“If you hurry, you will make people laugh” - folk wisdom, relevant at all times. This proverb often comes to mind when observing beginners in the gym. As a rule, the mistakes they make are typical and easily predictable. Of course, it is unlikely that it will be possible to completely avoid all mistakes - but it is still possible. To do this, you need to choose a trainer and study with him first basic principles, terms, concepts, and only then go to the simulators.
An important task of the trainer is to show you the technique of performing various exercises on simulators, help calculate the load and select effective exercises. Exercises “under supervision” will help you avoid injuries and achieve the desired result faster.
What is important to know before starting training
It is very important to organize yours. So, between the last meal and classes there should be a break of 1-1.5 hours. After training, it is better to eat 0.5-1 hour later. So as not to be violated water balance in the body, you need to drink water before, during and after exercise. In addition to internal comfort, external comfort is no less important: it should be comfortable, it should not tighten or dig into your body, it should give you room for action. It’s also worth thinking about this in advance.
The most common mistake newbies make is being overly enthusiastic. In the gym, a beginner does a lot of exercises on various machines, trying not to miss anything. This leads to overwork and refusal to continue training. It's better not to rush in this matter.
If the exercises were performed correctly, the muscles should ache a little and become stiff. This feeling goes away after 2-4 days. When pain in the joints and spine, you must stop training immediately. If these symptoms are observed, most likely the exercise technique is incorrect or the weight is selected incorrectly.
The workout must consist of 3 parts - warm-up, main part, relaxation exercises.
The purpose of the warm-up is to activate the respiratory and circulatory systems, and warm up the muscles that will be loaded during the main part of the workout. Usually, the main problems for beginners occur due to ignoring the warm-up (injuries, discomfort after training, etc.). Warm-up should last at least 10-15 minutes. It should include at least 5 minutes of cardio on any cardio machine to prepare the heart, a light routine joint gymnastics, dynamic stretching and exercises with own weight to prepare the joints.
The task of the main part is to perform exercises on the planned muscle groups. The number of exercises, sets and repetitions depends strictly on individual goals and may vary. The main part of the training should contain 6-8 exercises. There should be 1-3 exercises for each muscle group. For beginners, it is important to work out all the muscles in one workout in order to teach your body to move correctly and remember the technique. Exercises are arranged in training according to the principle of complex (multi-joint for large muscle group) to simple (single-joint for small muscles). At the end of the workout, pay attention to working out your abs.
The number of approaches for beginners should not be large - 2-3 approaches in each exercise are enough. The number of repetitions in each approach is 10-12. Rest between approaches until breathing and heart rate are restored. When you feel ready, continue training. On average, rest after each approach is 1.5 minutes.
Let's decipher concepts such as the number of approaches, the number of repetitions. For example, you train your leg muscles by doing a squat with a barbell on your shoulders. We walked up to the racks, took the barbell on our shoulders, did 8 squats with it, then put the barbell back. In this case, you did 1 set of 8 reps. You can rest and repeat the exercise 1-2 more times, and then rest again and move on to the next exercise.
The purpose of the third part of the workout is to normalize breathing and blood circulation. It is recommended to take 5-10 deep breaths, perform a simple stretching routine and hang on the bar.
There are 3 types of equipment in fitness centers: strength training equipment, cardio training equipment and free weights (dumbbells and barbells).
Strength training machines are needed to work out muscles in anaerobic mode with the help of weights. You put a strain on them skeletal muscles. Most of the exercises in the beginner's core should be done on machines. The fact is that a novice athlete still does not feel his body well and does not have the knowledge of the technique of performing exercises that would allow him not to make mistakes. Trajectory of movement in strength training equipment is thought out in advance, which will allow you to feel your muscles.
They mainly provide a general load on the body in an aerobic mode. With them you train your cardiovascular endurance. They are suitable for those who want to lose overweight or warm up before a more serious workout.
These are dumbbells and a barbell. There are basic (core) exercises for each muscle group, with the bulk of the basic exercises performed using dumbbells and barbells. To ensure that your muscles receive the proper load, regardless of your goals, do not forget about this type equipment. However, you need to add free weight exercises gradually. This is especially true for technically complex basic exercises.
Newbie program example
Warm-up: 5 minutes on the elliptical trainer and joint exercises.
