Going to fitness, like to be executed? But, still, believe that from this sweat stream, flies in the eyes and thoughts "you have to force yourself" will be good? You are not right! Not only will there be no sense, but a lot of problems are coming! After all, fitness is a real science. And it has its own basic rules. Well, if you are lucky with an instructor who will introduce you to the course. And if not? Here are 4 simple tips for a true fitness lady.
1. Choose a workout.
The first thing you need to do in the fitness club is to determine which training methods are right for you if you have any health problems. Consider the typical options.
Varicose veins disease.
Useful: veloergometers with inclined back, elliptical trainers, any exercises in water and swimming, exercise "bike" lying on your back, climbing the stairs.
Harmful: any impact load, kick not only on the obstacle, but with a sharp stop (water is an exception). Even the so-called "flight phase" when running and other movements inevitably ends with a landing, that is, an additional load on the veins. Under the prohibition of step aerobics, spinning, jogging and jumping, kickboxing.
Possible: aqua-and basic aerobics, power group classes in aerobic-dynamic mode, stretching, dancing.
Osteoporosis.
Useful: weight training, they strengthen the bone tissue.
Harmful: sudden movements, shock loads (same as with varicose veins).
Possible: yoga and stretching (but neatly, within the painless amplitude, stretched to pain - the load on the weakened joint), aqua aerobics, pilates in the "ground", i.e. on the floor.
Overweight (as a rule, the veins are damaged plus osteoarthritis).
Useful: all the "water", elliptical trainers, pilates, stretching, walking.
Harmful: running, jumping, descent from the steps, which means step-aerobics, the "flight phase" (see "Varicose").
Possible: dancing almost without a break from the floor, body sculpt, core.
2. We load the load.
What should be the "right" training? To go and benefit, and without unpleasant consequences.
Before: you are aiming for a club, you are looking forward to joy (oh, how many slimming ladies are going to the club as a civil war!).
During: easy to maintain the pace, if you want, you can even accelerate, feel a little fatigue. The test of "speaking - singing": everything goes as it should, if you can still speak, but you can not sing any more. (A woman who is sober can only moan!) After 3 minutes after the end of the intensive part, during the "hitching" the heart rate is no more than 120 per minute.
After: satisfaction. (But it happens so: "Darling, I have no hand, no foot ... Take me, huh?")
There are other signs on which it is possible to determine the adequate load during classes.
For beginners and slimming. Breathing is even, but rapid, light reddening of the face and insignificant sweating, clear execution of commands.
For the advanced. Average degree of fatigue, intermittent deep breaths, some coordination disorder during exercise, painful sensations.
For those who want to harm themselves. A sharp reddening of the face or pallor to a cyanotic shade, a white nasolabial triangle, a serious impairment of coordination.
3. Decide, drink or not drink.
With force, the body quickly dehydrates. You just need to drink, right during the workout. Calculation is as follows: about 0.5 liters. fluid for half an hour of medium intensity.
On aerobic training we do not drink, but we drink - we moisten the lips and throat. As Suvorov said, it's hard to teach ... But at the end of the "teaching" drink to health. How many? We are weighed before and after the session, the loss is multiplied by 1.3. The result should be added to the usual daily norm and drink within 12-24 hours. By the way, in the summer heat, add another 0.5 liters.
Amount. For example, after one tai-bo tutorial of good intensity you lost about 700 g. Multiply by 1.3 - it's 910 g. Add it to the base rate - on average, 2.5 liters of fluid per day, including about 1.5 l of water. On the day of this lesson, your rate will be about 3.4 liters of fluid.
Quality. The best drink - non-carbonated mineral water with a mineralization of no more than 2 g / l. But even simple water is not superfluous. Any lemonade, cola, even juice - down! Only not during training.
4. Go to the bath.
The main thing in what physical culture and any bath is similar is a load on heart.
The most harmful and most common myth is that after a hard workout, the bath is especially useful. On the contrary! After intensive employment, moreover and at the end of the working day, moreover at the end of the working week, - a shower and home. If the muscles, ligaments and joints are overloaded, it is also better to transfer the bath to tomorrow, when painful sensations appear. By the way, in this case, contrasts are best influenced: heat-cold.
The optimal "bath" dose after training - 3-4 five-minute calls with breaks of 15 minutes.