Already more three years It's been a while since I first went to the gym. I think it's time to answer 14 questions that may arise for those who cannot yet decide to take this step.
1. Do I need to exercise?
If you are asking yourself this question, then the answer is most likely yes. Modern man sits a lot and moves little. The consequence of this is the so-called hypodynamia. If a person is not engaged in physical labor for a long time, then the force muscle contractions greatly reduced, diminished muscle corset, posture deteriorates, the risk of spinal injuries increases. In addition to visible changes, the strength of heart contractions weakens, vascular tone decreases, fats do not have time to break down and there is a risk of atherosclerosis.
2. Is it possible not to go to the gym and stay healthy?
Going to the gym is not mandatory. Most of the health problems that accompany physical inactivity can be avoided even if you just walk every day for at least an hour. The regularity of classes, at the same time, is much more important than their duration.
3. What is the advantage of the gym then?
In addition to the variety of simulators, the purchase of a subscription can in itself be a good incentive for regular classes physical education. Many people find it more difficult to drop out of classes when they have already paid for them upfront. In addition, the very atmosphere of the gym, the ritual of dressing set up for classes.
4. Which gym to choose?
2GIS has 63 gyms in Kemerovo as of March 2016. Their number has grown significantly in recent years and it can be argued that today there are gyms in Kemerovo for every taste and budget. The decisive factor, besides the price, when choosing a gym for you should be the distance from home. At first, it will be difficult for you anyway, a trip to the gym should not make your life even more difficult. Some gyms offer free trial lesson try a few.
5. How much does it cost?
The cost of a subscription to Kemerovo gyms starts from 1000 rubles per month. What is called, cheap and cheerful. The cost of a subscription to a mid-range gym starts from about 2,500 rubles per month. For this money, in addition to the gym with good trainers and shower you will get the opportunity to visit the sauna after training. For 7000 rubles a month you can find a gym with a swimming pool. As a rule, you can save 20-30 percent if you buy an annual subscription. I do exactly that.
6. Do I need a good tracksuit?
Even in the most expensive gym there is only one requirement for clothing: it must be clean, tidy and not hinder your movements. All you need is a T-shirt, shorts or sweatpants, flip flops to take a shower, a pair of socks and closed shoes (sneakers, sneakers). I'm sure you already have all this in your wardrobe. In good gym you will be given a towel at the entrance. In a year, it will be possible to buy special shoes, “weightlifters”, they have a flat sole and it is more convenient and safer to do many exercises in such shoes. T-shirt is better synthetic, or dark. On a light cotton T-shirt, traces of sweat are very clearly visible.
7. I'm afraid I'm too fat and people will laugh at me.
The phrase “no one cares about you in the gym” is only partly true. When he comes to the gym new person, then, of course, they pay attention to it. But it is important to remember that a new person in the gym causes only two thoughts: “well, well done for deciding” and “whether he will quit in a month.” Nobody will laugh at you for sure, even in your thoughts.
8. So many machines, where to start?
Despite the fact that a variety of high-quality simulators can be good helpers in building beautiful body, you can do without them for quite a long time. Exercises with free weights and own weight involve more muscles, including the so-called stabilizer muscles. True, you need to remember that such exercises are more traumatic, so choose light weights.
9. Do I need a coach?
Classes with a trainer cost an average of 3-4 times more than a regular subscription. Despite this, I would strongly recommend working out for at least 1-2 months with a trainer. The trainer will help you develop the technique for performing exercises, select the optimal weights and protect you from injuries, Try to get the most out of this cooperation: ask more questions and try to make a program with the trainer self-study for the future. It must be remembered that the level of equipment of the gym is not as important as the level of training of the coach. Ask for an introductory session to be conducted by a trainer who will be able to work with you in the future. Even during the introductory session, ask questions.
