additional costs. There is a simple way out of this situation - to exercise at home. This is exactly what this article will discuss.

Home fitness

In order to understand the topic of the article, let’s first understand what fitness is.

Fitness is the readiness of the human body for physical activity and stress, or the general physical fitness of a person. It is classified:

• speed of reaction;
• strength and physical power;
• ideal functioning of the vestibular apparatus;
• a developed cardiovascular system (here we mean its uninterrupted operation);
• correct ratio of fat and muscle mass;
• muscle elasticity (flexibility).

This is the whole essence of this type of activity.

Based on the above characteristics, there are many different forms of fitness activities. However, by practicing at home you can also combine the load.

The main condition for the effectiveness of such classes is a focus on results. In addition, to make sense of your training, you must follow the following rules:

1. Training should be distributed across the days of the week at equal intervals (so as not to overload the body). In addition, the load must be gradually increased in order for the result to be noticeable, since with a lot of stress once, the body can turn on the self-defense function, which will provoke subsequent laziness and training may stop.
2. Classes should not be skipped, since if you have a specific training program, the result may not appear.
3. Compliance with proper nutrition (or preferably fractional) and drinking regimen, in which the amount of calories consumed and food components (proteins, fats and carbohydrates) is distributed.

These three factors will help make fitness at home effective, and the results will not be long in coming. In this regard, you will be able to get in good physical shape and get rid of extra pounds. If you don't follow them, you will simply waste your time.

There are a huge number of advantages to home fitness. This saves time and money. And these factors play a leading role in the modern world.

Where to begin

Any activity should begin with preparation. Also fitness classes at home. Necessary:

1. Choose comfortable clothes for sports. It may be tight-fitting, but it should not hinder movement. You need to feel comfortable in it. For obese people with a priority to lose weight, you can use warm clothes, since sweat production is maximum after exercise, which also implies rapid weight loss.
2. Select a training program. It will depend on what the result is aimed at. Most often, they choose activities that involve all muscle groups. In addition, this includes distributing training days across days of the week, avoiding overload.
3. Drinking regime during the day and proper balanced nutrition.

The above points fully answer the question posed.

We must also not forget about focus on results. You need a desire to work on yourself and put in the maximum amount of effort in this direction.

Class Rules

Once you have chosen your training program, clothes and daily diet, you can begin. It is important to remember the rules that will be listed below.

1. You can eat food only two hours before the start of classes. This contributes to an even load on the heart. The fact is that this interval is optimal for the process of digesting food.
2. During training, you are allowed to drink plain water, but in small sips and in small quantities. Those who think this is wrong are mistaken because a small amount of water will not harm if there is a large loss of moisture through sweat. If this is not done, then the body will begin to take moisture from the layers of the epidermis of the skin and there is a risk of making it dehydrated. This will lead to early wrinkles, a feeling of tightness and general discomfort. And any woman knows how difficult it is to maintain the water balance of the skin in conditions of heat, cold, wind and hard water.
3. Before starting each physical activity (strength exercises, for example), it is necessary to warm up and stretch the muscles. This will reduce the risk of injury.
4. Any exercise is effective when it is performed in sets. For example, doing fifty push-ups is less effective than 3 sets of twenty.

These rules must be followed so that there is no harm from training.

Effective exercises for home fitness

First of all, you need to decide what exactly you want from playing sports. There may be several options :

• working on problem areas;
• losing excess weight;
• strengthening the body by pumping up all muscle groups.

Of course, there can be many options, but these are the basics.

There is a set of exercises that is equally suitable for all three options. These are exercises such as:

• lunges and squats;
• push-ups and pelvic lift;
• abdominal exercises and leg raises;
• pull-ups and exercises with dumbbells.

When performing any such exercise, you must be guided by the rules and technique of its implementation.

Exercises for the abs

A beautiful, toned stomach is the main result of such exercises.

There are varieties of this activity, depending on the part of the abdomen:

• lifting the torso with bent legs (upper abs);
• lifting the legs with a motionless torso (lower abs);
• lifting the torso and legs at the same time (“book”; both lower and upper abs work).

When performing, you need to keep both your legs and torso level, and fix the lifted part to ninety degrees above the floor, then lower it.

Exercises with dumbbells

As a rule, they are fundamental when performing more complex exercises in the future. Here you can be guided by the fact that you need to work on the biceps, triceps and forearm.

You need to lift dumbbells with straight arms and back in several approaches.

In addition

When you exercise, you lose calories.

In order for the body not to starve, and muscles to be able to form, it is necessary to maintain a balanced diet, containing mainly protein foods in the evening and second half of the day, and consume carbohydrates before three o’clock in the afternoon. Fatty foods should also be healthy (keep smoked and fried foods to a minimum). Use them carefully.

In addition to nutrition, the drinking regime must be observed correctly. At least one and a half liters of clean water should be consumed per day.

Contraindications to classes

If there are diseases in the body, you need to coordinate physical activity with a specialist in order to avoid causing harm to health.

Quick tip: if you decide to change yourself for the better by improving your health through training, then you should be patient and adhere to the rules described in this article.

Source: https://rezultata.net/training/fitnes/doma.html

Indications and contraindications

Despite the fact that fitness is a useful activity, it is a fairly serious type of physical activity that is not suitable for everyone. There are few absolute contraindications. This:

• cardiovascular and renal failure;
• mental illness, epilepsy;
• oncology;
• diseases and injuries of the spine and joints.

You should not actively exercise during periods of exacerbation of chronic diseases of internal organs. For others, it is important to choose the right type of training with the appropriate level of physical fitness and body condition.

Regular exercise is not only the shortest way to losing weight. They significantly improve the general condition of the body, strengthen the immune system, normalize the gastrointestinal tract, promote the elimination of waste and toxins, and develop physical strength and endurance. Many types of fitness make the body slim, fit, flexible and very flexible (especially dance styles). And most importantly, they create a great mood, which usually remains for several hours after training.

Systematic exercise is especially important for women after 40. At this time, hormonal changes begin in the body, which gradually leads to menopause.

You can push back this sign of approaching old age with the help of hormonal pills or exercise, which correct hormonal levels naturally. It’s easier to take a pill, but what do you think your body would choose?

Are there any results?

The effectiveness of home fitness depends only on you. Those who exercise regularly and conscientiously and follow all the basic principles of training lose from 3 to 7 kilograms in a month. Losses largely depend on whether the rules of healthy eating and drinking regime are followed. Over time, the weight stabilizes and the body begins to acquire prominent contours. Of course, it’s more difficult to study at home because there are always a lot of temptations around: telephone, computer, refrigerator, various urgent matters. You have to train not only your body, but also your willpower, which will also come in handy more than once in life. The main thing is not to perform home workouts as an unpleasant duty, but to be able to structure them so that the body is impatiently awaiting the next lesson. Then the result will be maximum.

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