Main part: 8 exercises, each performed in 2-3 sets of 10-12 repetitions.
- Leg press in the simulator;
- Extension of the lower leg in the simulator;
- Flexion of the lower leg in the simulator;
- Traction vertical block to the chest;
- Horizontal block thrust;
- Hammer chest press or push-ups (can be done from your knees);
- Swings with dumbbells through the sides;
- Lying crunches.
Cool down: 15 minutes of cardio and simple stretching.
Depending on your level of fitness, you can replace leg extensions with a more complex basic exercise - lunges in place in a Smith machine, or learn the technique of squats in the same machine. Then gradually expand your vocabulary of exercises, mastering the technique of new movements with barbells and dumbbells.
Many beginners think that muscles become stronger and more resilient during training, but this is not at all true. During training, the whole body receives an impulse in which direction it should move, and this happens during rest. For example, you did a workout to lose weight, adipose tissue in this case, it will be broken down mainly after training.
From this we conclude: proper nutrition combined with quality rest is the key to successful training that brings results.
Good luck to you in this difficult task - building a figure!
If you exercise without warming up, the risk of injury greatly increases and the effectiveness of the exercise decreases. In addition, this is how you form the wrong habits.
Warm-up is a mandatory element of training. You can easily get your muscles into working condition by following a simple procedure:
- Use a massage roller. Such rollers help to thoroughly warm up the muscles of the whole body. Here Lifehacker explained in detail what these tools are and how to use them.
- Do cardio for five minutes: briskly climb the mountain, exercise on elliptical trainer or an exercise bike. If you are overweight, you should not run - take care of your knees.
- Be sure to do joint warm-up and dynamic stretching. you will find a video of a good warm-up.
After this, you will be warmed up enough to begin the lesson.
How to create a training program
When you come to the gym, you should already have a clear action plan: what exercises you will do, what muscle groups you will work.
There are a huge number of training programs, but beginners without a coach should not try complex options. To begin with, it is better to limit yourself to sequentially working all muscles.
Let's conditionally divide the body into several muscle groups: biceps, triceps, shoulders, chest, back, buttocks, thighs and abs. If you're going to train twice a week, divide the muscle groups equally. For example, in the first workout, work your biceps, back, hips and abs, and in the second, work your triceps, chest, shoulders and buttocks.
Here are some exercises with machines and free weights for different muscle groups.
Exercises for legs and buttocks
Using this simulator, you can move the emphasis on different muscle groups by simply changing the position of your legs on the platform:
- Legs at the top of the platform - emphasis on gluteal muscles and hamstrings.
- Feet at the bottom of the platform - emphasis on quadriceps.
- Narrow foot placement - emphasis on outer part hips.
- Wide stance of the legs - emphasis on inner part hips.
Leg abduction in the simulator
This exercise works great on the buttocks. Walk your leg back until your shin is parallel to the floor, but do not extend your knees completely. To better work the muscles, lower your leg to its original position slowly.
Squats
This is a basic exercise with a huge number of variations: with broad setting legs or on one leg, with a barbell or dumbbells, from an elevation or with a jump. Lifehacker analyzes in detail the technique of performing squats, and there are several options for squats and other exercises for the hips.
Another exercise with a large number variations. Lunges can be done with your own weight, with a barbell or with dumbbells, moving around the room or on the spot.
As you lunge, make sure your knee is in front standing leg was located exactly above the heel. By slightly tilting your body forward, you will shift the emphasis to the buttocks.
This basic exercise works not only the muscles of the hips and buttocks, but also the extensor muscles of the back and trapezius. Start with classic deadlifts, but don't take them heavy weight.
Here is a video with the technique of performing the exercise:
To add variety to your workouts, explore other glute workouts as well.
Back exercises
This exercise strengthens the back extensor muscles. It warms you up perfectly and prepares you for an important basic exercise - the deadlift.
If you want to pump up your back muscles, and not your legs, start doing the exercise from a position where your body is in a straight line with the machine. Then lift your back, squeezing your shoulder blades together and moving your arms back. Stay in this position for 3-5 seconds.