10. Is it true that everyone who works out in the gym eats and drinks anabolics?
People who are far from the gym often suffer from obscurantism, believing that it is impossible to achieve any results in the gym without pills. Moreover, due to lack of knowledge, they are put in one row and anabolic steroid, the use of which can only be justified if you want to win the competition of bodybuilders, and the usual protein, without which a person cannot live at all. But people are afraid of powders and pills. In any case, you don't have to worry about food additives, and, even more so, about pharmaceuticals until you yourself feel the need for it.
11. Are there any unspoken rules in the gym that beginners need to remember?
The very first rule is to always dismantle the barbell behind you and put away the dumbbells. Before starting the exercise, you need to put a towel on the simulator so as not to leave sweat marks. Those who have been in the gym for more than a year will never step over the bar of the bar. Bad sign.
12. How often should I go to the gym?
If we talk about strength training, then the absolute minimum here will be 2 workouts per week. Moreover, it is important to take a break of 1-2 days between workouts, allowing the muscles to recover. In addition to strength training, aerobic (cardio) training is also needed. These are walking, running, cycling, swimming. These workouts will increase your stamina.
13. I have no time yet, a lot of things to do.
It is worth admitting to yourself that it is not about time. Everyone has time, it remains only to distribute it, guided by their priorities. In Kemerovo you can find a gym that is open from 7 am and most of them work until 11 pm. Anyone can find 1-2 days even among the working week if desired.
14. When can we expect the first results?
Within a week you will consider yourself an accomplished athlete. In three weeks, your muscles that have become unaccustomed to exertion will stop hurting, in a month your first subscription will end. If you have enough patience, then by the beginning of the third month it will seem to you that your body has begun to respond to your efforts, and a slightly different person is looking at you in the mirror. Others will notice your efforts not earlier than in a year. But remember, every journey starts with the first step.
Many people often think: how often can you visit a fitness club. This issue is highly controversial. Someone will say that no more than once every two days, someone that if you do not visit a fitness club every day, then there will be no benefit from classes. What schedule for visiting the gym is more relevant: let's figure it out?
The first path we explored was going to a fitness club or gym every day. This path led to fatigue and pain in the muscles, especially during the first week, and the body quickly got used to the loads, and the muscle mass was not formed, because each workout is a micro injury for the body.
However, daily visits to the gym's cardio zone had an effect on the experimental group positive effect. Normalized heart rate, heart rate. The group began to lose weight. The pressure of most of the subjects returned to normal. To lose weight by the summer and get rid of hypertension, you can visit the cardio zone of the gym or fitness club daily. The composition of the standard cardio zone: Treadmills and exercise bikes.
The second way: visit a fitness club once every two days, or every other day. This path is suitable for those who have everything normal with pressure and heartbeat and no excess weight, or the amount of excess weight is negligible. Such workouts can help you lose a couple of pounds by the summer and pump up your sexy body for the summer. If visiting Gym in a day, you can get rid of excess weight, while not earning overvoltage.
Thus: the main thing is to know the measure! If you exercise too hard, then a fitness club or gym will easily transfer you to a hospital bed. For fitness beginners, I have one piece of advice: find a professional trainer and order an exercise program from him. Our site can also help you with this. Here you will find a description of simulators, methods of working with them, instructions and fitness programs.
Many beginners try to jump right off the bat. This can lead to disability or a long "rest" in a hospital bed. It is very easy to get to the hospital directly from a fitness club or gym.
Our top tip: don't overdo it!
Good day, my dear readers! “I'm a beginner, how many times a week should I go to the gym?” - that's the question (via form feedback) Received in the mail of the project from one of our readers. I thought this topic should be pretty relevant for most people who are active (and not so) attending the gym, and especially for beginners. Therefore, it was decided to give a detailed answer in the form of an article, which, in fact, is in front of you. From this note, we will learn how to properly approach the training process, consider some of the time parameters of classes and how to determine them for ourselves.
In general, take a seat, it will be interesting.
How many times a week you need to go to the gym: theory
In one of our previous notes, in particular in this one, we already talked about what time and what kind of physical activity is best to do during the day. Today we will continue to work in this direction and decide on the answer to an equally important question - how many times a week should you go to the gym?
