“Being in good shape” is a literal translation of the English verb “to fit,” from which the concept of “fitness” comes. Combining many areas, fitness classes pursue two goals at once - changing shape, body weight and general improvement of the body. To achieve them you need to train regularly. However, fitness is not easy going to the gym. It is something more – a way of life and a philosophy through which a person improves his physical fitness and improves his health. Fitness enthusiasts tirelessly talk about the benefits of exercise, while their opponents consider intense physical activity harmful to health. The truth, as usual, is in the middle.
Football player's legs
It's no secret that football is the most popular sport among Russian men. And if most of them limit themselves to watching matches every night, accompanied by hysterical cries of “Goal!!” and “Who taught you to hit like that!?”, that is, there are also those who do not like the role of a passive spectator. They put together their own teams to fight like adults over the weekend and score a couple of clumsy free throws against the enemy on their own. If your beloved fancies himself as the servant Andrei Arshavin, be on the lookout. After all, football is considered the most traumatic sport. And even though aggressive hockey players fight much more often, they are still dressed from head to toe in “armor,” while those who like to kick a ball on the grass are absolutely defenseless against a ball flying at great speed and collisions with other players. The legs of football players suffer especially badly. A powerful blow with a boot is fraught with a subperiosteal hematoma, which can lead to the development of osteomyelitis (an infection of the bone) - and this disease cannot be cured at home. If the bruise is accompanied by a cut, which happens quite often due to shoes with spikes, there is a risk that dirt will get into the blood, the wound will fester and surgery will have to be performed. But even if such serious problems do not arise, rest assured that the legs of your home-grown Pele will always be decorated with huge, multi-colored and very painful bruises. ► You are unlikely to be able to help your loved one avoid fractures and concussions, but you are quite capable of protecting his legs from more minor, but still dangerous injuries. Give him shin guards. Believe me, they significantly soften the blows; it’s not for nothing that not a single professional football player goes on the field without this armor.
Swimmer's ear
Which athletes have the most beautiful figures? Swimmers, of course! Narrow hips, broad shoulders, strong arms, a six-pack stomach and sculpted chest. You look at the competition of these “anphibia” and it takes your breath away. So if your loved one has signed up for the pool, you have plenty of reasons to be happy. Firstly, the muscles that were previously hidden in the folds of fat will soon emerge, and secondly, swimming, unlike football, is much healthier and less traumatic. True, this sport also has its own specific disease. Its name is external otitis, popularly known as swimmer's ear. During training, a large amount of water enters the “listening” organ, the skin inside becomes overly moisturized, the amount of lubricant (sulfur) that protects us from infections decreases, and the ear becomes an excellent home for all kinds of bacteria and fungi. The “parasites” begin to multiply and cause inflammation, swelling, itching and even severe pain. If an illness occurs to your beloved, you should not self-medicate; it is better to immediately go to the doctor. However, there are preventative methods that will help prevent the problem from occurring. Let your loved one always swim with paraffin or silicone earplugs and a rubber cap. If water does get inside, you can use any drops that destroy bacteria to be on the safe side. ► Also, make sure that in no case does he destroy the wax using cotton swabs, fingers or other “objects” that get into the ear; a permissible option is gentle cleaning with the corner of a soft towel.
Tennis elbow
Recently, tennis has become a very prestigious game among office workers. Having watched enough American films, now in Russia it is customary to invite a business partner to the court, have friendly matches with colleagues from the neighboring department, and praise the boss’s performance. If your partner also fell victim to an overseas hobby, take a closer look at his hand, in which he usually holds a racket. If we talk about possible health problems, then the strong point of these athletes is a disease called “tennis elbow.” Due to frequently repeated, identical, strong movements, deformation of the tendons occurs at the site of their attachment to the bone, accompanied by inflammation of neighboring tissues. All this leads to the fact that it becomes painful for the player to hit the ball. ► If you don’t want your loved one to miss the next game, massage his arm regularly and ask him to stroke, knead and rub the muscles in his free time, for example, while sitting in front of the computer or TV. And be sure to give him dumbbells: it would be a good idea for a tennis player to strengthen his tendons.
