If still all your physical activity was limited to strikes on the keyboard, but you have firmly decided to take shape, we will tell you what you need to know in order to achieve goals and not to pay for her health. No matter where you decide to start improving your own body - at home or at the fitness club, the General approach to the process is the same - for a start, will have to decide what is sport and what results you want to achieve with it. As a rule, all complaints and suggestions can be divided into three types:
- dissatisfaction with their appearance in General (for example, you want to lose weight)
- dissatisfaction with the separate parts of the body (buttocks plackowate, belly tablemat, and so on - in - the presence of the so-called "problem areas" over which you want to work)
- dissatisfaction with the physical form, or rather its absence, negatively affecting quality of life (shortness of breath, increased (reduced) pressure and. so on, from which you want to get)
At the desired changes and you should focus on choosing the appropriate type of training.
Select your type of workout!
Cardio training
(aerobic exercise) - endurance training, which strengthens the cardiovascular system. Traditionally it is believed that the most effective cardio training is running, although, in principle, classes on the ellipsoid or the bike is not worse (or better, especially if you have joint problems). Cardio training helps to lose weight, but not in a separate "zones" - and evenly. They are usually advised to combine with studies on the effect.
Strength training (anaerobic) aimed at developing and strengthening muscle mass, development of particular muscle groups. Strength training help "build" the missing volume in some places and weight loss in others, due to what happens correction of body shape. They are usually advised to combine with cardio.
Interval training
(circuit training) is characterized by alternating intervals of high and low intensity exercise. These intervals can be measured in many different ways, periods of time, distance or heart rate. Very often represents a ready hybrid of strength and cardio training. It is believed that interval training helps burn fat better than others.
Schedule major fitness clubs usually presents several choices of different classes - please note that the same types of training may be implemented in the pool, and Pilates is recommended not only to improve flexibility, but also as the true remedy for recovery after power loads. Choose training in the gym? We recommend at least 5 (preferably 10) individual training. Learn the technique yourself for one introductory lesson is almost impossible. This is exactly the case when is not worth saving on your health.
Keep your finger on the pulse!
In order to end the class, not to be in a hospital bed, you need to track in the first place, for a pulse. HR (heart rate) is a good indication that all of you are doing the right thing. First, calculate the maximum heart rate (MCSS equal to 220 minus age). Then your aerobic zone - pulse, in which there is an active fat burning (60-90% of MCSS). The load must be such that the pulse all the time kept in the aerobic zone. As soon as it "rolls over" training immediately ceases to be aerobic and becomes anaerobic and "miracle" fat burning doesn't happen so it's best not to overdo it.
Of course, it is necessary to take into account the level of preparedness. If you are far from sport - look at 60-65% of MCSS, go to the gym more or less regularly - start from 65% at the beginning of a workout, "get" up to 75% at the end.
Breathe!
Don't forget to breathe during exercise, follow a simple rule "Exhale on effort". At the beginning of his sports career, be careful not to choke. There is one easy but effective way of testing - during class time on the track, ellipsoid or stationary bike sing something quietly - it should not cause you any inconvenience. If you have shortness of breath catches throat slow down.
Check whether you need to lose weight really?
Weight is a favorite subject of women's discussions, to determine whether or not you have problems with excess weight using the body mass index. This value is coined by the Belgian Adolphe Ketele in 1869, still BMI remains one of the most used methods.
BMI is calculated by the formula:
If possible, be sure to pass the fitness test at the club. During the procedure, you will learn about the overall condition of the body, and about how much of fat. In this regard, the test is more indicative than BMI. Suppose you were expecting to reduce weight and hard to do, and arrow weights if someone had nailed to nail to the floor. What is not a reason to quit, times "nothing helps"? It may be that your fat "processed" in the muscles, but on a normal scale you can't see it! The results of the fitness test can be considered as a starting point, which will continue to draw the correct conclusions.
If this is not possible compulsory measure their volumes do not be lazy - classic chest - waist - hip" enough for an objective assessment of the ongoing changes. Add some more features - belly, mid thigh, knee, ankle and wrist, thigh and forearm. Focus on them too!
Engaged with pleasure and do it!
Source:
Woman.ru
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