The love of Russian women for the improvement of their own bodies is truly unlimited. But to achieve a lasting result without regular physical exertion is simply impossible. In our life, fitness has come along with fashion for "eternal youth" and a healthy lifestyle. And so there was the fitness empire - fitness mania has captured the whole country ...
Yoga.
Marina after the birth of the child wanted to restore not only the physical form, but also the lost emotional balance. Her choice fell on yoga. Initially, Marina simply "flew", but then she began to have serious vision problems: black eyes periodically appeared before her eyes, her vision began to fall - the average degree of myopia developed into a high one. For 3 months of classes, Marina lost 2 diopters in both eyes!
Specialists' comments:
In people with visual impairment, the slopes and initial positions of the body with the placement of the head below the level of the heart may worsen the situation. Due to increased blood flow to the head and eyes may have adverse effects. In addition, the stand on the head of the Shirshasan is capable of damaging the cervical spine, if not observe safety precautions. This, in turn, can also cause impaired circulation of the brain and eyes. Marina should have warned the instructor that she had a medium degree of myopia. In addition, judging by the symptomatology, the increased ocular pressure also added to this disease (which happens often when myopia is present), and increased intraocular pressure is in itself a rather severe contraindication for practicing yoga. Perhaps this is due to the fact that Marina did not pay enough attention to the direction of the look in each particular pose. In addition, for people with poor eyesight, we always recommend that you additionally do gymnastics for the eyes under control or after consulting the oculist.
Power loads.
Anna has always been a sports girl - she practiced in the gym, swam and played tennis. Many even behind her eyes diagnosed her as a "fitness mania". But for family reasons Anna was forced to reduce the number of classes, and then completely abandon them. After 1.5 years, she decided to return to the "big sport" and began a triumphant return from the gym. Together with the coach, she picked up an adequate load, but after a couple of lessons she decided that she could return to the previous level. The result was not long in coming: the next day the girl hardly got out of bed and for a week after this unfortunate occupation she could not move painlessly.
Specialists' comments:
Anna's mistake is a classic for everyone who was engaged in fitness and for some reason stopped training. Al's professional instructor and beginner, and once a seasoned athlete are in equal conditions. In both cases, the initial load should be adequate to the physical capabilities of each individual person, and increase it gradually. In general, the success of power loads initially depends on the correct weight - ideally it should not be too heavy, but not too easy to feel the load on the muscles. Do not forget about the correct starting position, as well as the technique of doing the exercise.
Swimming.
Catherine had problems with her spine since childhood, so when choosing a fitness program she stopped swimming. Catherine began to practice the style of the "female" breaststroke - swimming with a raised head above the water. But getting rid of discomfort in the lumbar region, got new problems - migraine and pain in the cervical spine.
Specialists' comments:
Despite the fact that swimming is very beneficial for the back and is shown even with serious problems with the spine, and it has its own adverse effects. Swimming with a breaststroke with a raised head above the water is contraindicated even to people with an absolutely healthy spine! A prolonged inflection in the cervical spine contributes to the deterioration of the blood supply to the brain and keeps the neck muscles in a constant tone. Hence the discomfort in the cervical region, and headaches. Also, I would not recommend people who do not have good swimming training, practice a style of swimming, like a butterfly. Sharp movements with large amplitude can injure the back. If you want to relax the muscles of your back and spine as much as possible, you will most like swimming on your back.
Cardiovascular.
Elena decided to follow the example of his girlfriend and fight with extra pounds by running. Excess kilograms was not less than 20, so even a 500-meter run was for Elena a heavy load. But, despite the increased incidence of tachycardia and discomfort in the heart, she continued her studies. The trainings ended very badly - after several months of tortures Helen got into the cardiology department of the regional hospital.
Specialists' comments:
Running is one of the most controversial types of training, with a large number of contraindications. In particular, people who are too full I would not recommend running at all, at least until they get rid of at least part of the extra pounds. After all, even if they have a healthy heart, excessive loads will sooner or later undermine his work. If you seriously decided to take a run for general health and independently determined the intensity of training, consider: your cardiovascular system may have its own opinion on this matter. To begin with, I would recommend that you pass a cardio test on a cycling ergometer of a sports doctor to determine your level of endurance. And already on the basis of these data (the indices of arterial pressure are removed), the physician will be able to calculate the optimal load and pace of training. In any case, for at least two weeks, you should monitor blood pressure and, if necessary, adjust the intensity of training.
Aerobics.
Alena decided to start her novel with fitness with aerobics classes. In one of the classes, she felt a sharp pulling pain in the ankle. The instructor (master of sports in rhythmic gymnastics) advised: "Do not pay attention, it is not only with you. The muscles will get used to it. " Alain continued training, and when she turned to the doctor, he made a verdict: Alena will have to get used to tearing the fiber bundles, and forget about training for a long time.
Specialists' comments:
In aerobics, many jumps, fairly sharp movements, twists and inclinations. Any discomfort should be a valid reason for stopping the workout and seeking help from a doctor. This is especially true of severe pain. Pain can be "positive" or "negative." "Positive" pain is usually accompanied by the last repetitions of exercises, and sometimes it can be a consequence of unusual physical exertion. Such pain passes through 3-4 lessons. If the pain obtained as a result of training is not weakened, but increases from occupation to occupation, this indicates that the received microtrauma is aggravated and it is necessary to immediately seek medical help.
Small errors of great fitness.
For the result of your training to be exclusively with a plus sign, read the main sports mistakes.
Ignoring the medical examination. Doing fitness without first consulting a doctor and a special program is strictly prohibited! It can cause harm rather than benefit.
Training without a warm-up. Muscles need to be warmed up for 5-10 minutes. Light aerobic exercises can help in this. Remove the tension and restore the strength will allow the final part.
Misunderstanding of the "signs" of one's own body. Pain in the chest, dizziness, bouts of nausea, inconsistent heart rhythm, constant fatigue after prolonged training - these are the main signs of overexertion. Pay attention to these bodily tips and immediately consult a sports doctor.
Delayed breathing. The most important thing is the ability to breathe correctly during training. Breathing should be even and smooth. Breathe in and out during each phase of the exercise and try to breathe naturally with cardio.
Training during illness. In case of illness the body is weakened, and it needs to be taken care of.
Incorrect food. From hunger-strike during training, no one has ever lost weight faster. The only thing that can be achieved is depletion of the body. In each specific case, only the physician can select a diet.
Training without measure. The optimal amount of training is 3-4 times a week. Of course, you can practice every day, but less intensively.
Monotonous training. It is necessary to combine power and aerobic exercises. The more diverse the training program, the higher their effectiveness.
Fitness as a drug.
Recently, people have come to the psychological centers, for whom a day without booms and dumbbells is just torture. They go to the sports club, both to work. They became real hostages to the fitness empire, fitness mania became their main problem. In the West, doctors have long been sounding the alarm: fitness can lead to dependence on physical exercises. Scientists have found that if fitness fans are deprived of the opportunity to do, then the brain departments responsible for the production of pleasure hormones refuse to synthesize endorphins without a new shock dose of training.