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Fitness for health and beauty: advice and contraindications to the classroom

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Fitness for health and beauty: advice and contraindications to the classroom
The contents

  • The benefits of fitness for health and shape
  • Where to start training?
  • Recommendations on fitness for beginners
  • Contraindications for training

Almost every woman in varying degrees, dissatisfied with their figure, because we all want to be slim, but physiologically prone to Deposit fat in the hips and abdomen. Engaging in regular fitness and eating right, it is possible to smooth out hormonal and age-related changes, which cause weight gain. But in order that the training was beneficial, fun and as safe as possible, it is important to follow the recommendations of experienced coaches.

The benefits of fitness for health and shape

Moderate exercise have many benefits and are shown to all, without exception, the only difference is their intensity and the right approach. Each of us is individual, so the fitness should be selected in accordance with their health status, personal preferences and goals. Despite the fact that with the help of different sports you can solve various tasks, all of them, in General, provide the following benefits to the body:

  • strengthen the cardiovascular and respiratory systems;
  • speed up the metabolic processes in the body;
  • relieve pain in muscles and joints;
  • improve your posture and health of spine;
  • contribute to effective weight loss;
  • strengthen the muscles of the whole body;
  • give the General tone of the body;
  • reduce stress levels and relieve tension;
  • prolong youth.

Studies prove that regular fitness classes are a good way of getting rid of a number of mental disorders thanks to the development in the process of training the “happy hormone” serotonin. In addition, physical therapy sessions and some areas of sports have a good influence on the health of locomotor recovery after injury.

Where to start training?

Planning to start to do fitness, you should, first and foremost, consult a doctor. The doctor will assess your condition and give recommendations about what kind of sport is useful to you and which match your physical condition. Starting from his advices, choose the direction of training which will bring you pleasure and help in achieving the goal.

The goal is the next thing you should pay attention to. If you clearly define its tasks, will have strong motivation to achieve good results in the future. By going for the fitness club, find a good instructor that will fit for you in terms of their professionalism and human qualities. This person will give you a General idea of the direction of training will be the suitable program for you, learn how to perform the exercises. To continue to cooperate with the coach should be at least two months to master all the subtleties of working with machines, weights and your own body weight. Fitness classes with an instructor are much more productive in the course of this work reduces the risk of injury, goals are achieved much faster.

Recommendations on fitness for beginners

Novices in the sport is important to learn the rules of training to avoid injury, to maximize the effect and maintain motivation at the proper level. Experienced instructors are often recommended for young athletes the following:

  • Go to classes seriously and responsibly, to train regularly and not to miss them without a good reason.
  • Don’t be afraid of mistakes, because, as you know, is not mistaken only one who does nothing. The only way to get valuable experience and important knowledge.
  • A clear schedule and plan ahead for each of them, not to deprive yourself of the training time.
  • The optimal number of classes is three times per week, and their duration depends on the initial goal. If you just want to improve your health, then 40-60 minutes would be sufficient, for weight loss or muscle-building will require a minimum of an hour and a half workout.
  • Should not be too zealous during training, it is better to start with a small exercise and increase it gradually. Much safer it is not enough to load the muscles than too Deplete the body.
  • It is important to pay special attention to nutrition and make for yourself the correct balanced diet, without which the training will be ineffective.
  • Observe the drinking mode, which will allow to maintain a constant level of energy will help to avoid the state of dehydration and fatigue.
  • Get plenty of healthy sleep, the duration of which shall not be less than 7 hours a day.
  • Mark your progress and reward yourself for results that will certainly add motivation.
  • Keep a training diary in which you track your progress, the current level of load, plan for future fitness training and record important recommendations of his coach.
  • Contraindications for training

    Despite the benefits of fitness, there are conditions under which to carry out them you must be careful, and sometimes even to abandon training.

    Temporary contraindications to training are:

    • the acute phase of any infectious disease;
    • increased body temperature;
    • the recovery period after injuries;
    • a state of chronic fatigue;
    • pregnancy and lactation.

    In the latter case it is possible to do, but not all types of fitness and only after consultation with your doctor. Absolute contraindications for exercise are the following chronic conditions:

    • diabetes mellitus;
    • epilepsy;
    • serious mental illness;
    • the presence of implants;
    • cancer.

    Knowing about all of the contraindications to sports, you also have to remember that every body is different and responds differently to exercise. Starting to train, do it carefully, watching closely for their well-being and increasing the load gradually. A healthy and happy life depends on our lifestyle, activity and a positive attitude, and therefore eat healthy and tasty food and exercise at your pleasure.

    Uses photographs Shutterstock

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