Omicron symptoms: how to distinguish infection with a new strain of coronavirus

Not so long ago, the world was faced with a new strain of coronavirus, which was named “Omicron”. It was first recorded in South Africa, but now it has been identified in more than 70 countries around the world.



05 Jan 2022

Jumping Jack: jumping that helps you lose weight

it’s time to warm up. You need to perform more movements to warm up the body and help it burn more calories. If you don’t have enough time to get to the gym, you can even jump on the spot in the apartment using the Jumping Jack exercise of the same name. It is aimed at active fat burning and is a jumping, during which there is a simultaneous breeding of arms and legs.



04 Jan 2022


Aerobic exercise burns fat
True, fat does not start burning immediately, but only when glycogen stores are depleted. The first 20 minutes of training, fat almost does not burn, and only after 40 minutes of training, fat becomes the main source of energy!

Aerobic exercise burns a lot of calories

As a result, if you follow a diet, you can lose weight. What’s the catch? It would seem that you run 40 minutes a week and lose weight. But the fact is that the body very quickly gets used to aerobic exercise. After 2 weeks, you will be spending much less calories on a half-hour run than in the beginning.

Losing weight using only aerobic exercise is extremely difficult.

If during the first month, subject to regular training and adherence to a diet, you can lose 2-3 kg, then the process will slow down.

If we talk about “purely” aerobic training, then they contribute not only to the burning of fat, but also the loss of muscle mass, which is highly undesirable. Bigger doesn’t always mean better. It’s important not to overdo it with aerobic exercise! Excessive aerobic exercise is perceived by the body as a shock, triggering a hormonal response that leads to muscle breakdown. More specifically, the level of cortisol, which causes muscle breakdown, rises and the level of testosterone, which is responsible for muscle growth, decreases.

At the same time, the health benefits of moderate aerobic exercise are clear:
  • Increase the overall endurance of the body
  • Prevents cardiovascular diseases
  • Reduce cholesterol levels
  • Increase hemoglobin levels
  • Improves the condition of the central nervous system
  • Increase immunity
  • Help cleanse the body of toxins
  • Helps cleanse the skin


10 Dec 2021

Cheap and effective: how to exercise on vacation

For those who, in one way or another, are accustomed to exercising regularly, skipping their favorite activities, at least for a week, becomes a strong and unpleasant test. And it’s good if we are talking about, say, joggers, because you can afford a light jog almost anywhere in the world, especially when it comes to resorts. But for those who like to work out in the gym, it is always much more difficult to find a suitable place for training. So what if you really want to study, but there is simply nowhere? One of the practical and affordable ways to avoid skipping workouts is the popular and highly effective TRX loops. Of course, in terms of the level of load, they cannot be compared with the gym and work with great weights, but they will more than help to keep yourself in shape during the vacation, and even work on the relief of the loop. 

This year I went to Montenegro, a country with large mountains, endless serpentine roads, excellent sea, delicious food and an almost complete lack of fitness, at least after passing the territory not only of our resort town, but also of the nearby resorts, I never found at least one more or less normal fitness club. Now there are no barbells, then dumbbells, then a horizontal bench. I calculated that in order to assemble a normal gym, it was necessary to combine seven such “unfinished” gyms.

For me, training is not just a part of life, it’s my job, and I didn’t want to miss classes. Therefore, assuming that difficulties may arise with the fitness club, I took with me the so-called trx loops so as not to lose shape during the absence of regular workouts in the gym, and even with the infinite all-inclusive program.

