Sore muscles after strength training? So you are not yet ready for the loads. Learn how to recover faster and progress as quickly as possible.
20 Jun 2022
Sore muscles after strength training? So you are not yet ready for the loads. Learn how to recover faster and progress as quickly as possible.
20 Jun 2022
Why do muscles hurt after a workout? Is it true that the krepatura says about the growth of muscle mass? This article will answer these and many other questions.
19 Jun 2022
Sleep is an integral part of the recovery of the body. During quality sleep, your body doesn’t just rest, it regenerates itself and processes everything that happened during the day. Too short or disturbing sleep will be detrimental to your productivity and development, just like a long sleep, and at the wrong hours.
02 Jun 2022
Do you constantly feel tired, can’t sleep well and have problems with your appetite? The mood jumps from apathy to irritation, any little thing unbalances in a matter of seconds? These are all symptoms of stress. Be careful: long-term nervous tension can lead to severe depressive and anxiety disorders. But stress can and should be dealt with. One of the best means is fitness!
01 May 2022
It seems to some that the tendency to thinness is luck, but believe me, there are people for whom such a physique is a serious problem. We are talking about those who are unlikely to get fat, but who will have to work hard for the sake of beautiful curves of the body or relief muscles. And this is half the trouble. Scientific studies show that being underweight is just as dangerous to health as obesity. It increases the risk of premature death in men, impairs fertility in women, leads to age-related muscle atrophy, and increases the likelihood of senile dementia. Is it time to despair? Not! (more…)
25 Apr 2022
Fitball is a truly unique projectile. Judge for yourself – both babies from 2 weeks of age and the elderly can engage in it. This is practically the only simulator that simultaneously involves vestibular, motor, tactile and visual analyzers, which greatly enhances the training effect.
There are so few contraindications that even people with various injuries can afford training.
But at first it was just a toy …
In 1963, the Italian Aquilino Kosani, the owner of a small toy factory, began to produce large-diameter balls. Products differed in the increased durability, thanks to improved casting of polyvinylchloride.
Physiotherapists became interested in the toy. English and Swiss specialists began to use large balls in programs for newborns and infants, and in work with children suffering from cerebral palsy. In the 80s, visiting clinics in Europe, Americans learned about fitball and began to successfully use it in the rehabilitation of patients with injuries of the musculoskeletal system.
Doctors noted that patients improved blood and lymph circulation, metabolism in the intervertebral discs, and tissue regeneration accelerated. The healing effect was so obvious that the scope of the ball began to grow rapidly. Now this affordable inexpensive projectile can be found not only in gyms, but also in many homes.
When choosing a ball, consider the height and length of the arm from the shoulder (spit) to the tips of the middle finger of the hand. Another choice parameter: sitting on the ball, the hips should be parallel to the floor or 2-4 cm below the imaginary horizontal drawn through the highest point of the thigh.
A short list of contraindications is another advantage of the fitball. It is not recommended to use the fitball for patients with serious pathologies of the cardiovascular system and internal organs, as well as those suffering from intervertebral hernias.
Otherwise, with a properly designed complex, people of different ages and different degrees of physical fitness can train with a fitball.
Fitball has become so popular and affordable that you can practice with it not only in special studios but also at home, online. Moreover, the home format of classes is becoming more and more popular. In the 20 minute program, Anastasia demonstrates effective exercises for balance, muscles of the arms, legs, buttocks and core muscles. Nastya focuses on the technique of performing the exercise and proper breathing, warns of possible mistakes.
Depending on the level of preparation, it is recommended to modify the exercises. If the load needs to be reduced, the amplitude and pace of the exercises are reduced. It is necessary to complicate – you can increase the pace / amplitude, take dumbbells or put on weights.
It is important to follow the instructions of the trainer, carefully monitor the core – in all exercises , the press works constantly. Nastya warns: only correctly performed exercises guarantee the desired result – strengthening muscles, improving posture, coordination, and a general healing effect.
15 Apr 2022
You can dream of a new life and a cool version of yourself, or take action today. It is important to understand that there is nothing complicated in this: the main thing is to give yourself time and not be fooled by the tricks of the brain. This is the principle of its work: any unusual thoughts and actions cause panic, because the brain is sharpened for your comfort and safety. Once you decide to go to the gym instead of staying at home, he will come up with a thousand reasons why you shouldn’t. It’s cold outside, you’re tired after work, you don’t feel well, you can start tomorrow – underline the necessary. And this is where your motivation comes into play.