As you know, the Internet is a fairly popular source (especially among young people) to find answers to a variety of “misunderstandings”. However, the quality of information and its novelty sometimes leaves much to be desired. Something like this is the case with our topic - someone once wrote that it is optimal to walk 3 once a week to the gym / fitness room, and so it went for a walk throughout the network. Wherever you go, everywhere, like a cow, licked it with its tongue - the same numbers and paraphrased calculations - shame on you, comrades! :).
So, I could also write something similar, they say, you need to walk 3 times and that's it. However, such an ill-founded approach disgusts me, and therefore today we will fully deal with this numerical issue.
How many times a week you need to go to the gym: dry statistics
Well, I would like to start with Her Majesty's statistics, which tells us the following (see image).
Yes, most people (approx. 80% ) visit the hall 3 times a week, and I will say even more, these days are Monday / Wednesday / Friday and the time from 18-00 before 21-00 . It is at the specified time that there is the largest influx of people who want to put their bodies in order, and it is at this time that there is nowhere for the apple to fall. Such an emergency is explained in a banal and simple way: a) a habit b) it is most convenient to combine it with work / study.
In fact, if a person is set up for serious results, he should approach the consideration of questions in the style of “how often?” in a slightly different way. and “when is the best time?”. How exactly, we now consider.
All the processes that a person exposes his body during training can be divided into 4 type:
- work with the cardiovascular system;
- development of muscle strength;
- endurance work;
- development of flexibility.
The main types of training
Let's go through, in general terms, for each type.
No. 1. Cardio activity
Refers to the development of the functionality of organs such as the lungs, veins and arteries, which are responsible for processing and transporting oxygen to the muscles. As you constantly work in this direction, your heart becomes more efficient - able to pump more blood with fewer beats. This implies a reduction heart rate (heart rate, heart rate). A low heart rate means your flame motor is working easily and efficiently, a high heart rate means the opposite.
Exercises that use oxygen (aerobic) are those that improve the condition of cardio-vascular system, and this must be remembered when drawing up your training plan.
№2. Development of muscle strength and endurance
If you stop using your muscles, they shrink (term "shrinkage"). Muscle strength is necessary for a person when performing movements from Everyday life: lifting children, dragging bags, horizontal standing. Endurance allows you to perform certain actions for a longer time without showing signs of fatigue. Both of these qualities are necessary in order to maintain mobility and functionality, especially in old age.
It is also worth saying that muscle uses more calories than "inactive" tissue, which is good news for those who are trying. Resistance exercises improve muscle strength and endurance.
No. 3. Flexibility
Flexibility is important in training, yet it is often overlooked. But this is the degree of mobility (range of motion) joints. Without it, a person will be unable to easily perform simple tasks. Flexibility helps reduce the chance of injury and the risk of lower back pain. Therefore, such activities as stretching (hitch) and yoga must be present in yours.
From all of the above, the volume of the workout and specific numbers are derived. (how many times, how many per week).
How to build the perfect workout
To answer your own question (namely, this is what I urge you to do, and not listen to any “leftist” advice, it is not clear from anyone) "with how many times a week you need to go to the gym", you need to know some basic principles that will allow you to get the maximum benefit (and safety) from your workouts.
First of all, they concern: frequency, duration (intensity) and “difficulty” of classes.
It is also necessary to remember that the training (or exercises) should include.
Let's dwell on each point in more detail, and in the end we will try to decide on the answer to main question today's article.
Stages of training
Warming up (warm-up) and “cooling” (hitch) of muscles
This type of activity can be performed along with your main exercise, only at a less intense level. For example, if you have a plan 45 - a minute cardio session (running) on the track, then you can walk on it at a moderate pace.
It must be remembered that warming up:
- increases blood flow to muscles;
- reduces the chances of muscle and joint injuries;
- must take place within 5-10 minutes at low intensity.
It must be remembered that cooling:
- prevents the accumulation of blood in the extremities (for example, in the legs);
- should take place within 5 minutes with a gradual decrease in the intensity level.
