MAKE A CHOICE
First of all, one must start from the functional state of one's body. For example, if you need to lose weight, but you have a weak heart, then only fitness "for lazy people" - calanetics, pilates, etc. will suit you. And if you want to acquire relief muscles, but you have problems with the spine, then aqua aerobics will be the best option. Later, as you improve your health, you can easily master other types of fitness, which give you great loads. Only the main thing to do it under the supervision of a specialist.
WAIT THE RESULT
Some mountain athletes, not having received a quickly expected result, after several training exclaim: "This fitness does not help me at all! "But do not rush to be disappointed: the result can only be noticed after a couple of months, provided regular training is provided, and if you need to lose weight, for example, you will have to do it at least 3 times a week, and if you simply support the sports form, but once you go to the gym once a week it's pointless at all - it will not give any results.
DO NOT OVERTIGHTEN
Any type of fitness requires the determination of the load according to the pulse rate. For beginners - 130-160 beats per minute, and then the coach is already deciding how much to increase the load. If this activity is in the gym, then the load is selected so that you can perform each exercise in three sets of 8-10 times. When you exercise this exercise effortlessly, you will need to increase the number of repetitions or increase the load. Classes should last no longer than 45-60 minutes.
FOR QUICK AND LEISON: AEROBICS AND SHAPING
Exercise opens a slow stretch, moving to dynamic exercises. The main load in them falls on the muscles that form the chest, hips, waist, buttocks and back.
What is the effect? Muscles are trained and toned (including blood vessels and heart). Their mass at the same time increases slightly. "Burns" fat, disappears excess weight (500 kcal / hour).
Who is useful? Patients with vegetative-vascular dystonia, with dyskinesia of the gallbladder, cellulite, with problems with posture.
Who is not recommended? Those with frequent fractures, the presence of artificial joints, arthritis, spine diseases (including osteochondrosis), tumors. Also can not choose the type of fitness, like this, patients with epilepsy, diabetes, hypertension, cardiac arrhythmia. It is forbidden to do aerobics and shaping during menstruation.
SPORTS FOR LAZY PEOPLE: STRETCHING, PILATES, KALLANETIKA, TAYZA, YOGA
These are all exercises with a slow load in time to breathe on the hips, press and back. The main starting position is sitting on the rug or lying down. The focus is on the correct execution of movements (slowly but surely), meditation and self-control.
What is the effect? Such exercises tonify muscles, develop flexibility, strengthen the nervous system, improve posture.
Who is useful? Patients who suffered severe injuries and debilitating illness. It is especially recommended to choose the kind of fitness, such as this, for people with a "problem" back. Special exercises - for pregnant women - will be useful for future mothers. Exercises to work with breathing - for asthmatics. Ideal for beginners.
Who is not recommended? Those who suffer from severe circulatory disorders.
EXCLUSIVELY FOR HEALTHY: POWER SPORTS
It's going to the gym. Includes weight training with lifting weights - it's dumbbells, weights, counterweights, bars, etc.
What is the effect? Physical strength increases, muscle relief is created, excess kilograms are discarded (460 kcal / hour).
Who is useful? Healthy people who get good nutrition and need to "burn" stress.
Who is not recommended? All those who can not be engaged in shaping with aerobics, as well as those who have problems with eyesight. From the power load, detachment of the retina can begin. Those who suffer from varicose veins may have a clot laceration.
FITNESS FOR SLIMMING: AQUAAEROBIC
This is carrying out physical exercises on the shoulders-neck in the water. Choose this type of exercise in summer is the most fun. Their basis is the same as in shaping, but you need to overcome the resistance of water, which gives an additional load. It is distributed evenly to all muscles. You do not need to know how to swim. A big plus is that aqua aerobics helps to cope with a set of shortcomings of its shape: movements under the water are hidden from prying eyes, and this gives an additional sense of comfort and relaxedness to people of any complexion.
What is the effect? Muscles are toned up, posture improves, excess weight is discharged (680 kcal / hour). Massage of the skin, muscles and subcutaneous fat is provided. However, there is a minus: if you are engaged in a pool with chlorinated water, the skin can dry up.
Who is useful? This is the best fitness for those who want to cure osteochondrosis (even complicated by intervertebral hernia) and arthrosis. It is useful for patients with varicose veins, since the risk of blood stasis decreases and there is no threat of a thrombus rupture. During the sessions blood circulation in the body improves, the volume of blood entering the internal organs increases, which improves metabolism. Because of this, aqua aerobics is considered very useful for renal patients.
Who is not recommended? Asthmatics and patients with obstructive bronchitis. They are allowed to practice aqua aerobics only after the approval of the doctor, since the water sometimes causes them a feeling of tightness in the chest. This exercise is contraindicated and sick otitis - the tympanic membrane can be damaged.
THE LATEST FASHION PICK
GYROKINEZ - a kind of fitness, imitating the movements of animals. This includes elements of yoga, stretching and pilates. The basis is the natural movement of the spine. Movements can flow from one to another and give the impression of dancing.
Strip Dance - dynamic and slow graceful dance movements, aiming to learn how to beautifully move, dance striptease. Although the section itself usually does not have a pole and you do not need to dance without clothes.
Tai Chi - has three directions: dance, fighting techniques and a system of general health improvement. Exercises are built on their harmonious and even combination.