It is not enough just to read the text: here you will find a guide to action, and then everything starts with a desire. Challenge yourself and don’t give up. Cakes, lying down and watching TV shows for hours have been, are and will be in your life, they will not go anywhere. Take responsibility, make a plan and follow it step by step: only you need it.
But correctly and moderately. Forget about low-carb and other diets that lead to nothing but stress and relapse. Worse, you will disrupt the hormonal background, which cannot be corrected only by nutrition and sports.
Eat more protein foods, greens and fiber, vegetable carbohydrates. The only thing that works with weight loss is a calorie deficit, which you need to consume less than you spend. Weight will increase even if you train seven days a week, and at the same time exceed the daily calorie intake.
Eliminate sugar, buns, sweets, alcohol, soda, fried and salty foods from your diet. Turn on your imagination, take recipes from our website, make healthy food delicious. Cook porridge with vegetable milk, toast with avocado, cottage cheese or fish, granola with berries or fruits. For lunch, choose chicken, turkey, fish or a side dish, but always with a salad. You can also make a light vegetable cream soup. Dinner should consist of protein and fiber, you can also drink a protein shake. Do intermittent fasting a few times a week only if you feel comfortable.
Get in the habit of adding more vegetables, greens, and fiber to every diet: these are necessary for healthy digestion and weight loss. Fiber is nutrition for beneficial intestinal microflora. It is she who prevents the appearance of hunger, restricts from overeating. Carry snacks that will come in handy if you get hungry: chopped vegetables, nuts, protein or organic bars. And drink more warm water.
Even if you are tired of this recommendation, it is worth remembering one thing: it works. Quality sleep gives vigor and strength, the body feels “safe”, and you feel rested. This helps cortisol (stress hormone) work properly, metabolism and prevents excess fat from being deposited. Also, during sleep, internal organs and processes continue to work, during which fat is destroyed for energy storage. We go to bed before midnight, sleep 7-8 hours.
Connect any activity. There is no opportunity to play sports – walk, dance, ski, walk 12,000-15,000 steps daily. Ideally, add sports, at least two to three workouts a week. You can do more: the main thing is to do everything within your power so as not to overtrain, feel good and stay motivated. You will find home workouts for every level of fitness and for any request (abs, buttocks, arms) in the “Fitness” section.
Walk after breakfast and before bed; work on your laptop while standing, not sitting; forget about the elevator and take the stairs; download the press under YouTube; replace transport with a walk; leave the office for half an hour and go for coffee.
Go for a massage (manual, corrective or anti-cellulite), sign up for yoga or stretching, have bath days, work on your posture, do a contrast shower, do a massage with a dry brush.
31 Mar 2022
A mega-effective exercise that includes three elements at once: a bar, push-ups and a jump. When performed correctly, you will simultaneously train the muscles of the shoulders, legs, arms, chest, abs, back and buttocks.
Energy consumption: approximately 19 kcal per minute
As a child, jumping rope was an entertainment for each of us, and now it can become an indispensable assistant in the process of losing weight. The most active in this exercise is the calf muscle, but in parallel you work on the muscles of the buttocks, biceps femoris, iliac and biceps muscles and quadriceps. You also burn calories quickly and efficiently.
Energy consumption: 12 kcal per minute.
Energy consumption: 13.5 kcal per minute
Stair running is a rather difficult type of training, so it is better for beginners to start with walking, gradually preparing themselves for more serious loads. Running and walking up the stairs develop leg strength: the thigh muscles, calf muscles, buttocks, as well as the core muscles, joint stabilizers are loaded.
Energy consumption: when running – 13 kcal per minute, while walking – 10-11 kcal per minute.
Climbing is another effective exercise for keeping the body in shape. The muscles of the press, legs and shoulder girdle are involved here, and calories are also actively burned. Another important plus is that this exercise does not require special equipment and skills.
Energy consumption: 10 kcal per minute.
11 Mar 2022
Strong oblique muscles are important not only from an aesthetic point of view. They are an important part of the core muscles that support and stabilize the spine, keep it in a neutral position, and are involved in the transmission of force along muscle chains. No need to worry that frequent training of these muscles will make the waist thicker. The oblique muscles do not grow much in volume, so they do not increase the waist in any way.