Stretching
You should stretch your muscles after warming up and cool down. Stretching is very important. it reduces the risk of injury, removes the feeling of muscle stiffness (making them more "viable" for exercise) and also develops flexibility.
Note:
A common mistake is stretching the muscles on a “cold” one. You must first warm them up, and only then stretch them. Stretching cold muscles can damage them.
To finally decide what, how and where to warm up / stretch, I recommend that you read the note:.
How many times a week should I go to the gym and how often to exercise
It is recommended to be physically active every day with light aerobic activity three to five times a week. (For example, fast walk, cycling, swimming). people leading sedentary image life, it is necessary to “roll into” training process gradually and start with aerobic exercise 2 times a week and classes with iron (or fitness) in the amount 2 once a week.
It is most effective to follow the following weekly scheme: Monday - gym training; Tuesday - aerobic; Wednesday - rest; Thursday - gym workout; Friday - aerobic; Saturday / Sunday - rest.
How many times a week you need to go to the gym: how long to train
Scientists have calculated the minimum time interval that an average person should spend on physical activity (exercise) and is 20 minutes (excluding warm-up and cool-down). The maximum interval is 60 minutes. If you are a young beginner, then before going to the gym, you need to bring your time under load with 10 -minutes to 20-25 . It is best to start with simple home exercises:, and press.
The ultimate difficulty of training: determine the level of intensity
Someone in the gym rolls cotton wool or beats bucks, as a result of which their training time increases in an illusory way, someone plows in the sweat of their brow and performs hard voluminous work in record time. So the intensity is important factor, which affects the time and quantitative intervals of classes.
In order for beginners to qualitatively improve their bodily and functional performance, it is necessary to start with physical activity with low intensity. Then gradually increase the duration of the workout (total time under load) and only then increase the degree of its intensity.
To determine your current intensity level (i.e. how much you “job out”) you can use the following methods.
No. 1. Subjective method (test observation)
Based on your own feelings, try to determine how hard you worked. If after a workout you:
- you can't without special efforts talk;
- have difficulty moving limbs upon returning home;
- experience vomiting;
- you feel that you would “eat a boar”.
This all suggests that the training was rich and voluminous, and you “invested” in it to the fullest.
No. 2. Voltage scale
You can also rate your workout on a scale of 0 before 20 . Your value must be between 12 (pretty hard) before 16 (hard) .
No. 3. Heart rate
The intensity of the workout can be calculated by yourself. To do this, you need to know your maximum heart rate (how fast can your heart beat). Maximum heart rate \u003d 220-X (age). Let's let you 20 years, then 200 beats per minute (BPM) - the maximum frequency of contractions.
There are ranges of heart rate zones within which certain tasks (weight loss, muscle building, etc.) solved better (see image).
From the foregoing, the following conclusion can be drawn. To achieve good functional results and noticeable bodily transformations, it is necessary to work towards increasing the frequency, time (duration under load) training and its intensity.
Note:
As an example, if you are in the gym for 30 minutes at a comfortable intensity level (50%-60% from MChSS) 1-2 once a week, you will not improve your physical form. You need to move in the direction of numbers: 40-60 minutes 3-4 times a week and intensity 70-85% from your maximum heart rate.
What global conclusion can be drawn from all this boltology?
Everything is very simple - you have to figure out for yourself how often and for how long you need to train. This process is quite plastic, and even more so, you have everything in your hands. necessary tools. For example, you can work out six days a week at a lower intensity or 3-4 times, but with a higher one. Now you are free to change your training pattern and adjust its “time parameters” to fit your goals and objectives.
As you can see, in order to correctly answer the question - how many times a week you need to go to the gym, you need to analyze all the above parameters in a complex and derive something of your own, tied to the nature of your life, work, training activities and recovery processes.
Can go the most simple way and say that you need to train like everyone else - about an hour, 3 once a week, but then the final results will be template. And all because they do not have your efforts to study and display the numbers for your loved one.
Now consider the physiological side of the issue of training.
How many times a week you need to go to the gym: physiology
In addition to technical information, it is necessary to take into account the specifics of training and the processes that take place in it. In particular, now we will talk about supercompensation, overtraining and recovery.