The key point in this exercise: you need to pull the block not with your hands, but with your back. While pulling, fix your back and squeeze your shoulder blades. The video shows the technique and features of the exercise:
This exercise also helps to effectively pump up your back muscles. The video below explains the execution technique and the main mistakes:
Chest exercises
Bench press
This basic exercise involves both pectoral muscles, and triceps, and deltoids. The emphasis can be shifted by changing the grip: bench press narrow grip puts more stress on the triceps, and on the chest. Also, the emphasis on the chest shifts if you take a barbell reverse grip, that is, with your palms facing you.
The video explains the technique of performing the exercise:
This machine allows you to perform exercises that only work the pectoral muscles. Do not straighten your arms completely at the extreme points, perform the exercise smoothly.
Dips with forward bend
If you can't do dips without help yet, use an expander or a special exercise machine for support. To place the emphasis on your chest, tilt your body forward.
The technique of performing the exercise can be seen in the video:
In this you can find chest exercises in pictures.
Triceps Exercises
Try not to spread your elbows out to the sides. If shoulder mobility allows, lower yourself until your elbows are at a 90-degree angle.
Extension of arms on a block
This exercise can be performed with a regular or rope handle. The back is straight, the elbows are located close to the body and do not move.
Exercises for biceps
Standing barbell curl
This is a basic exercise that helps to work your biceps well. Here is a video with the technique of performing the exercise:
Unlike the previous exercise, when lifting dumbbells, you must rotate your hands, as this ensures additional load on the biceps. At the bottom, the hands should look at each other, and during the rise, turn towards the body.
Shoulder exercises
Standing chest press
Before this exercise, you should do a dynamic shoulder stretch: pick up a stick or expander and move your straight arms behind your back several times, and then forward again. Do not bend your elbows while stretching. The closer you place your hands, the more effective the stretch will be.
While pressing, move the barbell behind your head. If it stays forward, it will put a lot of stress on the lower back.
When performing the exercise, your elbows should be slightly bent. Do not raise your arms above your shoulders - this can cause impingement syndrome (inflammation of the rotator cuff).
Bent-over dumbbell raises
The body is tilted forward, the back is straight. Hand movements are similar to the previous exercise.
In this section you will find an analysis of the technique of performing other shoulder exercises.
Ab exercises
Elevated leg crunches
Abdominal exercise with legs elevated By placing your feet on an elevation, you will eliminate unnecessary stress on the iliopsoas muscles and harm to the lower back. If you want to make the exercise more challenging, pick up a medicine ball.
The plank perfectly works all the core muscles. To complicate it, you can place your feet on an unstable support: in loops or on, as shown in the photo.
Hanging Leg Raise
In a simpler version, you need to pull only your knees to your chest.
If this is easy, try lifting your legs straight to the horizontal bar.
How to choose the appropriate weight and number of repetitions
Take such a weight that you can perform the exercise 5-8 times. The last repetitions should be performed with effort. If you can easily do all eight reps, then the selected weight is too light for you.
Perform three sets of 5–10 reps. Rest between sets should be 1–2 minutes, between exercises - 2–3 minutes.
If you do the exercises without weights, you need to do more repetitions to properly load the muscles. For these exercises, perform three sets of 20 repetitions.
After training
After training, be sure to stretch: you need to relax the muscles that worked. You can find stretching exercises different groups muscles, and - exercises with expander bands.
From the very first training, you need to pay attention to your nutrition. From this you will learn what to eat before and after training to speed up your progress and not harm your body.
Don't be shy, listen to your body and have fun.
Fitness represents health system aimed at maintaining and improving physical performance, body shaping, and weight normalization. In order for fitness classes to bring the desired effect to beginners, you should familiarize yourself with a number of recommendations and tips. This will avoid typical mistakes, achieve improved physical fitness without any harm to health.
It is not enough to just exercise regularly gym, it is also necessary to pay increased attention to proper nutrition, that is, follow a fitness diet. Most people start practicing fitness to lose weight and shape their figure. This result can only be obtained if you completely change both the daily routine and the menu, eliminating it from it and replacing them with healthy foods.
You can exercise in the gym or at home. The main thing is that training, regardless of the location, will help solve not only the problem of excess weight, but also prevent the risk of developing or cure many systemic disorders and diseases.
Through fitness you can achieve:
- significant improvement in the condition of blood vessels and heart muscle;
- relief from joint pain;
- cure spondylosis, osteochondrosis, radiculitis, scoliosis and other pathologies of the spine;
- normalization of metabolism;
- stimulation of the body's healing processes.
