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How to choose the right time for fitness
- Jogging exercise for health and weight loss
- Power fitness training
- Exercises for stretching the body
Today, there are a variety of sports disciplines, each of which has its advantages and disadvantages. So a person who wants for the first time to play sports, a lot of questions. Most frequent: what time to carry out fitness training and how to do? Today we consider these issues in relation to popular trends of physical activity on weight loss, weight gain, stretching of the body.
Jogging exercise for health and weight loss
Experienced athletes and coaches know that regular Jogging has a positive effect on weight loss and overall health of the athlete. In addition, running helps to keep the muscles in the body toned and promotes tightening of the skin on problem areas: thighs, buttocks, abdomen, back of the hands.
The specialists say that Jogging at any time of the day. The main thing — to relate training with the labor schedule. If you are working at hard physical work, it is better not to run in the mornings. Best solution: come home in the evening, have dinner, take a couple of hours and make the easy jog in the fresh air. Note that in this case, to run every day. A maximum of 3 classes per week.
The second thing to consider is the rhythm of life. The average person needs to sleep at least 7 hours a day. So if you go to bed later 00.00, then get up at 05.00 am for a run you are not recommended. Want to run instead of a morning workout — then train yourself to go to sleep from 22.00 to 23.00. So you will allow the body to fully recover and benefit from the morning run.
So, over time, the fitness classes we understand. Now consider the advice of experienced runners for the organization of training:
- Morning run on an empty stomach. So you speed up the process of weight loss;
- Complete a simple workout. Warm-up exercises will help prepare your body for exertion and reduce the chance of injury;
- Discard day training session in the summer. In the period from 11.00 to 15.00 solar activity maximum. It is not recommended to run at this time;
- Start with the basics. If you never jogged before, the first class escort fast step;
- Observe the technique of cross-country movements. This will help save power and protect against injuries.
As a rule, running start to do for getting rid of excess weight. In this case, it is recommended to buy specialty shoes, designed for such fiznagruzki. The ideal option is considered the running shoes with a cushioned sole and support the ankle joint.
Power fitness training
Scholars never can come to a common opinion concerning the time of the military occupation. It is proved that the body adapts to the sport mode and self-regulates physical performance. Therefore, many experts say that no matter the time of day to conduct military fitness training, the main thing — correct program classes.
On the other hand, a group of Western scientists have conducted studies and proved that for bodybuilding and powerlifting is most suitable the evening. The study involved 100 men are not engaged till this moment sports. It turned out that the subjects during exercise in the evening improved contractile function of muscles.
In addition, after the evening fitness workout increased testosterone and reduced cortisol levels in the blood. Based on these data it was concluded: the best time for strength training is the interval from 18.00 to 20.00. During this period, muscles and hormonal system of men are set up on physical activity.
Here are recommendations professional athletes to conduct fitness workouts for strength and mass:
- Set realistic goals. Not looking for huge body weight. In bodybuilding the main thing is proportion. It is better to have less but harmonious muscle volume than poorly designed pile of muscles;
- Constantly increase the load. The muscles very quickly get used to the fitness training, so try to regularly increase weights in the exercises;
- Eat right. The usual 3-course menu will not allow you to develop muscles. Increase caloric intake due to protein foods and eat 5-6 times a day;
- Well rest. The recovery part of training. Without good rest your body will begin to wear out, which will lead to negative manifestations of overtraining.
Many novice athletes, are not seeing positive results in the first months, quit exercising. In many respects such a solution is based on a weak motivation. Therefore, we recommend that you always keep in mind the desired image. Visualization and a strong desire to change will help you regularly visit the gym.
Exercises for stretching the body
Stretching the body is present in many sports disciplines. The most popular is yoga. Yoga is best in the mornings, instead of charging. In the period from 05.00 to 09.00 in the body is the peak of morning activity and accelerated metabolic processes. Performing stretching asanas at this time, you improve the mobility of joints and flexibility of muscles, and also get the opportunity to get rid of subcutaneous fat.
But if you have no time to practice this kind of fitness in the morning can do at another time. The important thing is to follow the simple recommendations:
- Exercise every day for at least 40 minutes. Only regular fitness exercises will benefit the body and improve body flexibility;
- Don’t eat before training. In order not to feel the heaviness and discomfort in the stomach, take a light meal 2 hours before class;
- Take a hot bath before practice. Beginners is difficult to provide a complex static postures, so it is recommended to warm up the body before class;
- Eliminate any stimuli. Choose a time when you are alone at home;
- Provide access to clean air. Yoga involves deep breathing. Therefore, the body was filled with fresh oxygen, be sure to ventilate the room and leave the window ajar.
When performing yoga exercises and try to ignore the negative thoughts. Morning fitness classes and a positive attitude shaping a good mood for the whole day.