The loops themselves are two slings that can be adjusted in height, with two handles, one hard, the other soft. Both handles can be used in certain exercises. The only requirement for using trx is a crossbar, tall wood, horizontal bar or hook in the ceiling so that the hinges can be fixed for proper use. Ideally, it is two, two and a half meters high. A feature of working with loops is that you, in fact, do not have a stable position of the body, arms, legs, and while performing this or that exercise, you need to make maximum efforts to maintain the correct range of motion in a particular exercise. Which, in turn, significantly increases the quality of working out the muscles, because you are as concentrated as possible, and your muscles contract as much as possible, plus small stabilizing muscles are included in the work, which significantly increases the quality of the training as a whole. But you need to understand that it is precisely because of instability in many exercises that the risk of injury also increases, therefore, before you start training with loops on your own, be sure to work with a specialist working in the direction of “functional training”

1. Push-ups. An excellent exercise that qualitatively works out the pectoralis major muscles, the muscles of the shoulder girdle, triceps, and also, due to the position of the body, your rectus abdominis muscle and back muscles are additionally involved in the work, which you will inevitably have to strain in order to maintain an even body position. You need to understand that the shorter the loops, the easier it is to perform the exercise. This applies to any movement with loops.

2. Hack squats. This is a variant of squats, when a right angle is formed at the lowest point of the exercise between the lower leg and thigh, it is in this position that the gluteus maximus muscles and the muscles of the back of the thigh are worked out as much as possible.

3. Frontal pull-ups. An excellent exercise for developing the back muscles, especially the lats, trapezius and rhomboid muscles, I will also work here the muscles of the arms, in particular, the biceps, and the muscles of the core, which should keep the body straight.

4. Flexion of the arms. Difficult exercise for the high-quality study of biceps, especially men who like to show off their “banks” will appreciate it. In this exercise, it is important to ensure that the body and legs are in one straight line, and the arms are motionless, the movement takes place strictly in the elbow joint.

5. Pulling the legs up to the stomach. One of the most difficult exercises that perfectly work out the rectus and oblique muscles of the abdomen, and also, in statics, I work hard on the pectoral muscles and muscles of the arms.



06 Dec 2021

More fun together! What types of group activities are there in gyms

The larger the fitness club, the more diverse the choice of directions for group programs in it. Often in different clubs, especially online, the same lessons are called differently, although this does not change the essence of the lessons. And sometimes it is difficult for a beginner to understand this variety. To decide where to go, you must first understand what classes of lessons are in general.

To put it simply, group classes are divided into: aerobic, strength, mixed, dance and low-impact. Each direction has its own specifics, which must be taken into account if you want to achieve some specific results, and not just maintain the general tone of the body.

Aerobic lessons

These are dynamic activities accompanied by music. As a rule, this includes a number of basic movements that are combined into ligaments, but this largely depends on the specific class. More often women attend such lessons, but men do not bypass aerobics either. Such activities have several advantages at once:

  • motivate better, because you train in a group and always with a coach;
  • it is much more fun and more interesting than training on cardiovascular equipment;
  • coordination of movements develops better;
  • it is an effective way to fight obesity.

It is important to understand that if you are a beginner, then you need to start with the lessons for beginners. It was not for nothing that I immediately said that in different networks the same lessons can be called differently: there are a large number of aerobics options – from simple movements on the floor to step aerobics, as well as lessons with elements of percussion technique (for example, tai-bo ) or advanced activities, such as cycling (imitation of a bicycle race on special simulators).

Therefore, before signing up for a lesson (even if the name seems familiar to you), be sure to consult with the manager or fitness consultant of the club. Find out which set of exercises is included in the lesson and find out if it is right for you.

Strength lessons

Aimed at developing muscles, increasing their size, as well as training endurance and strength, the lessons are held both with special equipment (barbells, dumbbells, twine), and with the weight of your own body. You need to understand that in strength lessons, the technique for performing each exercise is very important, because additional burdening can cause serious injury if you move inaccurately. Therefore, if you are a beginner, then choose lessons for beginners.

It is also important to understand that strength classes do not completely replace training directly in the gym. In group lessons, as a rule, they work with small weights, but with frequent repetitions (20 or more in one approach), and this mode of work will not lead to a serious increase in muscle mass. Which, in fact, is good only for girls who do not need large muscle mass. But for men who would like to see more muscle on themselves, this lesson will not work.

Mixed workouts

These activities combine cardiovascular training, full body muscle training with additional equipment, and increased calorie expenditure. One of the most popular types of such lessons is “functional training”, when exercises are performed in which a large number of muscles are simultaneously involved in the work.

