Health

In the human body, there is a constant complex process of processing proteins, fats and carbohydrates that come with food. With their help, new body cells are built, “fuel” is obtained for daily activity, and the necessary hormones and enzymes are produced. These processes are called metabolism, or metabolism.

Every day, the main amount of calories is spent on maintaining the activity of vital internal organs, regulating body temperature, and breathing. We expend energy even when we sleep and do not move at all.

Additional metabolism is triggered by any physical activity, strength or cardio. Its speed is very important for weight loss: the better the metabolism, the easier it is to deal with extra pounds.

Features of metabolism largely depend on gender, age, genetics, as well as a combination of these factors. Someone is lucky to stay slim at forty without any extra effort, another needs a diet and constant training already at 20. Unfortunately, these static factors cannot be influenced, but you can still try to “disperse” the metabolism. The safest way is to organize a competent diet and rest, introduce additional physical activity into your life.

There are three main options for how to use training (strength or cardio) to lose weight and speed up metabolism.

• Engage only in those programs that you like best. Significantly losing weight with isolated anaerobic (strength) or aerobic (cardio) types of exercise, most likely, will not work, but it will be useful for health in any case.
• Spread cardio and strength training on different days during the week. A good way for those who cannot allocate a lot of time for sports at once.
• In one training, combining cardio and strength for weight loss – is the best option.

Fat burning cardio

Cardio has the best effect on the cardiovascular system. In this regard, you don’t even have to choose between cardio or strength training, the benefits of the former for promoting health have long been proven. But the cardio load gives the effect of fat burning only under certain conditions. For example, a ten-minute warm-up on an ellipse before strength training is definitely not enough to get rid of excess fat reserves.

Aerobic exercise should be long (from 30 minutes) and carried out at a moderate pace with a heart rate of about 120-140 beats per minute (about 60-70% of the maximum heart rate for each age). As a result, the body consumes excess carbohydrates, and after the depletion of these reserves, it begins to burn fat.

High-intensity interval training is the most effective, but it requires physical fitness and is not always suitable for overweight people.

Most often, pure cardio is not enough for significant weight loss. With this weight loss regime, you need to carefully monitor nutrition. On the one hand, the task is to reduce calorie content, on the other hand, not to drive the body into starvation stress, in which, instead of burning fat, it will begin to accumulate it and destroy muscles.

Although the calorie loss in one full session of cardio may be higher than during strength training, this process stops at the end of the session. This is the main difference between cardio and strength training in terms of their effectiveness for weight loss.

Strength training and weight loss

The metabolism of any person is the more active, the more muscle mass in his body. Strength training is characterized by the fact that it “microtrauma” the muscles and thus increases the energy costs for their recovery. You lose weight within a few more hours after you have finished strength training. In addition, energy consumption in everyday life increases, because the “maintenance” of developed muscles requires much more calories.

Once you understand how cardio or strength training works, it’s easy to see that the ideal workout for weight loss combines both. THE BASE fitness club by Adidas creates all the conditions for such training and offers a variety of training programs.

Good Bye Fat! – an intensive program at the Cardio studio, it helps not only to quickly say goodbye to extra pounds but also to carefully work out the muscles. The program includes explosive plyometrics for the whole body, static and strength training, as well as strengthening exercises for ligaments and joints.

Metabolic in The Base x Pro promises even more metabolism boost. Strength training for speed, combined with cardio at a fast pace, forces the body to speed up the metabolism and burn even more calories. The body becomes more resilient, the heart muscle is strengthened, and fat continues to burn even after the end of classes.

Useful tips to improve your athletic performance

• Observe the drinking regime. Lack of fluid slows down metabolism, and the process of losing weight slows down.
• The older you are, the more moderate strength exercises should be in your program, as with age, fat mass actively replaces muscle mass.
• If you’re not doing strength training, be sure to stick to a calorie deficit. Eat less than you spend, focus on the protein component of the menu (1.5-2 g of protein per kilogram of weight), and reduce fats and carbohydrates.
• Change the set of exercises from time to time so that the body does not get used to the training process and the “plateau” effect during weight loss does not drag on.
• If your goal is a slender, toned figure, don’t worry about strength or cardio, just choose programs that combine both types of exercise.

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.

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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.

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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…)

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 …

From toy to trainer

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.

The universal benefits of fitball

• Classes on the fitball correct the curvature of posture, create optimal conditions for working out large muscle groups and involve various muscle groups.
• Coordination of movements improves flexibility increases – an unstable ball forces you to constantly keep your muscles in tension to maintain balance, and a round shape – to perform movements with a greater amplitude.
• Improves microdynamics and blood circulation in the intervertebral discs – due to the vibration and shock-absorbing function of the ball.
• The round shape of the ball reduces the load on the lower limbs. Thanks to this, even people with damaged knee and ankle joints, with varicose veins, and overweight can do fitness gymnastics.

How to choose the right fitball

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.

Who should not train on a fitball

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.

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.