Fitness helps to cope with depression and some other mental disorders without resorting to taking medications. This effect on the body is due to the production of serotonin, which occurs during exercise. This special compound creates joy and satisfaction with life in the human brain. It is present in most antidepressants.
The concepts of fitness and health have the same meaning. Systematically performed exercises are aimed not only at maintaining tone muscle tissue, but also prevent apoptosis - premature genetically determined cell death. This phenomenon is one of the main causes of aging. In other words, a person who practices fitness has the opportunity to prolong his youth.
Types of fitness
This type of physical activity has several varieties, each of which is intended for certain categories of people and solves specific sports or health goals. There are power and gentle systems, male and female species fitness.
Along with the above, there are the following varieties:
A popular fitness trend that includes dance, kick, slide and water aerobics. Exercises performed to music correct the figure, develop a sense of harmony and rhythm, and have a beneficial effect on the respiratory system.
A set of exercises based on calm, smooth, slow movements. He doesn't assume high loads. Its main advantages are the absence of any contraindications to exercise and low risk of injury. help strengthen muscles without pumping, increase flexibility, and make joints more mobile.
This system is based on the principle correct breathing when performing all exercises of the complex. Bodyflex is ideal for people who want to get rid of extra pounds, contributes to the normalization of metabolic processes occurring in the body.
It consists of performing a variety of exercises with a special ball. Ideal for those who want to correct their muscles, improve coordination, tighten their buttocks, and strengthen their back muscles.
A relatively new type of fitness, whose style was borrowed from boxing and Asian martial arts. Classes are held to energetic and invigorating music and require a person to expend a huge amount of energy, strength, and endurance. One hour training According to the taibo system, it is comparable to a ten-kilometer race.
How to start fitness training correctly?
Fitness should not be viewed as incredibly hard and exhausting work that needs to be done in order to achieve a cherished goal - an ideal body. There is no need to perceive training as a tool for achieving high results in sports. The primary priority should be an exclusively positive mood, receiving positive emotions from the process. This is only possible if the training program fully meets the set goals and corresponds to the physical capabilities of the person.
In many health centers modern clubs You can undergo a procedure such as fitness testing. It takes place under the strict guidance of a specialist - a sports doctor, who is required to provide all the information about previous injuries, diseases, including chronic ones, general condition health.
The sports doctor, based on the information received, selects a suitable training program for the client, gives advice on which activities are completely contraindicated and which, on the contrary, contribute to a speedy recovery.
The specialist measures pulse and blood pressure, physical parameters such as weight, height, chest circumference, hips, and waist. Some clubs offer a stress test, that is, taking a cardiac cardiogram during a period of rest and under conditions of increased stress.
The correct choice of a fitness program for beginners is to select a system that is not capable of harming your health. You need to start doing the type of fitness that will fully correspond to all physical capabilities. When classes are held with a personal trainer, they are not only more productive, but they almost completely eliminate mistakes and excessive overtraining.
The club in which the classes will take place is also important. Before purchasing a membership, first of all, you should read the reviews about the establishment, paying special attention to how good the professionals work in the health club.
They are quite simple and consist of seven points:
- You can't treat fitness as a hobby. This full training. You should not slack, skip classes due to bad mood or laziness. If you indulge yourself and attend training irregularly, this will slow down your progress.
- There is no need to be afraid of mistakes. After all, they are the ones they learn from.
- A schedule should be planned. Training should take place at least three to four hours a week.
- Excessive zeal during training will only lead to overtraining muscles and will not allow the body to recover on rest days, reducing the effectiveness and productivity of subsequent training.
- Failure to comply with special diets will minimize all efforts and efforts. It is not only nutrition that requires attention, but also adherence to the correct drinking regime, which replenishes lost fluid.
- Necessarily you need to encourage yourself for each stage completed in the training process.
- It is necessary to be in constant contact your coach, keep a diary, writing down the instructor’s advice and recommendations.
A set of exercises for beginners
At the initial stage, experts recommend doing three exercises as the basis for training:
- Aerobic. Aimed at training blood vessels and the heart - walking and running in place.
- Power. Designed to develop a specific muscle group, including lifting light weights.
- For flexibility. These should be static, slow, smooth exercises. If you overdo it, you can damage the ligaments.