09 Mar 2022
Running is a sport that requires almost no special conditions or additional equipment, but still it is better to run where there are few people. This will not only reduce the risk of collisions, but also allow you to independently regulate the intensity of your workout. An ideal place for jogging would be a stadium with a special coating or the nearest park. Both options, by the way, have their pros and cons.
The stadium has all the conditions for a comfortable and safe run, but in this case, the run turns into a workout, it will be more difficult for you to relax and just enjoy the process. A run in the park is more like a walk, especially when the weather is nice, but parks don’t have running surfaces, so it’s important to wear the right shoes for park runs. Of course, you can run indoors, at home or in the gym, but this option is preferable in winter or in bad weather.
Running in the morning or in the evening has its pros and cons. And for each person it is individual, but you can highlight the general benefits of jogging in the morning. First of all, morning workouts will tone your body. They give energy for the whole day, which significantly affects the increase in efficiency. In addition, running in the morning reduces the feeling of hunger, which is a big plus for those who want to lose weight.
Recommendations for those who want to run in the morning:
Sports coaches cannot give an unequivocal answer at what time it is better to do jogging, in the morning or in the evening.
It all depends on a number of factors, in particular:
If a person is a sleeper, but morning running will be torture for him. Therefore, it is advisable for such people to transfer training to the evening.
Jogging can skew the results of blood tests or ultrasounds.
Set goals, for example, for:
Combining morning and evening runs gives good results, for example, the first week the runner trains in the morning, and the second at 18.00.
Most people prefer morning runs.
According to sports coaches and ordinary citizens, running from 6 to 9 in the morning has numerous advantages, among the most important:
When a person has done a jog in the morning, he comes to work in high spirits and endures stressful situations more easily.
Since you have to get up especially early in the morning, classes are an excellent test of character, endurance and willpower.
61% of sports trainers and nutritionists claim that running from 6 to 8 in the morning is more effective for losing weight than similar activities, but from 19:00.
Despite the fact that running in the morning has many positive aspects, such activities also have a number of disadvantages.
The main ones include:
People involved in running notice that if they go to the start before work or study, they have to get up, on average, 40-60 minutes earlier.
Muscle pain and physical fatigue will not manifest itself over time. As a rule, after 4 – 5 runs, a person has an emotional upsurge and a surge of strength.
There is an opinion that morning jogging is unhealthy, because the body, which has not yet had time to wake up, will have a hard time enduring the load. This is usually said by lovers of evening walks or those who simply find it hard to get up in the morning. I must say that the harm of morning jogging is a myth. People who run in the morning receive an increased body tone, a charge of vivacity and a good mood as a bonus. In the morning, the body mobilizes its resources and is ready to spend them on sports.
True, it is necessary to make a reservation here, you should not be guided by the principle: “When you get up, then it’s morning.” The best time for a morning run is between 11 and 12 noon. Unfortunately, not everyone can stick to such a schedule. Therefore, you have to shift the jogging time to the evening.
Many people prefer to run in the evenings. Such training, according to runners and sports coaches, also has a number of positive aspects.
The most important include:
It is noted that all anxiety, bad mood and apathy instantly go away if you run for 20-30 minutes after 6-7 pm.
A huge plus is the ability to immediately come home at the end of the run, take a shower and lie down to rest, which is unacceptable for a person who trains in the morning.
Adherents of evening jogging note that running helps them take a break from work or study, “switch”, free their heads from unnecessary thoughts, and deal with stress. After an evening run, it is easier to fall asleep, and sleep becomes calmer and stronger. Is it worth it to believe? Worth it, though, if you are a night owl.
The main advice from doctors is: “Jog time should be chosen taking into account your biological rhythms.” If you’re a morning person and can easily wake up at 5am, why not spend some time jogging before breakfast? And if you are an owl and it’s hard for you to even get out of bed in the morning, then what kind of run can we talk about? It will be much easier and more pleasant for you to run in the evenings, when you feel a surge of energy and are ready for sports exploits.
Evening running has some negative points, the main ones include:
According to sports trainers, 60% of people who plan to go for a run after work postpone training to another day due to extreme fatigue or a great desire to go to bed early.
02 Mar 2022