As you know, muscles do not grow during training, but after it. And in order for this process to proceed as favorably as possible, the body must be given a reasonable period for recovery. According to scientific data, such a weighted average period is 24 - hours. During this time, the body builds new structures (enzymes, mitochondria, muscle fibers) and replenish energy reserves.
Also, recovery is directly related to such a phenomenon as supercompensation. This is the post-workout period after which you become “faster, taller, stronger”, i.e. the muscle exceeded the initial level.
This phenomenon looks like this.
It turns out that each subsequent visit to the gym should coincide with the peak of supercompensation - when the muscles rested, got stronger, but did not lose their functional tone.
If you train often (For example, 4 or more times), then the body will not have time to recover. Protein synthesis will decrease, catabolic processes will begin to predominate, and as a result, all this will lead to. Too rare is also bad, because all phases of supercompensation will be wasted, and no significant gain muscle mass will not occur.
Conclusion: you need to look for a middle ground and train different muscle groups V different days, i.e. to separate them (for example: Tuesday - chest, biceps; Thursday - back, triceps, etc.).
It is also necessary to keep in mind that there is a separate category of citizens who visit the gym / fitness rooms - these are people who have overweight and those suffering from metabolic disorders. The standard clichés regarding the frequency of training often do not apply to them. Therefore, if you belong to this group, then daily physical activity is almost a duty for you. Scientific evidence says that in order to lose weight, a person needs about 300 minutes of cardiovascular exercise per week, which corresponds to 1 an hour at the gym five days a week.
So, I think I managed to completely confuse you :).
In conclusion, so that you finally decide on your workouts, I will give a classic training cycle that is shown to most average active people.
Of course, you can not bother about all of the above, but then you shouldn’t have asked the question - how many times a week do you need to go to the gym , but just keep walking 3 once a week. However, I still recommend breaking your head and deducing the quantitative indicators of training, taking into account listening to your body and the characteristics of your life.
Note:
Arnold Schwarzenegger spat on stereotypes and asked them himself. In particular, he recommended to train every day in the amount 2 once (in the morning and in the evening). I think he knew what he was talking about.
That's all, let's summarize and say goodbye.
Afterword
In this article, we dealt with the quantitative indicators of training, namely, we found out: who, what and how much. I am sure that now you can easily figure out how much time you need to allocate to building the body of your dreams. The main thing, remember that you shouldn’t adjust the walkers, however, you can’t treat training in a relaxed way either, look for your middle ground. Good luck, friends, may the mass be with you!
PS. Leave your mark on history by unsubscribing a comment under this post!
P.P.S. Did the project help? Then leave a link to it in the status of your social network - plus 100 points to karma, guaranteed.
With respect and gratitude, Dmitry Protasov.
Success in the gym, as in any aspect of life, comes with understanding the fundamentals. Now it is fashionable to try something new, exotic, unusual, but after all, all working techniques have long been invented. We invite you to familiarize yourself with basic principles for beginners, which are applicable in many sports. Don't waste time discussing "this cool new sports supplement”, do not bother with fancy meal plans. Just follow these six truths and you will get results.
1. Focus only on the long term
Most people train with some sort of short-term goal in mind. This is not quite the correct approach. Do you understand the difference between short term and long term?- your goal is not to lose/gain 10 kg in three months. Your goal is to restore and try to maintain your health for the rest of your life.
- your goal is not 150 kg in the bench press. Your goal is to become that guy who never misses a workout.
- your goal is not to sacrifice everything for best result to spring. Your goal is to become more athletic next year. And even sportier a year later.
- avoid thinking about short-term results. Look at things more broadly, and all these intermediate results will come by themselves.
Focusing on the long term, you will notice along the way positive changes. Seeing these results, you will understand that everything is going well.
2. You need a workout schedule
A lot of people don't exercise regularly because they try to think about things they don't need to think about at all. When would I come to the gym next time? Here are typical reflections of a modern spoiled man:- Will I have enough motivation to train when I get home after work?