Training should begin with a good warm-up. This allows you to warm up the body, improve blood circulation, and reduce the risk of injury.
Fitness classes at home
You can train not only in the club, but also at home. The main thing is to approach planning correctly and competently. Experts advise purchasing one for home training. sports equipment, How treadmill, dumbbells, fitball, mat. You can do exercises at home that involve own weight, such as lunges and squats. The only disadvantage of such classes is the lack of a trainer.
Who is contraindicated for fitness?
Moderate exercise is generally suitable for everyone. However, when starting training, it is best to consult with a specialist. There are a number medical indications, in which you can engage in fitness in a gentle mode or completely abandon training:
- infectious diseases;
- increased body temperature;
- malignant neoplasms;
- presence of endoprostheses;
- epilepsy;
- psychological pathologies;
- diabetes.
Pregnant women should only engage in specially designed types of fitness.
The decision to go in for sports has been taken seriously and for a long time, a subscription to the fitness club has been prepared, ironed new form... It seems that you have everything to make life truly healthy, filled with the triumph of victories and joy sporting achievements! But before you start active training, learn all about the mistakes that beginners make! And then all the efforts on the sports field will not only give excellent result, and an example worthy of imitation!
Going to a fitness club or gym on your own is not the best idea for beginners. Effective training requires clear goals and instructions. Therefore, at first it is better to study in the company of like-minded people or personal trainer. This way you will know exactly how to structure your workout correctly, which muscle groups to work, what to give priority to, and which exercises to leave for later.
Under the leadership experienced trainer even short-term training will give best result than the 3-hour attempts of a beginner to “quickly get in shape.” Know: going to the gym without a clear program is the prerogative of “advanced” athletes, but beginners need motivation and a plan - what to do and in what order.
Mistake 2: Time-tested program
If each workout is exactly the same as the previous session and this goes on for a long time, every day you are less and less likely to get good results from fitness. Firstly, because strictly defined muscle groups work. If the training is done incorrectly, some muscles are constantly left without work. Secondly, sooner or later the muscles get used to the load, and then there is no progress in training.
To achieve greater results in the gym, you need to experiment - increase the intensity or pace, switch to other exercises, set new peaks and conquer them.
Mistake 3: Unhealthy Ambition
Many beginners, wanting to quickly get perfect body, strive to do as much as possible in one training session. They overload themselves full program, they leave the fitness club in a state of exhaustion. Meanwhile, all this is fraught with muscle strain and injury. Severe pain after training is not an indicator of effectiveness, but evidence that something went wrong!
Intense training should always be combined with moderate activity, alternating between challenging and simple complexes. During training, the body also needs rest, so slowing down the pace is justified.
Long breaks between training complexes, exercises and sets significantly reduce the effectiveness of classes in general. Optimal quantity The time that you can allow the body to rest is 1-1.5 minutes. If necessary, the coach can extend it, while reducing the number of such breaks. When going to training, you must understand that you are going to work. And you will rest afterwards, but with a feeling of accomplishment.
Mistake 5: Inability to work with exercise equipment
Modern exercise machines, available in most gyms, are usually equipped with a small instruction manual on how to exercise on them. But this simple scheme is often not enough. To exercise on the machine correctly, you need to know how much weight you are allowed to lift, how many times you can do it, what the angle of inclination should be and how many approaches you can perform. A fitness instructor can provide all the necessary information; it is important to contact him for advice in a timely manner. Otherwise, you may unknowingly get seriously injured. And remember: the problem is not always visible immediately; sometimes it makes itself felt after some time, when greater harm to health has already been caused.
Error 6: Without sports nutrition - nowhere!
Many athletes who train daily unreasonably believe that without sports nutrition they would not be able to achieve their goals. good results, which means it must be consumed daily. Newcomers also share the same opinion. As soon as they touch the dumbbells with their hands or lift the minimum weight on the machine, they ask the “enlightened ones” what supplements they should include in their diet.
In fact, there is no need to get a heavy dose of vitamins, protein, creatine and other supplements in a beginner's diet. Moreover, even professional athletes sports nutrition not always necessary. It was created mainly to help a professional cope with a serious load, so it is relevant when preparing for marathons, competitions and other similar events.