In other words, you work not only the main muscle that the exercise is aimed at, but also the so-called stabilizing muscles, which in total increases the effectiveness of the workout. These activities include: circuit training, interval training, and TRX loops, and for the most advanced, cross-fit, popular all over the world.

Dance classes

Classes that help not only to lose weight and develop coordination, but also allow a person to train with pleasure, and you can also learn something new from them. By the way, it is not uncommon for visitors to a fitness club to become good dancers! But here, too, you need to understand that the lessons are different – for people with different backgrounds. As a rule, if a client wants to start exercising at a more serious level, he goes to special dance schools, because fitness clubs are still more focused on training to maintain health.

Low impact workouts

These are classes where there are no sharp, intense movements and shock load on the joints and spine. Such trainings are attended by completely different categories of people, especially since some of the areas are not only training, but also a certain philosophy. This can include, for example, yoga classes. Pilates is suitable for people who have problems with the spine, coordination, in addition, these exercises will also appeal to those who like calm movements and static load.

Also, low-impact lessons include stretching exercises – stretching. And articular gymnastics is ideal for older people, because it is with age that joint mobility is impaired.



03 Dec 2021

How to choose a step platform for aerobics?

The step platform was invented in the late 1980s, serving as the beginning of a real “step revolution”.
Since then, group trainings on steps (from the English step – “step”) have become a real classics of aerobics, and the range of step platforms has grown so much that it is often rather difficult to choose a suitable step.

Step Platform Options

The most common configurations are with feet (square like The Step or round like LesMills) or steps

The type of structure is important for the rate of change in step height, as well as for safety. Perhaps more intuitively, the height changes for steps with legs. This is important for high-intensity classes when it is necessary to quickly change the height of the stupa. Some steps have latches (LesMills, Reebok) for a firm hold. This increases their stability. Also, such steps are easy to transfer as a whole. It is necessary to focus on this parameter with an eye to the types of group classes that you plan to enter into the schedule.
Dimensions of the working surface
For maximum comfort and freedom of action, it is necessary to choose a step with a length of 80 cm. In this case, all participants in group exercises, regardless of their height, will be able to put their feet shoulder-width apart. It should also be borne in mind that in some exercises, clients lie down on the step. Therefore, the longer the step, the better. The leader here is The Step (108 cm).

Comfortable step widths start at 35 cm (Reebok) and go up to 42 cm (LesMills). The wider the step, the more comfortable it is for people with large feet to step on it. For example, for size 40, you need a minimum width of 26 cm (foot length). However, when training, a margin of several centimeters is required in front and behind the foot.

Levels and Height
The step has three height adjustments. LesMills and The Step can be adjusted to 10 cm, 15 cm and 20 cm. Each level (5 cm) increases the load during exercise by approximately 12%. Reebok strips are adjustable to 15 cm, 20 cm, 25 cm, making the exercise harder.
Maximum user weight
Be sure to read this parameter before purchasing a step. Keep in mind that walking calmly on the steppe is only a small part of the workout. Clients will weigh themselves down with dumbbells or barbells, jump on a step, etc. Therefore, the maximum user weight should be as high as possible. The leader in this indicator is The Step with a maximum user weight of 218 kg, in second place is LesMills SmartStep (136 kg), in third place is Reebok Step (about 110 kg).

The advantage of The Step in this indicator is achieved due to the engineering solution, which was patented back in 1989. On the upper side of the step, you can see two gutters, which are an integral part of the structure. These grooves distribute the force exerted on the step over the entire surface, preventing possible breakage of the step in the center of the working surface. An important factor here is the place of production. The Step is the only step brand that is produced in the United States.

on a step you will not find any of the springs, however absorption effect is mandatory characteristic steppe. It is provided with special materials and design features. In the production of platforms, plastic is used to “damp” the impact of the heels on the surface. Therefore, the joints and the spine are not subjected to such a load when jumping on a step, as during the same exercises on a solid monolithic floor. This is why it is not advisable to buy used platforms. Even the slightest crack, which may not be visible under the rubber coating, can lead to a decrease in the shock-absorbing qualities of the step and, as a result, provoke injury. Also, don’t expect good amortization from cheap copies.
Covering the platform
The more rubberized places on the step, the better – it is difficult to overdo it. Both the work surface on which you stand with your feet and the lower part of the “legs” should have a rubber coating or inserts. These models are more expensive, but customer safety is invaluable. It is important that the foot cannot slip off the step (including if sweat gets on the surface of the step), and that the step itself does not slide on the floor. If you decide to purchase a budget option, then pay attention that the plastic surface is corrugated, and not completely smooth.