- Will I have enough free time to study today?
- Will I have enough willpower to get up early, have time to do everything and leave time for the gym?
Many of those who visit the gym do it three times a week. This is quite enough. So, I will go to the gym on Tuesday, Thursday and Saturday. At seven in the evening. Saturday can be earlier. Here is my schedule. Now I don't have to think about picking a day to train. I don’t sit and wait for a surge of motivation. I have everything planned out, and visits to the gym are included in the plan for the day. Just like you account for travel time to and from work. It's very simple and there's nothing special about it.
The training schedule becomes even more important when difficult periods begin in life. It happens to everyone, it is part of our being. You may have to skip one workout. The schedule will remind you of the next workout after the missed one. Without a schedule, you might wake up knowing you haven't been in the gym for four weeks.
The vagaries of life can throw you off course. This happens even with professional athletes world class. The bottom line is that they still return to training. Missed class on Thursday because of work? According to the timetable, next workout on Saturday. See you in the hall.
With a schedule, it is you who will manage your life, and not an abstract level of your motivation.
3. Focus on core exercises
Too often in the hall there are people of a "modest" physique, trying to pump in isolation external head biceps in the absence of biceps as such. Some of this may come out, but in general (and especially for beginners) there is a simple truth: you need to focus on the most complex, basic exercises, including as many muscle groups as possible in the work. Snatch and push are not just indicative and the only exercises in modern weightlifting(until the age of 73 there was still a bench press). The whole body works there. Just by doing at least these two exercises, you will get incredible results.As a basic exercise, you can advise the following exercises:
- bench press
- deadlift
- squats
- push
- jerk
- pull-ups
- pushups
- push-ups on bars
- twisting on the press
4. Hurry up - make people laugh
For many people, "work out well" means either very intense workout, or experience subsequent muscle soreness, or training to failure.This might be commendable. Aspiration and ambition in sports is just wonderful, but for a start it will be useful to create a certain base, a foundation.
Almost everyone in the gym strives to get to the limit weights as quickly as possible, and this is a very big mistake. On entry level you need to give your body time to get used to a new activity for itself, to learn how to cope with gradually increasing loads. Accelerate little by little, and you will not have injuries and pain.
Training to failure - good way exhaust yourself, but don't build a solid foundation initially. At the end of each workout (and each exercise), you need to keep yourself strong for a few more repetitions, while focusing on gradual but steady progress.
This principle works in any exercise. For example, you are doing a barbell curl for biceps. In the first workout, you need to take very little weight. Get comfortable with the exercise, adjust the technique. With a light weight, this is easier to do. Increase the weight a little next week. It will still be easy for you, and that's okay. Your muscles, joints and ligaments will still thank you. It's been a few weeks now and you're still lifting weights that you have no difficulty with. All the while you are increasing your potential. And then one week you feel that the ever-increasing weight on the bar was hard for you, but you coped with it confidently - precisely due to the accumulated potential. And you have a margin of safety and strength for further progress, because you did not train to failure (that is, you could do more repetitions).
5. Gradual weekly progress
This point needs special emphasis. People consistently go to the gym, do the same exercises with the same weight, and at the same time do not feel an increase in strength. There are runners who run the same distance every day without success in losing fat mass.A simple thought experiment can explain the essence of this error. You are in a quiet room. Suddenly the fan turns on. It is quite noisy, and this sound is extremely annoying to you. But time passes, and the sound that seems so prominent and loud is already perceived as background noise. You almost stopped noticing it. Your brain concluded: “This must be normal for this environment. So I won't pay much attention to it."
The same thing happens with training. You ran 2 km. Then again 2 km. And again 2 km. The body believes that such a load is the norm, and adapts to it, and quite quickly. In a simplified model, that is, without taking into account the factor of changes in nutrition, the disappearance of dynamics in physical activity leads to the stabilization of body weight and strength indicators.
