Fitness and its varieties: with what to begin lessons beginners

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Fitness and its varieties: with what to begin lessons beginners

The contents

• Varieties of fitness
• How to start training
• A selection of exercises for beginners
• Physical activity for older people
• Parsing errors
• Contraindications to training

Decided to play sports, lead the health and body in order? It’s time to get acquainted with the fitness diversified health system aimed at improving physical performance and maintaining their normal. Regular physical activity contribute to the normalization of the cardiovascular system, stabilize metabolism, strengthening muscles, getting rid of pain in joints and back problems (sciatica, scoliosis, etc.). In addition, regular exercise helps improve the body overall, to get rid of stress, depression, and, combined with the correct diet and excess weight.

Varieties of fitness

The concept of fitness includes several variations of physical cultures. The most popular of them:

• Aqua and the usual type of aerobics — direction, providing the implementation of intensive exercise to rhythmic music on land or in water;
• Pilates — a system of fitness training that is based on slow, controlled movements without the use of power loads;
• bodyflex — a technique involving the simultaneous execution of breathing and physical exercises;
• fitness with fitball classes, which include complex movements with a large elastic ball;
• tybo — training program, based on the totality of the elements of dance, martial arts and aerobics.

How to start training

Before starting any exercises, you need to thoroughly prepare for the sporty.

To undergo a full medical examination and consult a physician to identify contraindications.

To set a clear athletic goal and choose the type of fitness that will help in achieving it.

To buy a comfortable sports clothing for training. In the case of Aqua aerobics — piece swimsuit (bottoms), a swimming cap and Slippers.

Make a suitable fitness program and schedule of classes.

To buy the necessary sports equipment (if the training will be carried out at home).

To study and master the technique of each exercise.

Correct nutrition for weight loss, improve health or gain muscle mass.

A selection of exercises for beginners

Training for beginners includes exercises that help the body adapt to physical stress, become stronger and stronger, strengthen muscle, lose weight and learn the technique of movements.

The load should be practiced 2-3 times a week for 40-60 minutes. A break between sessions — a minimum of 1 day. Before exercise is necessary to warm up, followed by stretching. In the course of employment should drink pure water without gas — 1-2 mouthfuls every 10-15 minutes.

Training program for beginners:

Lie on your stomach, to sit up, leaning on outstretched arms and knees bent. Palms to place on width of shoulders under the shoulder joints of the fingers forward. The body from the knees to the top of the head to straighten. Bending your elbows, lower the body down to a 90 angle at the elbows. Return to the starting point.

Stand straight with feet to dissolve in the parties to level of shoulders. Hands pull forward. Sit down, taking his buttocks back and shifting body weight on the heels. Keep your back straight, hips below knee level keep your knees beyond the toes do not show.

To take up the dumbbells, stand up straight, feet set to shoulder-width apart. Spreading legs in hand, to lift the shells slightly above shoulder level and lowered to its original position.

Stand on a low platform so that it dangled part of the foot. To rise on socks and fall down so that the heels touch the floor or were slightly below the level of socks.

To approach the stool, put his hands on the belt. To climb the hill by the force of one leg, to fall back. Duplicate the exercise on the other leg.

Lie on stomach, lift torso, resting on forearms and socks. Body to pull in a straight line, straining the muscles of the buttocks. To stay in the position for 30 seconds, relax.

Lie on your back, hands palms down to put under the buttocks. Without lifting your lower back off the floor, raise and lower straight legs to an angle of 90 between them and the housing.

Lying on back, raise straight arms, legs bent at the knees. Straighten and pull forward, first the right and then the left leg. At the lowest point in the floor not apply to you.

Lean on a bench or chair with your left palm and left knee. Right leg bent at the knee, body bent forward almost parallel to the floor. The right hand with the dumbbell hang down. Pull up to your chest and lower the shell down. Duplicate the exercise with your other hand.

Physical activity for older people

The pension is not a reason to abandon fitness. Physical activity in adulthood (if no contraindications) is very useful. It prevents atrophy and stagnant processes in muscle tissues, strengthens the cardiovascular and respiratory systems, normalizes motility of the intestine, increases tone and muscle strength, promotes healthy weight and reduces the chance of developing atherosclerosis.

What kind of fitness you can do in old age:

• sports or Nordic walking;
• Jogging;
• Cycling;
• swimming, water aerobics;
• yoga;
• breathing exercises.

Parsing errors

What should be avoided for fitness:

• exhaustion of the body.

The appearance of excessive fatigue need to take a break and stop training;

• ignoring the warm-up.

Unprepared to stress the muscles, ligaments, joints and tendons are easily injured;

• dehydration.

Violation of the moisture balance will lead to lower intensities and at higher air temperatures could trigger heat stroke;

• the shallow breathing.

You should breathe deeply, inhaling air through the nose and exhaling through your mouth.

• wearing uncomfortable shoes and clothes.

Which will restrict movement and impede the implementation of exercises in the full amplitude.

Contraindications to training

Moderate exercise is shown to all and the need to maintain the body in proper condition. But before school starts it is still recommended to visit a doctor. To reduce the intensity of your workouts, or to abandon the fitness necessary when the following contraindications:

• infectious diseases;
• cancerous tumors;
• epilepsy and neuropsychiatric disorders;
• diabetes;
• high body temperature;
• the presence of medical implants that support the functioning of the organism.

Uses photographs Shutterstock

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