Fitness

Cheating, pumping, etc: the basics of fitness slang for beginners

The most budgetary fitness club or premium establishment with state-of-the-art equipment; a giant sports complex or a small basement “rocking chair” – it doesn’t matter where you go to practice. There will definitely be good old barbells and dumbbells, which are also called “free weights”. And this is not surprising, because it has been proven that the most effective workouts (especially for those who want to gain muscle mass) are working with free weights. (more…)

 

01 Dec 2021

YOGA THERAPY AND EXCESS WEIGHT

Yoga therapy belongs to alternative medicine. With the help of it, you can correct a certain disease, as well as excess weight. Today we will consider only a small, but no less important part of the techniques:
1. Cleansing breathing technique “Kapalabhati”
2. Dynamic complex Surya Namaskar or Sun Salutation
3. Regime of the day
4. Nutrition

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01 Dec 2021

Benefits of taping for the fitness trainer

About taping.

Kinesio tape is a thin elastic cotton tape similar in properties to human skin.
The technique works like this: in the event of injury or excessive stress on the muscles, the excess fluid that has formed as a result of edema begins to press on the tissues, which causes pain.
If applied to the skin, kinesio tape will irritate the mechanoreceptors in the injured area and block the pain impulse.
Since the 1980s, the technique has entered the arsenal of many Olympic champions, and now it is available to every fitness specialist to work both with clients and with their own body.

(more…)

 

29 Nov 2021

Diets vs balanced nutrition: the fight for harmony!

Diets vs balanced nutrition

As a rule, we are very inattentive to what we eat every day. Neglect of the norms and culture of nutrition leads to the problem of excess weight, and only then there is a need to regulate our diet. In this case, a dilemma often arises: choose an ultra-modern diet or resort to a balanced diet?

The effect of different types of diets on the body

People choose different ways to lose weight: daily exercise, taking weight-loss drugs, fasting, dieting. Statistics show that the last option is the most popular because it gives hope for a quick result. But how effective and beneficial are diets for our bodies?

There are many diets, and they are all based on certain restrictions. For example, many people choose one nutritious food and prepare all meals from it. Others prefer to consume only protein foods, excluding carbohydrates from their own diet. If you show perseverance and follow all the rules of the chosen diet, it often turns out to be very effective – extra pounds hide before our eyes. Meanwhile, the emerging prospects of rapid weight loss do not convince specialists of the advisability of restrictive measures. Numerous medical studies show that they are harmful to health. For example, consuming only one product over a long period of time can severely compromise the immune system, sleep disturbances, and allergies. A high protein diet can lead to digestive problems, poor mood, and an increased risk of infertility.

The influence of a balanced diet on the state of the body

A balanced diet is a worthy alternative to diets. It is based on the inclusion in the menu of products of the quantity and quality that the body needs for normal functioning. In particular, every day we need to consume more than 50 components: amino acids, polyunsaturated fatty acids, minerals, various vitamins, and others. In this case, a certain ratio of elements must be observed. A lack or an excess of certain ingredients is dangerous to health: metabolic disturbances, the development of pathologies are possible.

Compliance with the formula for a balanced diet increases the body’s resistance to aggressive factors, improves physical well-being, mental performance, and health in general.

Why is this method of losing weight less popular than dieting? The reason lies in our impatience because we strive to get rid of the hated extra pounds as quickly as possible. If you eat a balanced diet, weight loss is gradual, and diets promise to achieve your goal quickly. However, in the first case, we are provided with good health and a stable result, and in the second there is a real threat of the development of pathologies and the return of the previous weight.

 

22 Nov 2021

7 reasons to go to fitness tomorrow

The widespread demand for fitness cannot be called accidental. It effectively helps to increase the vitality of people who face many problems and stresses on a daily basis. Drowsiness, fatigue, lack of attention from others, excess weight – all this recedes when a person finally starts classes and goes to a fitness club.

SEVEN REASONS TO GO TO A FITNESS CLUB TOMORROW

  1. Physical recovery. Fitness is ideal in the prevention of diseases of the cardiovascular system and osteoporosis, in the normalization of blood pressure. It enhances blood circulation, and therefore removes toxins, and rejuvenates the body. Muscles are strengthened, posture is improved.
  2. Emotional recovery. Fitness promotes the release of endorphins and thus relieves stress, reduces irritability.
  3. Weight control. Urban life often involves sedentary behavior. Exercise is the best way to burn stored calories.
  4. Sound and healthy sleep. Fitness encourages you to fall asleep faster and is good for your sleep. You will stop suffering from insomnia, and awakening will no longer be difficult and painful.
  5. The rise of energy. Besides the fact that exercise simply increases endurance, it also optimizes cardiac and pulmonary activity. This provides the entire body with oxygen and significantly increases the tone.
  6. Intellect stimulation. Exercise increases the level of serotonin, which is responsible for quick and clear thinking.
  7. Socialization. A fitness club is a community of like-minded people. Joint activities expand the circle of friends and motivate you not to quit what you started.
 