Mistake 7: Fitness beyond your age
Fitness is useful at any age, but in each specific case it must be selected individually. So, mature women are better off giving up exhausting jumping exercises, since there is a very high risk of injury. And for young girls before the completion of puberty, some elements of Belly Dance are contraindicated, due to the fact that they can cause disturbances in the functioning of the pelvic organs. There are programs that are suitable for everyone and those that can only be practiced if you are in excellent health. But in any case, you can find “your niche,” and it is best to look for it in the company of a professional.
The effectiveness of training in the gym largely depends on how knowledgeable a person is in the area in which he is engaged. Very often, beginners neglect theory, while this is where they need to start. To tighten your body, lose weight, gain flexibility and grace, as well as increase endurance and strength, you need basic knowledge of anatomy (location and names of muscles), the basics of proper nutrition, and the ability to perform basic exercises technically accurate. Specialized literature and instructions from a trainer will help you obtain the necessary minimum information.
Error 9: Lack of progress
The main goal of any workout is to improve the body's health. You need to practice constantly, maintaining the achieved results. If you do not complicate your training program, do not include additional points and new complexes in it, soon the effectiveness of your training will decrease and a plateau effect will occur.
To prevent this from happening, you need to increase the number of approaches, the number of repetitions of exercises, or take more weight. The training program should be reviewed at least once a month.
Mistake 10: No fun in activities
An important condition for maintaining healthy image life - practice it with pleasure, otherwise it will not become a part of your life. If the atmosphere of the gym seems heavy and stuffy to you, the pool is cold, and the monotonous movements at dance irritate you, that’s okay! Experiment and find a sport you like.
Find an activity that you will enjoy doing not only now, but also in a year and throughout your life. But keep in mind that the approach to the same sport practiced by different coaches can vary greatly. Don't judge superficially! And try to find “your” instructor! And then a little later you will share with him the joy of your victories.
“A healthy mind in a healthy body,” people say. And this is perhaps the most correct setting for every day! Taking confident steps towards youth, health and longevity, pay full attention to the word of the professionals! So that you don’t feel constrained in the gym and are not overcome by boredom, we reveal the nuances of interesting and effective workouts!
Elena Appba, functional diagnostics expert, obstetrician-gynecologist
The promotion of a healthy lifestyle and the pro-Western orientation of society led to the development of the fitness industry throughout the world, including in the territory Russian Federation. The health benefits of visiting fitness clubs are beyond doubt in the minds of people, but the vast majority do not have an accurate understanding of where to start, how to competently structure the training process and minimize health risks. Often, novice athletes do not think about which exercises can be performed and which can cause irreparable harm to health and even lead to disability.
It is necessary to take into account a number of factors - age, level of preparedness, presence of bad habits, somatic status, duration of the period of physical inactivity (that is, lack of physical activity), body composition (ratio of fat and lean mass in the body). I'll tell you how to build effective training! Don't repeat other people's mistakes:
Mistake 11: Lack of a clear understanding of training goals
Among the goals are the following: improvement, maintenance muscle tone, losing weight, gaining muscle mass, increasing endurance, correcting posture, developing flexibility, outburst of emotions and good mood, mastering various directions (dancing, martial arts, swimming), preparation for participation in competitions.
Depending on the chosen goals, a training plan is drawn up. It is important to understand what will be the priority task. The desire to achieve everything at once leads to scattering of attention and delaying the achievement of results.
A consultation with a fitness club doctor will allow you to determine your somatic status (including the presence of cardiovascular diseases, metabolic disorders, nuances of the musculoskeletal system, history of injuries and surgeries), guide the training process, give a basic idea of the training itself, minimize risks, and give useful medical recommendations to trainers about the state of a person’s health.
Error 13: Ignoring annual medical examinations
Consultation with a specialist in functional diagnostics is, of course, important, but without the availability of special equipment and skills, as well as laboratory diagnostics, it is not possible to gain a complete understanding of the state of health.
The benefits of screening methods have proven effectiveness. Thanks to screenings, it is possible to detect diseases at the earliest stages, when they can still be corrected without developing complications. Knowing your body and yourself is the key to minimizing risks possible complications. This should be remembered!
Mistake 14: Not measuring body composition
Bioimpedance body analysis, developed in the mid-twentieth century and used in professional sports, allows you to determine body composition (the amount of muscle, fat, water in the body, the presence of edema, metabolism, basal metabolic rate), and also understand whether a person is eating properly.
