25 of the effectiveness of fitness

We want to give you some advice, following which, you'll get more benefit from the fitness and joy. Let's try to bring together all the wise thoughts of trainers, doctors and specialists in the field of healthy lifestyle to workout become more effective.

Motivation: why separate body from the couch
Fitness saves lives
Sounds pathetic? But it is - the truth. Proved that a regular cardio and strength exercises reduce the risk of developing heart disease, diabetes, cancer of the uterus, breast, colon.The last word of science. In 2006, the American Association for the Study of Heart has released new guidelines (as referred to, corrections and additions). Luminary Medical Council to give fitness for 30-40 minutes daily to reduce the risk of cardiovascular disease.Happiness without stress
Any physical activity, especially aerobic, may improve mood and reduce anxiety. Studies have shown: the better the physical preparation of the person, the easier it is to resist disturbances and experiences. But this does not mean that a healthy and physically strong individual is not familiar with stress. He simply knows how to give him a rebuff or quickly overcome its deleterious effects on the body and soul.
The last word of science. Recent experiments have shown that 50-minute aerobic workout of medium intensity can significantly reduce the level of anxiety. A scientific observations, published a few months ago in the journal British Journal of Sports Medicine, suggest that exercise is sometimes more effective medicines treat depression (of course, not on the running of the stage).Stronger bones
This is a special case described above, global values, which gives an active lifestyle. Any exercise can be considered as prevention of osteoporosis. It makes the bones and joints strong for years to come.
The last word of science. Now the most effective way to combat bone loss are intense jumping and running.Technique: for your safetyLet us pause in the words
Measure the pressure with a "conversational test. If one breaths you can not say I or 2 of the proposal, then the rate is too high for you. This load is acceptable, but it should be very short. It needs to be "dose" in the form of short high-intensity intervals.Lazy hours of not watching
Recently in the Journal of the American Medical Association published the results of lengthy and extensive studies. The essence is this: all the women who, during the year and a half paid by 200 minutes a week kardiozanyatiyam successfully reduced the weight of an average of almost 14%. And who is lazy (dedicated to all types of aerobic exercise at least 150 minutes) - less than 5%.Input and output
To exercise, designed to reduce stress by itself does not become severe shock to the body to properly enter and exit from it. Pulse and heart rate should increase gradually over 5-10 minutes. And just as slowly to give them reduced after exercise. Before the power complex, do light cardio, involved all the major muscle groups (muscles of the legs, back and body).Interval: small, but deletion
If you want to increase the intensity of aerobic training, use of interval techniques. Perform the workout, and then alternate between 1-2 minutes of work at a fast pace (IES or individual assessment load 7-8) with 2-4 minutes of quiet pace (IES 3-4). Repeat this cycle 4-6 times.Strength training: the power of words, the mind would beDecrease their own weight - are increasing the weight burdening
If you are able to do the maximum number of repetitions recommended strength training (usually 10-12) and do not feel tired after that, add the charges (not violently, but by 10-15% at a time). If you find it hard to perform even the minimum (on average about 8 repetitions), gradually reduce the burdening of 10% at a time, until the goods have not become a "lift". The last 1-2 replay should be difficult, but surmountable.Unity and struggle of opposites
To avoid injuries and make the shape of a harmonious, pay attention to the fact that perform complex contained exercises for opposing muscle groups. For example, if you trained the quadriceps in the week, then one day must work through the back muscles of the thighs. Likewise, proceed with the biceps and triceps, pectorals, the psoas and back muscles, as well as the press.Disconnecting the autopilot
In order for muscles became stronger and stronger, at least once a month I was training program, a sequence of exercises, weights, number of repetitions and rest periods.The last word of science. Program so you can "shuffle" more often. Participants in the recent experiments varied the number of repetitions and approaches from training to training after 3 months, build muscle better than introduce diversity into the program only once a month.Paused
Alternate rest days with days of strength training. Muscles really need 48-hour break between classes. During this time they are restored after weight bearing and a hard effect of anaerobic stress. If the pause does not work, but must still train every day, work out different muscle groups.Everything in nature is cyclic
And calories are burned also better if the group exercises in cycles. For example, you have a program of classes, complex movements. Perform the exercises one after another without interruption, and then repeat the whole sequence of actions once or twice. According to statistics, energy consumption can jump twice.Running and walking: first there is no laggingWhat does the hand?
