Body and soul

Scientists have found that in order to make sports as effective as possible, it is necessary first to determine the objectives and goals: why do you train and what result you wish to achieve. As a rule, we want to improve or shape, or mood. Each type of training helps to cope with a specific problem, whether it is excess weight, chronic fatigue, or, conversely, excess energy, and the right time to practice improves not only physical, but also mental and emotional state.


Objective: to Stop the flow of thoughts





Exercise: tai Chi, Pilates, yoga, climbing, Cycling, swimming.


"Take care of something solid, that requires maximum concentration," advises personal trainer Doug Robertson. Look for activities that require attention to detail, such as rock climbing, yoga, and training with the ritual aspect of qigong or Taiji. Just 20 minutes of these exercises, based on the total concentration, calm and put in order thoughts. Come as rhythmic exercises, during which movements become smooth and breathing slowing to a calm and measured; the brain focuses on the rhythm of the breath and forget about the rest: Pilates, easy running, rowing or Cycling (but too fast does not have to travel - you're not in competition). Repeating movements promote self-reflection and creative thinking, " says sports psychologist Costas Karageorghis. For example, when you swim, you need to stay on the water and at the same time to coordinate movement with the breath, so you have to be fully focused on the process".




And in any case do not overexert muscles. If you prefer fast paced workouts, you'll enjoy a half hour of steady running, during which you can easily maintain a conversation), or swimming. They promote the release of endorphins into the blood and help to achieve balance between body and mind.


Important. If thoughts yet not leave you alone, avoid active loads in the evenings.




Purpose: to get rid of stress





Exercises: Hiking, table tennis, dancing, aerobics.


"It is believed that Jogging is the best cure for stress, " says Robertson, " but in fact the effect of cross-country training the opposite: the body perceives a heavy load on both the stress and begins to produce the stress hormone cortisol". When excess pressure and blood sugar levels rise and immunity falls. Plus decreases the amount of useful thyroid hormones produced by the thyroid gland, and problem areas - thighs, abdomen and buttocks - are beginning to put extra pounds.




If the cause of your anxiety, negative thoughts, self-doubt or fear, choose a less heavy load, for example, Hiking. "Regular walking reduces stress, anger and fatigue, " explains Karageorgis, and exercise in the fresh air, promote positive thinking". To escape from the gloomy thoughts will help those sports that require coordination and agility, table tennis, dancing and aerobics (especially in class): they increase the level of adrenaline, which, in turn, sharpens the senses and adds determination.





It is important. "Suffering from stress often lack motivation, " says Karageorghis. - Personal trainer or a friend who is involved with you will help you to focus on my studies and will add incentive." And another rule. Exercise in the morning, immediately after waking up: it's uplifting, invigorating and gives reason to be proud.


Objective: to energize





Exercise: yoga, Pilates, stretching.


If you are tired, half an hour relaxing workouts perfectly "recharged batteries. Based on proper breathing exercises supply the body's supply of oxygen. In addition, stretching exercises and movement muscles contribute to energy production, stimulate digestive processes and metabolism.





It is important. The working of certain groups of muscles leads to the strengthening of the hormonal system. Those who conscientiously perform such exercises, increased levels of testosterone, muscles and bones become stronger, and even increase libido.



Objective: to spend excess energy



Exercise: martial arts, Boxing, etc.


If you don't know what to do with excess energy, you need to learn how to spend. It is best for these purposes fit tybo, kickboxing, martial arts or any exercise with pendant pear - the higher the tension the better. And do not forget to accompany movement shouts and growls - they accurately portray emotions, typical temper tantrum, and allow you to get rid of negative emotions.





Objective: to improve sleep



Exercise: here it is important not what to do, and at what time.


"Modern man thinks a lot and little moves, and therefore experiencing sleep problems, " explains psychotherapist Phillip Hodson. - Physical activity is useful because they contribute to the process of "update": the body feels relaxed because of hormone secretion relaxation". If you suffer from insomnia you should not exercise less than two hours before bedtime, and when heavy loads or less than four.





It is important. If you prefer active sports, transfer of training in the morning: studies show that women who exercise in the morning, sleep better. But if you do not imagine his life without evening workouts that help you unwind after a hard day, choose a calm, premeditative classes: yoga or stretching exercises.

Author:

Golubev A.


Source:

Harper's Bazaar

women's web magazine