Potency
The gym is one of the easiest and most effective ways to keep your body in good shape. A gym membership is cheaper than permanent court rental; for such training, you don’t need to assemble a team, like for football, and get a certificate, like for a swimming pool. Therefore, most likely, having decided to get in shape, your loved one will give preference to exercise machines. If he hires a personal trainer, everything will go swimmingly. But, alas, not everyone can afford professional care. Because of this, problems sometimes arise. The newly minted muscleman wants to see the result of his activities - sculpted muscles - as quickly as possible. Naturally, it seems to him that the more weight he takes, the more effective his training will be. The result is sad: torn tendons, displaced vertebrae and muscle strains. However, even if he is not inclined to jump right into the quarry, the risk of injury still remains. Not only weights, but also incorrect posture on the machine can lead to problems. Therefore, try to convince your loved one to hire a trainer for at least the first few lessons, so that he can tell his betrothed about all the intricacies of training and calculate the optimal load for him. Keep in mind that overweight is not the only danger that awaits your partner in the gym. There are also steroids. Even persistent and regular training on simulators does not guarantee that results will appear in the shortest possible time. Some people get tired of waiting and resort to hormonal drugs that help quickly and significantly increase muscle mass. But this lifesaver is always double-edged; for a beautiful body you have to pay with health: metabolism is disrupted, the heart and potency suffer. Steroids increase the amount of testosterone, the worried body, in turn, tries to bring hormones back to normal and reduces the function of the reproductive system. And this is the first step towards impotence. If this has already happened, advise your loved one to see a doctor. It's time for him to take medications to treat erectile dysfunction. ► If you notice that your loved one is “growing” by leaps and bounds, his voice has become rougher, and he himself has been having difficulty controlling his emotions lately – it’s time for a serious conversation. After all, your betrothed risks not only his health, but also your relationship: those who indulge in hormonal drugs have an increased level of aggression. Today he yelled at you, and tomorrow, God forbid, he will hit you.
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.
Sources:
https://mastergym.ru/fitnes-pomoshchnik/stati/polza-trenirovok/polza-i-vred-ot-zanyatij-fitnesom https://mykaleidoscope.ru/fitnes/1396-kakaya-polza-zanyatiy-po-fitnesu -dlya-zhenschin.html https://abgym.ru/sport/fitnes/polza-dlya-zhenshchin.html
Runner's Heart
You didn’t have enough money for a gym membership and your partner turned to a free sport - running? Congratulations: this is the best prevention of cardiovascular diseases, which, by the way, are the main cause of death among the stronger sex in our country. But remember, running will only be useful if your loved one calculates the load correctly. He is not 18 years old: the “old man” is no longer able to rush around at the limit of his capabilities. To prevent the betrothed from collapsing under the nearest bush, frantically gulping air, he needs a heart rate monitor. With the help of this device, he will be able to monitor his body’s performance and choose the right running rhythm. First you need to approximately calculate your man's anaerobic threshold - the maximum heart rate allowed during sports. The formula is simple: 220 minus age. If the faithful is 30 years old, then his limit is 190 beats per minute. But it’s not worth achieving it, this is the lot of professional athletes; as for the amateur, during the first runs his pulse should be around 60% of the anaerobic threshold. Your loved one will be able to gradually increase the load (speed and duration of his marathon), not before his body gets used to this rhythm. ► The heart is not the only vulnerable spot of an unprepared marathon runner. Running on asphalt causes severe shock absorption to your joints. Therefore, ask your beloved to run on a softer surface: paths, sand, special coating in stadiums.
Gunpowder in a flask - the benefits and harms of fitness
If you give up sports, then after 30 years there is a rapid loss of muscle strength. The benefit of women's fitness and any physical activity is to develop the body's habit of burning fat. Fitness does not cause any harm, except when the athlete neglects safety rules. But the benefits from classes are colossal:
- burning fat with aerobic exercise without harming the heart
- correction of the female figure - thin waist, sculpted arms, legs, toned buttocks without harm to the stomach
- goodbye to stress, cellulite and imperfect figure complexes without drama
- accelerating metabolic reactions and improving metabolism
- slowing down the natural aging process without harm to the skin and mood
- endurance training, strengthening and increasing muscle volume
- formation of “cat’s grace”, flexibility, mobility
- increasing female sexual stamina.