It is worth noting that the rubber coating of expensive steps will undoubtedly last longer, and you will not need to change them regularly. However, the rubber cover and feet should be checked periodically. If they are frayed, it can lead to injury.

In this regard, LesMill’s steps have one significant advantage. Usually, the steps are made of plastic, on top of which a rubber coating is glued. Over time, this rubber coating may begin to peel off. In this case, the client can catch his foot on the unstuck corner, or the rubber coating can completely come off. All this is fraught with injury. In contrast, the LesMills step is completely made of rubberized plastic, which eliminates the possibility of peeling off.

Additional options
Advanced steps may have additional options that expand functionality or convenience. For example, LesMills steps are sloped and have slots for shock absorbers.
Advanced Versions
We recommend having several TerraCore platforms in your group class as well . Exercising on these platforms will add additional complexity and variety to your workouts. Advanced tap users will definitely thank you.

24 Nov 2021

5 topical issues of adolescent training

At present, the task of attracting adolescents to a healthy and active lifestyle is urgent. It is known that the lack of physical activity affects the general state of health. Those. adolescents who lead a sedentary lifestyle are more prone to fatigue, sudden mood swings, and the development of various diseases.

More and more adolescent clients began to come to fitness clubs. At the same time, the diversity of their needs in sports and fitness is noted. Naturally, fitness clubs and health centers do not disregard this and offer a wide range of services. New sports clubs and sections are opening. It should be noted that adolescence is favorable for learning a variety of motor skills and abilities.

We propose to consider which areas are most popular among adolescents:

  1. Classes in the gym (minus that many do not use the help of a personal trainer)
  2. Eastern martial arts (Boxing, Karate, Taekwondo, Aikido, etc.);
  3. Dance directions (Hip-Hop, Jazz-Funk, Vogue, House, etc.)
  4. Cross-stitching
  5. Stretching (stretching)
  6. Fitness directions ( step aerobics, group strength formats, yoga, etc.)
  7. Acrobatics

However, with such an extensive choice of directions, coaches do not always manage to maintain a teenager’s interest in training and keep him in his classes for a long time.

Let’s see why this is happening. Let us single out five urgent problems that we may encounter in working with adolescents.

1. Interaction with a new person.

Not all adolescent clients make contact with a new person easily. It depends on a large number of factors (experience, upbringing, fears, etc.). The competence of the trainer is very important here. When establishing contact, it is important for the trainer to show their activity, build trusting relationships with the group, establish contact among the participants (relationships in the group between the practitioners play an important role).

It is worth noting that a trusting relationship does not mean that teenagers should tell you “you” or go to a cafe with you to drink coffee. This means that they should feel your support, trust you. Very often, parents behave strictly with their children; not all families have trust and understanding. That is why the coach is the person who can give the missing emotions.

To create a contact, always start the lesson with the introductory part, where you need to discuss what will happen in the lesson, stipulate the wishes of the teenagers, pay attention to their answers (remember the key points that can be used in interaction).

2. Difficult teenager.

You may have a “difficult teenager” in class who constantly tries to stand out from the crowd and interferes with the training process. At the same time, such a ringleader can affect the rest of the practitioners, then to bring down the entire training process. Here it is important to understand why this is happening and how to cope with it (to cope with it, not to fight it).

Let’s discuss the main 4 points that can be the reason for the complex behavior of a teenager:

  1. The desire to stand out from the crowd, i.e. get noticed. Reasons: the teenager does not have enough attention from peers, from loved ones, he often hears negative reviews in his address, perhaps he is an outcast in another company.
  2. Bad relations with colleagues in this group (but here, most likely, this teenager will simply stop going to your group).
  3. Attempts to prove to the coach that he is not interested and does not need this (usually occurs when parents are forced to sign up for a training session).
  4. There is no readiness to change the usual way of life (the coach causes protest and rejection in the adolescent because he talks about improving health, appearance, nutritional rules, etc.).