Want to see progress every week? Make progress in your workouts every week. There are many options, but there is only one rule: increase the load gradually. You will not be able to add 10 kg to the barbell weekly for a long time. Your potential will not keep up with your impatience. At the same time, progress is ensured not only by increasing the working weight. You can increase the number of repetitions or approaches. You can reduce your rest time. There are many options - Google will tell you.
6. Keep a workout diary
What can be counted can be controlled. How will you follow the previous rule if you can't remember the numbers from the last workout?There used to be a notebook and a pen. Now there is Google Play and AppStore with thousands sports applications to record training activity. Applications are good because, based on the entered data, they can build visual graphs, according to which anyone can easily track progress.
- find a gym in your area (you probably know a couple, but somehow there was no time to go there)
- based on the working hours of the hall, make adjustments to your diary (three days a week for 1.5-2 hours is enough)
- arm yourself with a notebook and a pen, or put a workout journal on your smartphone
- make a training plan focusing on basic exercises
- start with light weights
- gradually increase the load every week
Hypertension is a disease of the XXI century. Lifestyle, environment and heredity - all this provokes the appearance of the disease even in the young population. And those who want to work out in gyms are no exception.
What is hypertension
This disease is manifested by an increase in blood pressure on the walls of blood vessels, due to their narrowing. Patients with hypertension experience:
- frequent headaches;
- dizziness;
- nausea;
- noise in ears.
Patients with hypertension often experience headaches
There are many causes of hypertension, but the most common among them are:
- alcohol abuse;
- excess weight;
- high cholesterol;
- heredity;
- chronic diseases of the cardiovascular system;
- traumatic brain injury;
- advanced age.
The disease worsens the patient's quality of life, introducing quite a few restrictions and contraindications. Those suffering from hypertension should eat a certain set of foods. You can not eat sweet and fatty, otherwise it can cause a strong jump in pressure. High physical activity is also contraindicated, which greatly complicates the visit to the gym.
Old age can lead to hypertension
High blood pressure and exercise in the gym
Patients with high blood pressure often avoid going to the gym. In its own way, it correct solution, since intense exercise increases blood circulation and blood flow to the brain too. This can cause a stroke. However, you can still visit the gym with hypertension, most importantly, strictly observe a certain set of rules. Professional trainers with a medical background have formed a training schedule for high blood pressure.
The first thing the patient should remember is not to overdo it. All loads should be minimal and not cause discomfort in the head or congestion in the ears. At the first alarming symptoms, it is necessary to stop the lesson and take a little slow step like fresh air, then lie down.
Check your blood pressure before going to the gym. If it is higher than usual, then it is better to cancel the workout. It is not necessary to create prerequisites for the deterioration of the condition. It is best to purchase a heart rate monitor to track a significant increase in heart rate. With this symptom, it is worth stopping and letting the heartbeat return to normal.
Check your blood pressure before going to the gym
Drink less water during your workout. Sounds contradictory. Since during exercise a person first of all loses water due to increased sweating. Therefore, it is customary to take at least a liter of water with you. However, in parallel with drugs that lower arterial pressure diuretics are prescribed. They are designed to remove excess water from the body, and relieve pressure on the brain. And using a large number of water, you cause the opposite effect.
Given that your workouts should not be intense, then the loss of water will be minimal. You will not be very thirsty.
Coaches advise starting a lesson with leg exercises. By loading the muscles, you increase the blood flow to them, thus preventing the appearance of discomfort in the head. The best option will - take a trainer who will draw up a personal training program for you. But if you decide to do it yourself, pay attention to such simulators:
- hack trainer. The principle of operation is that you stand on the platform, resting your shoulders on special pillows, and under their weight you begin to squat. The convenience of this simulator lies in the minimum load on the back. If necessary, you can increase the load by adding "pancakes" of different weights. However, don't get carried away. Remember that the more effort, the stronger the blood circulation;
Gakk leg trainer
- seated leg extension machine. The principle of the exercises is to raise the roller with the surface of the foot while sitting. The weight is attached with tension cables. On the same simulator, the opposite action is performed. Having corrected the position of the roller, you need to put your feet on it and lower it to the maximum. Each one trains different groups muscles;
- breeding legs on the simulator. You need to, resting on special pillows with the outer side of the knee and lower leg, spread your legs. The load is adjusted by increasing or decreasing the weight. The same exercise can be performed by moving the pillows with your feet. inside. Each technique trains different muscle groups;
- squats. The squat is one of the most effective exercises, pumping both the legs and buttocks. However, you should not take a lot of weight, it is better to start using only the neck. In principle, the hack-simulator has the same effect as the barbell squat, but at the same time, the load on the back is reduced due to the support. Therefore, its use will be quite enough;
- lunges. This exercise is like trying to step over something big, while bending the leg at the knee. Having taken a step, you return to the opposite position. Do this with each leg in turn. Performing this exercise, you can pick up light dumbbells.