Regular exercise significantly improves your mood and self-esteem.
Fitness is a way to speak to the body in an understandable language and achieve an ideal figure
When doing fitness, never feel sorry for yourself!
No harm, all benefit! And the latest research by doctors at Harvard University has proven that fitness and sports exercises, healthy eating and giving up bad habits prolong life by 10 years. Change into designer women's workout clothes from Indiastyle and change yourself for the better!
Expert opinion
Zurab Ordzhonikidze, director of the Moscow Scientific and Practical Center for Sports Medicine:
—If you care about your health, be sure to consult with a competent specialist before purchasing a gym membership. You can find it in a physical therapy clinic. As for doctors collaborating with fitness centers, you should not rely on them. Most commercial institutions hire doctors solely for the purpose of obtaining a license. The staff does not include a professional sports doctor, but, for example, an ophthalmologist or proctologist. As a rule, he does not appear at the workplace, but is only listed on the list of employees. And his advice is unlikely to help. How can a person who does not know the specifics of sports medicine assess physical fitness, recommend the required level of exercise and calculate all possible risks?
Tips for effective fitness
Fitness is a self-sufficient healing technique. It includes physical exercise, adherence to the chosen diet, sleep patterns and giving up bad habits. Compliance with these points allows you to increase the effectiveness of your training and achieve your goal. During training, you must adhere to the following recommendations
- The set of exercises must correspond to the level of physical fitness, health and age of the person.
- The diet (diet) is selected individually, depending on the existing problems and the goal.
- The optimal training regimen is 2–4 times a week, 60–90 minutes.
- The amount of stress should not be debilitating for the body - a slight stressful state will be quite enough.
- Monotonous training programs should be avoided - their intensity and load level should vary, which will allow the body to improve and recover normally.
- It is better to set yourself achievable tasks and study goals.
After visiting the gym, the body needs recovery, so you should not exhaust it with heavy physical labor around the house. It is recommended to give preference to mental activity, rest or light work.
Important! Safety precautions exist not only in production, but also when visiting the gym. Compliance with this will help avoid accidental and cumulative injuries. You should follow the trainer’s recommendations and listen to his advice.
It is forbidden!
Drink alcohol . You should not drink alcohol either before or after training. When playing sports, all body systems are activated. Toxic substances that enter the blood from alcohol are included in metabolic processes and begin to intensify damage to cells. Temperature. It would seem that a mild temperature can interfere with sports? I knocked her down with aspirin and off to the gym. This cannot be done: the infection in this case will act like alcohol - it will spread throughout the body and penetrate where it should not. As a result, myocarditis or other chronic diseases of the cardiac system may occur. By stupidity, there is a high risk of developing a sore that will have to be treated for the rest of your life. Start cold. The main rule is that before any training you must warm up, warm up and stretch your muscles. Failure to do this may result in very serious injury that will require immediate hospitalization. Overeat. Eating heavily before training is not fatal, but nothing good will come of this idea.
It will be difficult for the body to distribute energy to both digestion and physical activity. Therefore, there is little sense in exercising after eating. However, it is also not recommended to exercise on an empty stomach. It is advisable to eat something protein 2 hours before the gym - some dietary meat or a jar of yogurt.
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)
Yoga as a fitness direction
Tabata
High-intensity sports loads, which involve maximum energy in a short period of time, usually 20 seconds of work at a very high pace, followed by a rest of 10 seconds , and the cycle repeats again, such Tabata rounds are 6-8 on average.
The exercises are anaerobic-aerobic in nature, namely, the aerobic way of supplying the body with energy is converted to anaerobic, due to a lack of oxygen , in this regard, Tabata-style training is very effective for people who want to burn fat, increase endurance and strengthen muscles.
Please note that for people who are not prepared for intense physical exercise, such training is not suitable due to its high load on all body systems.
Tabata (high intensity interval training)
Twerking
These are rhythmic isolated movements or vibrations of the hips, buttocks and abdomen, sometimes dancers also use their hands. Such active shaking of body parts helps not only to get rid of unnecessary calories, but also has a positive effect on the female body in the gynecological part, due to active movements of the pelvis.