31 Oct 2021

What to do if hair falls out. This problem is especially urgent in autumn.

To keep your hair in good condition, it is important not only to properly care for it, but also to maintain health from the inside. Often people start to deal with hair when they have already lost in volume, become dull or brittle. But if you follow the diet and vitamins so that the body has enough of the necessary substances, problems can be avoided. IHerb expert Maria Osipova tells which vitamins and trace elements have a particularly positive effect on hair health. (more…)

 

24 Oct 2021

Lack of testosterone is bad for your health. How to determine and increase its level in the body

Testosterone: functions in the body

Testosterone is the main sex hormone produced by the sex glands: the testes in men, the ovaries in women, and the adrenal

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20 Oct 2021

What to do if the pressure drops sharply

What pressure is considered normal in a person

 

  • normal pressure is 120/80, but the indicator depends on many individual factors, so doctors allow deviations in a certain range;
  • low (hypotension) – 90/60;
  • increased (hypertension) – higher than 140/90.

Causes of low blood pressure

  • low blood volume, often due to fasting or not drinking enough water;
  • heart disease;
  • hormonal imbalance;
  • dysfunction of the thyroid gland;
  • decreased hemoglobin levels;
  • anemia;
  • taking medications.

Signs of hypotension:

  • dizziness;
  • weakness, loss of strength, drowsiness;
  • aching pain in the back of the head;
  • weak heartbeat;
  • pale cold skin;
  • nausea and vomiting.

Prevention of low blood pressure:

  • drink more water;
  • training, physical activity;
  • exclusion of a sedentary lifestyle;
  • quitting alcohol or reducing consumption to a minimum;
  • do not jump off the floor, chair, bed: do it calmly;
  • do not sit cross-legged.

Rapidly increase blood pressure: ways

There is no pill or medicine that can instantly increase blood pressure. Treatment is individually tailored to the cause of the hypotension. If necessary, it is better to increase the pressure in the first half of the day and dosed, otherwise, it can lead to insomnia, tachycardia, increased nervous excitability.

  • drink a strong cup of coffee;
  • Lie on a hard surface and raise your legs to allow blood flow to your brain and heart.
  • brew tincture of ginseng, lemongrass, Eleutherococcus extract;
  • eat something salty: feta cheese, pickled vegetables, cucumbers, or fish;
  • you can also eat a few pieces of dark chocolate;
  • drink water;
  • put on compression stockings
  • use a wrist expander and do the exercise for 15-20 seconds on each hand.
 

16 Oct 2021

How to do push-ups to get beautiful and toned arms: exercises

Push-ups are one of the main exercises among a group or personal programs in the gym. And at the same time one of the simplest. But many people forget that the body gets used to performing the same actions, which does not bring results if you do not change and increase the load.

Push-ups: what they give for health

During push-ups, functional strength increases through the activation of all muscles in the body. When you lower your body to the floor with your hands, you feel the tension envelop all the muscles in the body. At this time, the last thing you think about is how much muscle is currently being used. However, this is one of the main benefits of push-ups. When you exercise, every major muscle in your body is called upon to participate in this movement. Major muscle groups like biceps, triceps, anterior deltoids and lower body muscle groups are activated to support the body and stabilize movement. These movements use the strength of many muscle groups, and push-ups are classified as multidirectional exercise. With its help, the muscles of the whole body are trained.

Push-ups from the floor: technique

Push-ups should be performed in three sets of fifteen repetitions, on average, three times a week. Once the body gives a sign that you can easily get that many repetitions, you can increase the number.

The classic push-up from the floor is performed from the starting position, lying down, after which you should lower yourself slowly and in a controlled manner, bending your arms at the elbow joint. The arms are at an angle of 45 degrees relative to the body. Lower yourself until your chest touches the floor and return to the starting position just as slowly and in a controlled manner. If the exercise is difficult, it should be performed from a position with the knees resting on the floor, keeping all the above requirements. When performed correctly, the exercise turns on the pectoralis major and minor, as well as the triceps and core muscles, which are in good shape.

What are the most effective push-ups

1. Push-ups from the floor with a dumbbell . Push-ups are alternated with classic repetitions and a dumbbell pull to the belt. Place the dumbbells along your body under your shoulders. Grasp them and take a lying position. A natural deflection should form in the lower back, keep your back straight. Bend your elbows and touch the floor with your chest. As you exhale, push up from the floor. Body weight on arms. Perform a dumbbell row to the waist with one hand and return to the starting position. After the next push-up, perform a deadlift with the other hand.

2. Push-ups plus the climber . Perform classic push-ups: take a lying position and place your arms along the body under the shoulders. A natural deflection should form in the lower back, keep your back straight. Bend your elbows and touch the floor with your chest. As you exhale, push up from the floor. Body weight on arms. After doing push-ups, move the knees of the left and right legs forward alternately and again perform push-ups. Part of the climber can be done at a slow or fast pace.