The method is based on conducting a safe electric current weak tension throughout the body, and due to the fact that different tissues exert different resistance, it is possible to determine body composition. This information is necessary for the trainer to draw up a training program and increase its effectiveness in the future. It is recommended to repeat the study every 2-3 months of regular exercise.
Mistake 15: Overestimating your level of preparedness
"I can! Me myself! What’s so complicated about it!?”, - this is exactly what the words of people sound like, overestimating their capabilities and not having a correct understanding sports culture. The construction of the initial stage is the basis for further training. Mistakes already at the first stages can have irreversible consequences for health. The maximum heart rate during cardio training should not exceed the maximum value, which is calculated based on the results of a stress test in the gym.
Nature has designed humans in such a way that the body must receive the required amount of nutrients. If this is not the case, the functioning of organs and systems is disrupted.
Nutrition should be balanced. Protein is a structural component of cells, and if it is insufficiently supplied to the body, new cells are not built, which leads to the fact that the body begins to “eat itself” during training and muscle tissue does not build up. Long and short carbohydrates are a valuable source of energy for both physical and mental activity. Insufficient intake of fat leads to disruption of hormonal status and absorption of vitamins from the intestinal tract.
The “gold standard” for weight loss is a balance between nutritional deficiency and intensive training. If metabolic disorders (diseases of the endocrine system) are detected, it is necessary to undergo tests and consult with an endocrinologist.
Mistake 17: Jet lag
Biological rhythms influence all processes occurring in the body. Proper alternation of sleep and wakefulness allows you to restore strength for further functioning and expenditure of resources. The most beneficial sleep is from 22:00 to 02:00 at night, this is due to the production of the hormone melatonin, which is responsible for the fullness of sleep and adaptation of the body. In this case, the duration of sleep should be 8 hours.
The modern pace of life, large cities dictate their conditions. Irregular working hours and constant stress lead to lack of sleep at the most useful time, insomnia. Disruption of hormone production occurs primarily in women, which is where many problems with conception arise.
It also happens that a person has the opportunity to train only at night. When choosing between such training and no training at all, you should choose physical activity. According to WHO standards, the minimum number of steps per day is 8000. Movement is life!
Error 18: Dosing physical activity
Competent construction of the training process is fundamental in achieving your goals. There are a number of nuances, ranging from the choice of exercise equipment, the technique of performing exercises and the weight used, ending with the distance at which to place your arms and legs, how many approaches and repetitions to perform. In this case key point will have abilities, knowledge of physiology and physical culture, building the training process, coach experience, continuous improvement, as well as your individual compatibility.
Error 19: Improper breathing
Breathing is a process as natural and inseparable from life as the beating of the heart, which is why not every person thinks about how to correctly alternate inhalation and exhalation.
Proper breathing when performing physical activity not only makes it easier to perform exercises, but also reduces the load on the respiratory and cardiovascular system, increase the effectiveness of training. Involuntary holding of breath leads to oxygen starvation of tissues, the launch of anaerobic oxidation processes, dizziness and even loss of consciousness due to brain hypoxia, and increased blood pressure.
Currently, running has become especially popular; running has become fashionable. Charity races and sports marathons are regularly held. Now no one can be surprised by runners in parks, on the streets, and embankments of the city. The benefits of running do not always outweigh the harm it causes.
Before introducing running into your exercise program and making it part of your lifestyle, consult with a specialist. If there are no contraindications to running, you need to start by establishing your running technique. The contact of the foot with the surface should be smooth to reduce the load on the musculoskeletal system. Under no circumstances should you land on your heel.
Running is contraindicated for people with excess body weight - all this puts a “shock” load on the spinal column and joints, which leads to tissue wear. For weight loss, the most effective way is to walk in the zone of maximum effective heart rate with regular changes in the inclination of the surface to reduce the load on ligaments and joints.
Error 21: Wrong selection of clothes and shoes for sports
Clothing should be comfortable and not make it difficult to perform certain exercises. Modern breathable fabrics allow you to regulate heat exchange, as a result of which the body does not overheat.