Very even and! When running or walking, razozhmite tight fists. Then relax the whole arm, and behind it - the back muscles and shoulders. Imagine that each hand hold a butterfly. Fingers pick up the inside, as if you're trying not to let it slip, but do not compress them so as not to crush the delicate creation.Annals of the runner
Write down all the information about their race - distance, trip elapsed time and speed. Experts believe that it organizes and supports activities of interest to them as a food diary helps to keep a diet and stoically.Boldly, comrades in the leg ...
Walk not relaxed stroll, as well as if you are late for a business meeting. Tempo, select a fast enough - you must go about 1.5 miles in 15-20 minutes. Such speed is usually called a moderate.Better mountains can only be a roller coaster
Running or walking on rough terrain, you spend 25-40% more calories than the plain, as well as train endurance. In this case, direct their steps towards the Everest is not necessary. Enough to add to his usual route a few hills 50-100 m high, or just put a little more high incline treadmill.Press: The ideal plainSlowly
In no case does not make any sudden movements - the press loves a slow and careful consideration. Abdominal muscles must be stretched during the entire exercise. Once they control the lift arms or legs when the twisting.Storm, or to starve?
Direct - the largest muscles of the press - is best responds to the intense pressure. Not necessarily take it by storm (ie, an incredible number of repetitions), we can choose a more complex exercise. However, if you are every day trying to get it to work in slave labor regime, you're just overtired, but the results do not hold your breath. It would be enough to do 2-3 times a week, arranging days off after each day's workout.Primus inter pares
The experts found that "bicycle" (lying on your back to make his hands behind his head and then pull your right elbow to left knee and the left - to the right) is better than all the other strengthens the press, as set in motion all his muscle fibers, both large and small .The last word of science. Love traditional twist? Then follow them, but not on the floor, lying on fitbole. This will work hard the entire body, keeping the balance, the amplitude of movement increases.Dig deeper
Train deep-seated abdominal muscles can be directly on the job, not getting up from the table. To do this: inhale and exhale to gather in the stomach, and shoulders straighten. Repeat many times during the day. The same technique can be used directly during the exercise to the press.Yoga and Pilates: Strong, but lightweightShut up, empty head!
Controlled breathing (prana) is not for nothing is considered the cornerstone of yoga and Pilates. When you focus your attention on the breaths, all other thoughts go away. You forget about urgent cases, telephone calls, quarrels and troubles. Brain, and after him, and the body is completely relaxed. With time comes the understanding that the phrase "empty head" in vain consider abusive. It is a very nice.Yoga substitute drugs
In the test group, collected by doctors from the Medical Research Fund of the Medical Foundation in Ohio, consisted of patients suffering from migraine, carpal tunnel syndrome (known to all who spend days squeezes the handle or manipulate a mouse), pain of the upper spine. All of them attended the hour and a half of yoga is twice a week within a month. As a result, all subjects reported that the mood has improved, the pain attacks occurred less often, and the need for drugs became less.The last word of science. In 2006, the journal Annals of Internal Medicine published a study showing that yoga relieves certain types of back pain better than conventional therapeutic exercise.To heart
Pilates - an excellent tool for gaining a strong and flexible body, but he can not make the heart work harder. But without this increase in calorie consumption and the strengthening of blood vessels is unattainable. Regardless of togo, kakoe napravlenie blizko vashey dushe, vklyuchayte v programmu minimum z kardiozanyatiya week.
The same applies to yoga. Council on Physical Fitness and Sports USA, said that the 50-minute intensive class of hatha yoga did not give the body enough aerobic exercise: for all the obvious advantages "Yoga" burned an average of only 144 calories per class.Stretching: Instead of an epiloguePotyagushki
At the end of any workout devotes several minutes stretching, but do not pull a cold muscle. Each banner held up at 30 seconds. Soon you will notice improved coordination and range of motion. A trauma (as in the gym and at home) you will transcend.A pony horses, too
Stretching - the same fitness. It strengthens the muscles are not worse than most modern simulators. Experts say that doing a short stretch of rest between sets when performing strength exercises, you can strengthen your muscles by 19% is better than no stretching.