Strengthening muscles with lunges
When starting exercises for the back and arms, select simulators that do not require sudden movements, great effort and lying position. Don't use projectiles heavy weight even if you don't think it's hard. In order to keep fit, do not immediately take huge dumbbells. It is better to achieve the effect over a longer period, but without risk to health. In addition, a significant increase in muscle mass is not recommended. With hypertension, the heart has to work much harder. And with muscle building, you have significantly more blood vessels and capillaries. Accordingly, the heart has to work harder. If you have hypertension, then it is better to refuse a career as a bodybuilder.
Proper breathing is important in any workout for both healthy people and hypertensive patients. Start doing the exercises very slowly to work out the "inhale-exhale" mode. When breathing becomes mechanical, you can perform the exercises at a higher pace.
The standard number of approaches is 3 times for 15 movements. However, patients should reduce these rates by almost half. Do 7 movements and maybe two sets. The workouts are different:
- split;
- separate workouts;
Separate workouts for girls
- superset;
- circular and many others.
With increased pressure, separate training will be most comfortable. Its principle is to alternately perform each exercise. For example, you started on the leg curl machine, did one set, rested a bit, then did the next one. After completing the exercise, proceed to the next simulator. Such a technique would be optimal.
Don't forget that when you start running exercise Your heart rate immediately starts to rise. Therefore, start training with a warm-up. This is not only good for joints and ligaments, but also prepares the heart for a more intense load.
Always "listen" to your body. If you feel like you need to rest even after two or three repetitions, do so. Don't go beyond what you can, this is not Sparta.
Gym for hypertension. Contraindications
Since there are quite a few reasons for the appearance of hypertension, the contraindications are also different. For example, if the disease is caused by being overweight, then going to the gym would be very appropriate. But on condition - do not create a strong load on the body. However, in chronic heart disease power training contraindicated. The only thing that can be done in this case is race walking on the track. It's walking!
Running can provoke a sharp jump in pressure, which can lead to serious consequences. Not too active work on an exercise bike or an orbit track. All these devices are provided for cardio training. Accordingly, they should be exercised with caution. Watch your heart rate all the time, try not to exceed 130 beats per minute. The norm is 60 strokes.
Before visiting the gym with hypertension, you should consult with your doctor and take a special stress test on a treadmill or exercise bike. It will allow you to determine the maximum load that will not harm your health and will not worsen your condition.
In a good way, such a test should be passed to each person before starting training. As a rule, they are held in medical institutions, especially sports hospitals.
Exercises with sudden movements and big weights. Avoid twisting on an inclined board. It's pretty effective exercise for the press, but you are in a position upside down, and you also have to perform sharp movements. This increases blood flow to the brain. For the same reason, you should not perform lying leg curls and leg presses on a machine. The latter especially heavily loads the vessels. The exercise is performed lying down, and it is necessary to push the platform with the load with your feet. It looks like squatting in reverse.
Moderate exercise stress quite useful, it improves the elasticity of blood vessels and the passage of blood. There are several stages of hypertension, if the symptoms of the disease bother you constantly and are pronounced, visiting the gym is highly undesirable. In this case, long walks in the fresh air will be more appropriate.
If hypertension is caused by any chronic diseases, then during the period of exacerbation, you should refuse to visit the gym.