In this situation, the coach will have a difficult time. It will be necessary to find interest for a difficult teenager, i.e. internal motivation, and only a competent coach can handle this. A coach’s mistake is to be provocative, react emotionally and show that such behavior throws you out of balance. Knowledge of psychology will always help in working with difficult clients. We recommend the “Psychologist” course, where you will learn all the nuances of this profession and be able to apply the knowledge gained in practice with your teenage clients.

3. Non-acceptance of oneself.

Complexes, fears, doubts, underestimations, or overestimations are some of the leading problems of a teenager. And the hormones in the blood are to blame, and not the character of the teenager.

Whoever has teenage children has probably noticed frequent mood swings in their children. He had just laughed, and five minutes later he was no longer in the mood, i.e. A teenager for no apparent reason may become irritable, aggressive, cheerful, active, talkative, or taciturn. But a teenager really does not understand what is happening to him, sometimes children even say that they are afraid of the fact that there is no understanding of the reason for such behavior.

If parents, in view of their employment and incompetence in physiology, may not understand the essence of the problem, then the coach must know the peculiarities of physiology and psychology to work with their students, because they leave the teenager alone with themselves (meaning, lack of interests, hobbies, goals, support) not categorically.

4. Health problems.

We meet teenagers with disabilities in our workouts. Therefore, the trainer must necessarily have the appropriate knowledge to work with such clients. Current courses for study:

  • Human Anatomy, Physiology and Biomechanics;
  • “Sports medicine and fitness testing” ;
  • “Remedial physical culture” ;
  • Health Fitness ;
  • “Human pathology. Course for trainers “ ;

Among the main health problems in adolescents, it should be noted:

  1. scoliosis;
  2. flat feet;
  3. obesity;
  4. chronic diseases: gastroduodenitis, pyelonephritis, allergic reactions, asthma, neurology;
  5. exacerbation of chronic diseases that adolescents suffer from since childhood;
  6. insufficient nutrition, which often leads to anemia, imbalance of micro and macronutrients;
  7. psychosomatic diseases are noted (complaints of abdominal pain, headache, fever).
    * It is worth noting here that such a reaction of the body is very often associated with a difficult relationship with a teacher, coach, parents or classmates, with a rejection of a certain situation. If you have a suspicion of psychosomatics in one of the group members, then you cannot turn a blind eye to this. It is worth talking alone with a teenager, finding an approach. If necessary, discuss all your concerns with your parents.
  8. problems with the heart and blood vessels (mainly due to the restructuring of the nervous and endocrine systems). Puberty provokes the onset of cardiovascular disease.
    * Adolescents often complain of pain in the region of the heart. This can happen because, during this period, the heart rapidly increases in size, and the diameters of large vessels remain rather narrow. This puts additional stress on the heart.

 5. Lots of challenges and inconsistency.

The teenage period is associated with leaving school, preparing for exams, and this is a huge stress. At the same time, adolescents often have not one but several hobbies. At the same time, I also want to take a walk with friends. Against the background of fatigue and a large number of demands, there may be a reluctance to practice or a complete refusal from the training process. This is due precisely to fatigue and the inability to distribute the load and rest at this stage. Advice and guidance from the outside will not help here, only clear external support and internal motivation to achieve the training goal (value).


30 Oct 2021

How to determine if you have a dangerous magnesium deficiency and what products to fill it with

Magnesium: what is it responsible for in the body

Magnesium is an essential trace mineral that participates in over 300 biochemical reactions. (more…)


14 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.


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 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

How to enlarge breasts without plastic surgery. Exercises, massages, life hacks

Breast augmentation is one of the most popular plastic surgeries in the modern world. According to statistics, girls from 27 to 42 years old turn to plastic surgeons. Most often, they decide for an operation after completing breastfeeding, when the breast not only decreases in size, but also loses its elasticity.



14 Sep 2021