3. Push-ups based on fitball. A type of push-up, when one hand is on the ball and the other on the floor. Alternately, on each push-up, we change the position of the hands relative to the support. This exercise also trains the stabilizing muscles.

4. Push-ups from the floor with cotton. This option requires good physical fitness. It is best for beginners to refrain from doing it until the body is ready. Classic movements should be performed: plank position, support on hands. A natural deflection should form in the lower back, keep your back straight. Bend your elbows and touch the floor with your chest. As you exhale, push up from the floor. Bodyweight on arms. After that, take a sharp break and clap with your hands. Then again push-ups.

 

04 Oct 2021

What vitamins you need to drink in the fall

Even in gloomy autumn weather, few people like to stay at home, especially with a cough, stuffy nose, fever and nausea. Therefore, you need to carefully take care of immunity and provide the body with nutrients that will help avoid infections.

Vitamin D

One of the most important for strong immunity. The immune cells have receptors for the “sun” vitamin, and when it enters the body in sufficient quantities, the cells begin to work more actively. It is also critical for healthy metabolism, sleep and hormonal balance.

What does vitamin D contain?

The leaders in vitamin D content: fish of the cold seas (salmon, herring, mackerel, sardines, tuna, trout), seafood, eggs. A little less of it in beef liver, cheese and cottage cheese, mushrooms.

But even fish is often not enough to replenish the daily requirement of the vitamin. For example, 100 grams of farm-raised salmon contains 100–250 IU of vitamin D, while the prophylactic dosage is 400–1000 IU per day. It is difficult to fill the deficit with such fish. Therefore, if you find yourself deficient in vitamin or sea fish is rarely on the table, it is convenient to use, for example, liquid vitamin D3. ChildLife Drops, for example, are designed for children, but also for adults. One drop of 500 IU – it is convenient to adjust the dosage.

Vitamin C

Ascorbic acid is a powerful antioxidant that protects cells throughout the body from damage. With a deficiency, the overall resistance to infections decreases. It also participates in the production of collagen and accelerates wound healing, strengthens the first barrier against viruses – the skin.

What does vitamin C contain?

Most of all vitamin C is found in fruits and vegetables: rose hips, kiwi, apples, red and green bell peppers, broccoli. The difficulty is that this vitamin is especially fragile. It degrades very quickly when exposed to temperature and light. Therefore, it is advisable to eat fruits and vegetables fresh.

But in autumn and winter, our menu contains less and less fresh and more and more boiled, fried, baked – the body requires hot food. Vitamin C in it is much less, so in cold weather you can take it additionally. The main thing is not to overdo the dosage. The daily allowance for adults is 90-100 mg, but only a doctor can specify the required amount to fill the deficit.

Zinc

Although zinc is a mineral, it is no less important for strong immunity than vitamins D and C. When zinc is deficient, the activity of immune T cells, the rate of wound healing, and overall resistance to infections are reduced. Zinc helps block inflammation and protects the upper respiratory tract from it, which is especially vulnerable to pathogens.

What is zinc in it?

Nuts contain the most zinc. True, it is difficult to get the daily rate of this mineral from them. If you eat 100 grams of walnuts, you get 3 mg of zinc – a quarter of the daily value. But at the same time, you will also get 650 calories, which is not suitable for those who follow the figure. Therefore, it is convenient to drink zinc as part of vitamin complexes or mono-supplements. 10-12 mg of this substance is enough for an adult per day.

Omega-3

Omega-3 is not considered a vitamin, but polyunsaturated fatty acids are just as important for the body during the cold season. Without them, nutrition will be inadequate and fat-soluble vitamins, including vitamin D, will be much less absorbed.

In addition, in autumn and winter, the air gradually becomes drier, and with it our skin, nails and hair lose moisture faster. Omega-3 acids support the healthy functioning of the sebaceous glands and maintain the hydrolipidic balance of the skin, keeping it hydrated during the cold season.

What does Omega-3 contain?

Omega-3 is found in sea fish, nuts, vegetable oils, avocados, eggs. However, from food, like vitamin D, the body often does not receive in the required amount, therefore, for greater confidence, you can take healthy fats in capsules or in the form of odorless and tasteless liquid oil.

 

How to take vitamins and supplements correctly?

Before buying jars of nutrients, it is recommended to be tested for the level of essential vitamins and minerals. This can be done in any clinical diagnostic laboratory.

With the test results, you can go to the doctor. Only he will select the exact dosage and form of the drug. For prevention, you can use vitamins in complexes. But make sure that the content of each necessary substance corresponds to the daily rate. With a serious shortage, most likely, you will need mono preparations – individually, vitamins will be absorbed better and will fill the deficit faster.

 

28 Sep 2021