Typically, twerking training begins with a warm-up , stretching the main muscle groups, followed by basic “ buti ” movements, vibration and rotation of the buttocks, movements of the knees and hips.
In society, many people consider these dances to be very erotic and provocative .
Twerking (rhythmic movements of the hips and buttocks)
Stars about sports
Vladimir Turchinsky:
Very often, men who want to quickly build muscle mass go online or grab the first magazine they come across, where they find a training program for some super-champion. Then they try to repeat someone else's experience themselves. This absolutely cannot be done.
Such experiments can lead to severe injuries, including death. Before starting training, everyone should consult a doctor to understand their level of fitness and calculate acceptable loads. Anton Komolov:
I play basketball a little and always, before every training session, I do a warm-up. Moreover, the older I get, the longer it takes me to prepare to go on the court. The muscles of an adult are less elastic than those of a teenager.
If you start playing sports without warming up first, you can get seriously injured. Fortunately, nothing like this happened to me; all the problems were limited to banal bruises and sprains. Victor Rybin:
Not football and tennis, but liter-ball is the most popular sport among Russian men. By the way, it is also the most traumatic. While intoxicated, it is very easy to break something or get, for example, a concussion. But you don’t have to worry about me in this matter: I am the owner of a black belt in liter-ball. But seriously, at my age it’s already harmful to play sports, so I don’t go to any gyms and don’t play football. True, in the morning I do exercises - dumbbells, squats, etc. And this, you see, is not the most dangerous activity.
The influence of fitness on life and health!
The influence of sports/fitness on human life and health in the modern world is incredibly great. Sport and a healthy lifestyle are inextricably linked with each other.
This confirms the famous expression: “A healthy mind in a healthy body!”
You can’t argue with this: as a rule, athletes are determined and purposeful people, constantly moving forward. The positive impact of sport on human health and character has never been in doubt and has long been scientifically proven.
But how strong is this connection? How much does sport/fitness affect a growing body?
The answers to these questions are in this article.
Physical education, sports and health are closely interconnected. The influence of environmental factors, the rhythm of modern life, and the constant presence of aggressive microorganisms in the environment weaken not only human health, but also contribute to the development of unwanted emotional shocks. That is why it is so important to develop harmoniously, to develop not only the physical state of the body, but also the state of mind, namely: will, morality, intelligence, aesthetics, etc.
Sport gives people confidence in themselves and their abilities. Every person, including an athlete, has a need to evaluate himself and his capabilities. All our actions are constantly evaluated by someone. Taking this into account, a person develops a certain self-esteem. Increasing the level of self-esteem affects volitional aspirations and goal building, fruitfulness and quality of human activity.
Thanks to sports activity, in the process of creative search, mastering technique and tactics, the ability to manage one’s emotions, find instant decisions and make them, a person’s intellectual abilities also develop. All this is deposited in a person’s head and manifests itself on a subconscious level in his actions and actions in life situations.
In the context of technological progress, with the advent of computers and smartphones that make work and daily life easier, people’s physical activity has sharply decreased. People walk less, communicate less with each other in person, and put less and less effort into achieving their goals. And having not achieved it, they simply forget about it and continue to live and go “as usual.”
All this entails not only a deterioration in a person’s physical condition, but also a loss of emotional stability, immunity and atrophy of some areas of the brain. Lack of movement leads to malfunctions in all systems (muscular, vascular, cardiac, respiratory) and the body as a whole, contributing to the occurrence of various diseases.
That is why the influence of sport on a person’s life is so important.
Physical education and sports sometimes become the only forms of physical activity available to a person, with the help of which a person’s natural need for movement and exercise is satisfied.
To maintain the functional status of the body, movement is simply necessary.
Those starting to practice a healthy lifestyle should exercise at least 30 minutes a day. What kind of physical activity to engage in, everyone decides for themselves, in accordance with their age, temperament and capabilities.
Physical Culture -
This is the interaction of at least three human personality traits:
—
The possibilities for realizing your motor potential are unlimited - you can start with walking, then gradually increase the load.
Source
