What can be dangerous gym? Is that kettlebell per foot will fall ... And the fact that the body may not be ready for the load, you did not think?
For a year now, as you have forgotten the way to the gym, or been lazy for only three months, it does not matter, writes Health. In both cases, you are a beginner in fitness. To adequately assess yourself, it will be correct to pass an individual test beforehand in a sports doctor.
In 7 out of 10 cases, a newcomer to a fitness center is eager to fight, but his cardiovascular system is not trained. Therefore, first of all you need to undergo cardio testing on a veloergometer, determine the level of endurance - low, medium or high, - and, accordingly, to choose the appropriate load and pace of training.
Good endurance is inherited, but it can also be improved by cardioversion: running, and if it is contraindicated, walking on an elliptical trainer or a treadmill, low-impact aerobics, water aerobics. Enough three workouts per week for 50 minutes: 10 minutes - warm-up, about 30 minutes - the main exercises and 15 minutes - a hitch, during which the pulse calms down. And so 1,5-2 months, and then, if you do not miss classes, endurance improves, sports opportunities expand.
The heart rate (HR) is monitored using a heart rate monitor - personal or built-in on the simulator. If during training it is higher than acceptable, lower the tempo or remove a few weighting factors.
Calculation of heart rate according to Carvonen's formula
Lying and relaxed, count the "pulse of rest". Determine the upper permissible limit of the heart rate according to the formulas:
for low endurance - (220 - age - pulse of rest) x 0.65 + pulse of rest;
for average endurance - (220 - age - pulse of rest) x 0.75 + pulse of rest.
Hidden hypertension
A man with overweight comes to the gym. It seems and feels normal, and the test on the bicycle ergometer shows an average, endurance ... It would seem that there are no obstacles. But we measure blood pressure after the test load on the cardio and get 160/95 mm Hg. Art. This is the so-called hypertonic type of reaction to the load, and in this case, even with moderate endurance sports claims should be limited to the level of a beginner, doctors warn.
After 2 months of training a person is likely to lose several kilograms, the pressure is normalized, and the load can be increased. Monitor blood pressure before and after the load should be within 2 weeks. Probably, examination at the cardiologist is required also.
Gutta-percha dislocation
You're on a treadmill. You awkwardly turn your foot and - oh! It remains only to overcome pain, to dock to the house. You can prevent this trouble by knowing in advance whether you have a tendency to dislocations, that is, what is the condition of the ligaments.
Flexibility test
Try to maximally bring the thumb of the bent brush to the inner surface of the forearm, without helping yourself with the other hand. Normally, the distance is 7-10 cm. If less than 7 cm or a finger touches the forearm, you have soft ligaments.
With soft ligaments, the risk of injuries is increased, there is a predisposition to dislocations, rupture of ligaments, microtrauma of the spine. During aerobic exercises, exercises with the bar, wear the locks, on a run use a special running shoes. To avoid microtraumas and even rupture of ligaments, do stretching exercises only after warming up or in water. And be sure to try to create and maintain a muscular corset in good shape - it will protect you from injuries.
Microhazards for the spine
"Micro" is, of course, something small, insignificant. But only at first glance. Long, regular microtrauma of the spine and joints lead to chronic diseases: osteochondrosis, osteoarthrosis and others.
What to do? Wait until the muscles that are unaccustomed to the load get stronger. Not lying on the couch, of course. Start not with aerobics and sports dances, but with swimming (preferably breaststroke or on the back), aqua aerobics, pilates. Strength exercises should be performed only with a small weight - for example, with dumbbells of 0.5 kg, lying on your back or stomach, to exclude vertical loads on the spine. Weight weighting increase gradually.
Take care of the neck! You can not sharply swing your head (as many people like), doing it with slopes left, right, back, forward. Only smoothly, slowly, so as not to injure the cervical vertebrae. Even shaking the press, do not forget about the neck: do not pull it with your hands, trying to tilt your head, but simply tie your fingers on the back of your head; legs lift force of the abdominal muscles, and not the neck.
And yet - and this is not a joke - it is very important during the lessons to smile at ease! This simple action relaxes the cervical spine. A tightly compressed lips, frowning forehead and clenched teeth, on the contrary, cause reflex muscle tension. So smile more often!
Risky movements for the beginner's back
► Back rotation with simultaneous forward tilt;
► lifting of gravity with simultaneous turning to the side;
► When exercising with weighting, tilt the body forward from the standing position and especially straighten out of this position (even a shift of the vertebrae relative to each other is possible, if they are already damaged);
► any axial load on the spine - it's not for nothing that doctors do not like the bar so much.
And in conclusion, a general recommendation for everyone: Avoid unnecessary loads.
Excessive efforts do not provide a healing effect, but, on the contrary, reduce immunity. Controlling yourself during classes is not difficult.
Speaking test
Funny, but accurate. If during the training you are able to pronounce a couple of phrases, to sing "in the forest a fir tree was born," and at the same time you want to breathe in every 3 words - everything is fine. If you choke on everyone - reduce the load.
Pain test
The next morning after training, you should calmly get out of bed, without damaging the world for muscle pain. There is nothing good in this pain: it is 80% associated with microtraumas of muscle fibers, and not with the formation of lactic acid, as many people think. Next time warm up more, choose a smaller load. A good sign is that after 48 hours you start the next class and you do not hurt.
Training is stopped with dizziness, a feeling of suffocation, dyspnea, the appearance of cold sweat, flies before your eyes, with a pulse of more than 100 beats. min (even during a long rest), a significant increase in blood pressure or a 25% decrease in the initial pressure.