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First steps fitness and nutrition: tips for beginners

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First steps fitness and nutrition: tips for beginners
The contents

  • Step one: acquire the necessary equipment
  • Step two: make a plan for fitness training
  • Step three: start training
  • Step two: make a plan for fitness training
  • Step five: give your body proper rest

Sports best fitness club, where there is everything necessary for full training. You can choose any kind of physical activity, cardio activity, weight training, functional training, crossfit, Pilates and more. Adding physical activity proper nutrition, you can lose weight, build muscle, develop flexibility, strength, coordination. But where to start fitness training, and how to make them as efficient as possible? The answers in this article.

Step one: acquire the necessary equipment

For a workout in the gym you will need:

  • Athletic clothing.

Do not wear too loose or tight clothes. During the exercises, nothing should hamper movement, restrict their amplitude and interfere with breathing. The fabric should be stretchy, wicking, non-coarse seams. Classic sportswear for men: sweatpants or shorts for fitness, t-shirt, sport socks. For women: sport Jersey or t-shirt, fixing bra, tights (Capri leggings).

  • Shoes.

The safety and effectiveness of fitness training depends largely on the quality of the shoes. Sneakers needs to sit comfortably on the leg, positioned close to the lift and good to soften the blow of the foot on the surface. Shoes should be appropriate for the kind of fitness that you want to do. For cardio (such as running or jumping) you need to choose running shoes with enhanced cushioning. For the power fitness program is more suitable shoes with thick rigid sole and good grip. If you plan aerobics, or Zumba hitboxes, need to buy lightweight running shoes with soft and flexible sole.

  • Towels.

To have something to wipe sweat and lay the seat of the simulator, you need to bring along to training a couple of small towels.

  • A bottle of water.

A lot to drink during fitness workouts is not recommended: it is enough to do 3-4 small SIPS every 15 minutes.

  • Sports bag.

For trips to a fitness club will need a durable roomy bag or backpack.

Step two: make a plan for fitness training

Exercise program you can make yourself, but better to seek the assistance of an experienced coach. The specialist will accurately assess the level of physical preparation, will create a competent fitness program and choose a suitable diet. Schedule of classes you need to plan in advance, writing it in their daily Affairs. Workout pass is not recommended. A week should be done 3-4 training sessions (beginners enough two). If you want you can visit the fitness club more often. The main thing is not to overtrain. The training program should be allocated enough time to rest and restore the body.

Step three: start training

Each workout should consist of warm-up, main part and a hitch. The warm-up should be given at least 7-10 minutes. It reduces the risk of injury and helps to avoid deterioration from sudden sharp load. In the gym for warm-up are commonly used cardio equipment: treadmill, elliptical, exercise bike. Easy cardio smoothly accelerates the pulse, increases blood circulation, activates metabolism, increases the tone of the sympathetic nervous system. But work on the treadmill is only the first stage. The next stage of the warm-up, joint exercises and dynamic stretching. Gymnastics improves the mobility of joints, warms up the tendons, ligaments, periarticular muscles. Stretching eliminates muscle clips, makes the muscles supple, improve the flexibility of the body.

Hitch fitness is no less important than the warm-up. She ensures the smooth exit of the workout puts the muscles from a busy state to normal. In the process of cool down gradually decreases heart rate, reduced respiration, reduced body temperature. A typical exercise for a hitch — Jogging, gradually turning into the walk. Instead of running you can work on the bike or elliptical with smooth down tempo down to a stop. You must then perform static stretching of the muscles. It accelerates the excretion of metabolic products from muscle tissue, prevents stagnation of blood in the muscles, helps reduce the muscles to relax and return to its original length.

The selection of exercises for the main part of fitness training depends on individual goals. Power training novice athletes usually built on the principle of “the entire body in one workout” that is, during one class worked out all muscle groups. You later use the split method: different muscle groups are worked on different days of the week. The rest between exercises — 3-5 minutes between sets is 60-90 seconds. Recommended training duration is 45-60 minutes. Longer to train dangerous: accumulated fatigue, deteriorating concentration, increases the production of the stress hormone cortisol, which destroys muscle.

Step two: make a plan for fitness training

Even a systematic use of the fitness club will not give the desired results, if not get the proper nutrition. First of all, you need to include in your diet sufficient amounts of protein. Adult daily need to consume 1.3-1.5 g of protein per 1kg of body weight. With the active exercise and the need for protein increases to 2.0-2.5 g per 1 kg of body weight. The consumption of fats and fast carbs should be reduced, but the diet should be low in carbs, otherwise the body will be nowhere to take energy for active workouts. Meals should be fractional — 4-5 meals a day. The diet should be planned so that the interval between meal and exercise was at least 1.5-2 hours. During the first 30-40 minutes after a workout, you need to close the protein-carbohydrate window, using sports supplements, dairy products, honey, fruits, etc.

Step five: give your body proper rest

To succeed in fitness, you must train often, but without fanaticism. During training under the influence of heavy physical exertion muscles get a stimulus to growth, but the muscle building occurs in the rest period. The best option is to practice with breaks in 1-2 days. This applies to strength training; cardio for weight loss can be carried out more often, but in this case, the body needs regular rest. Typical signs of overtraining: fatigue, muscle pain, irritability, decreased immunity, stagnation in training (lack of progress).

Uses photographs Shutterstock

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