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How to take a good course

Many people who want to improve their health by starting training quickly stop training. On the other hand, some train for a long time, but to no avail. It depends on how a person approaches a physical activity program. Therefore, in order to get the desired result, it is recommended to focus on the trainers’ recommendations.

What you need to know to have a positive training result

During the first visit to the gym, you are offered many different exercises. It is not uncommon for someone who does not have lifelong coaching experience to stop doing sports after taking lessons for a while. And so on until the next one.

Beginners who choose to learn at home without the help of coaches get the same result. This is due to the fact that the habit of loading the body and not enjoying training causes the motivation to exercise to be lost. To have a ripple effect, you must:

  • Do not use violence against the body.
  • Provides pleasure.
  • Be efficient.

Traditionally, all sports workouts can be divided into strength training, cardio training and mixed training.

What you need to know to have a positive training result

What you need to know to have a positive training result

Cardiovascular training aims to develop the cardiovascular system, build endurance, consume extra calories, burn subcutaneous fat. The most common types of aerobic exercise (cardio) are running and brisk walking, cycling, exercises with various cardiovascular trainers and treadmills, swimming, athletic fitness, sports games (squash, tennis, basketball – ball), etc. λπ.

Cardio function

If your goal is to maintain and improve cardiovascular endurance, 1-3 times a week is enough. If you want to lose weight, lighten your body, it is useful to follow a cardio training program 3-5 times a week.

Duration and intensity

The minimum duration of a cardio workout is 30 minutes. No sense in telling you now – I don’t wanna ruin the suprise. As long as you train for up to 60 minutes. The intensity of the training is determined by the heart rate, which must not be lower than the minimum and must not exceed the maximum level. Maintaining a certain heart rate (pulse) is a key criterion for performing a good cardio workout.

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A beginner can start with 30 minutes and a minimum heart rate, gradually increasing the time and intensity of training.

Strength training includes a set of sports exercises with increased strength to strengthen the musculoskeletal system, body training. The purpose of strength training is to speed up your metabolism and therefore your calorie intake, to build and build muscle mass and to create relief. Also, calories continue to burn for a while after a workout. Strength training and proper nutrition affect the effectiveness of strength training, which means that it is necessary to include protein foods in your diet.

Bodybuilding function

It is recommended that strength training be given at least one day off. Well prepared, it is enough to train twice a week. Strength training is ideal 3 times a week.

Duration and intensity

Strength training usually takes 45-60 minutes. In this case, the power load is selected separately. Each exercise should be performed 15-20 times.

Duration and intensity

Duration and intensity

The weight should be calculated so that it is quite difficult to do the exercise for 15 reps. It is desirable for the coach to calculate the optimal load. Or it is better to start with group lessons, because without special knowledge you can get hurt.

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The increase in the strength of the exercise is due to the increase in the number of repetitions and the weight with which a person works. To avoid injury, slowly increase the load, do not overdo it.

Strength or cardio?

Both should be included in your training system to keep you healthy and fit. It is desirable that strength training and cardiovascular exercises be performed on different days. But if you want, cardio workouts can be routine.

Training should end with stretching. To these exercises can be added yoga and pilates classes, which are dominated by static exercises, stretching exercises.

Training and nutrition plan

It is advisable to eat an hour and a half before training. Foods should contain enough carbohydrates. You can’t exercise on an empty stomach. You can have a light snack after training.

Training and nutrition plan

Training and nutrition plan

To increase muscle mass after strength training, you need protein foods. After the effort, you can drink fresh juice, eat an apple and a light salad.

How to enter workout mode

Many exercises can hurt if you start training unprepared. So, the best option would be to contact a personal trainer. He will understand the objectives and perform several sessions to stimulate your body, strengthen the muscular corset.

However, not everyone has the opportunity to turn to a personal trainer. In this case, one of the acquaintances who has been involved in fitness for a long time and who will be able to explain and show the correctness of the exercises can help. Or you should start training as a team, choosing the workouts that bring you the most pleasure. Many clubs also offer 1-3 free coaching lessons for beginners.