The most important and therefore difficult thing is to choose the right shoes with foot support and shock absorption. Sneakers should only be selected by an experienced specialist, and this is something you cannot skimp on. When choosing, you should be guided by how the training process will be structured - will it be strength training, cardio exercise or group programs. There is a shoe for every purpose.
Mistake 22: Chaotic attendance at classes
In any field of activity, consistency is necessary. Chaotic attendance at classes and long breaks lead to the fact that each workout is perceived by the body as stress, which leads to psychological discomfort, fatigue, and bad mood. Physical activity speeds up metabolism for 48 hours, which is why training 3-4 times a week is considered optimal.
Mistake 23: Exercises “by force”
The stereotypical opinion that without pain there will be no result is firmly rooted in the mind. This idea is rooted in professional sports, where achieving results is really associated with continuous overcoming oneself, exhausting training, and achieving beyond results. For a person just starting to play sports or doing it for himself (“keepfit”), the load should be carefully dosed. The occurrence of physical discomfort during exercise can lead to damage to muscles, tendons, ligaments and joints - their tearing, rupture, separation, which will require a complex of medical interventions, including surgical treatment.
Society is split into two camps - opponents and supporters of sports nutrition.
What is sports nutrition? This is a food product developed specifically for people involved in sports, which increases the resource intensity of the body, makes it more resilient and allows you to build up in a short time. muscle mass.
It should be remembered that before you start using it, you must exclude the presence of contraindications, including individual allergic reactions to the components, carefully calculate the dosage based on your diet and the nature of your training, and consult with a trainer.
To summarize, it should be said that the approach to training should be reasonable and comprehensive, without overestimating one’s strengths and capabilities. I wish you successful training!
Expert commentary
By training once a week or from time to time, a person not only prevents the body from progressing, but also increases the likelihood of injury. Particularly vulnerable in this regard are the ligamentous apparatus and joints, which adapt to the load more slowly than muscles.
I will tell you how to properly exercise and recover after training, and plan new activities:
Mistake 25: Lifting heavy weights without warming up
Newbies seeing large number various equipment, begin to randomly engage in strength exercises. Our ligaments are constructed in much the same way as very dense rubber bands, only the rubber has constant elasticity, and the ligaments in a calm state are compressed and susceptible to sudden loads.
In order to warm up the ligaments, you need to do at least one approach with minimal weight. Also, before performing exercises on a specific muscle group (for example, arms), you can do warm-up exercises with small dumbbells. If a person exercises without warming up for the first time, this may not lead to any consequences, but with regular heavy training, this can lead to premature wear of the ligaments, injuries and even tissue ruptures.
Mistake 26: Not stretching after a hard workout
Stretching is less important than warming up before a workout, but by neglecting it, beginners will inhibit muscle development. The fact is that after intense exercise, a number of specific chemical elements accumulate in the muscle, one of which is lactate, or in common parlance “lactic acid”. It is because of this that the next day after training, the muscles begin to ache. Stretching helps distribute lactate throughout the body and, in addition to partially eliminating pain, helps to evenly distribute the healing elements secreted by the body throughout the muscle tissue. Stretching also helps strengthen ligaments and restore their elasticity after heavy training.
Mistake 27: Fasting before training
Many beginners, regardless of the goals set for the training process, do not pay enough attention to proper nutrition. Very often, people who set a goal to lose excess weight fast and train intensely. Firstly, this approach will not be effective, since the body will quickly exhaust its resource, and the person will not be able to train further, and, accordingly, will not achieve the goal of losing weight. Secondly, it will simply harm the cardiovascular and other systems of the body.
Adequate sleep is no less important than proper nutrition. In a dream, intensive renewal of the body occurs, not only muscles, but also nervous system, cardiovascular, a number of substances and hormones are produced that have an adaptive function and promote the growth of muscle tissue (for example, melatonin and somatotropin). When training, striving to expand the capabilities of your body, do not forget that adherence to circadian rhythms corresponding to the change of day and night is the most important tool for recovery.
Mistake 29: Neglecting technique in favor of trying to lift more weight
The most common mistake in strength training. Dreaming of a quick “buildup,” young people do not care about performing strength exercises correctly. This not only significantly reduces the effectiveness of exercises, since non-target muscle groups are worked, but also leads to injuries and premature wear of joints and ligaments. The most common technical mistake is incorrect squatting with a barbell. It is very important to first learn how to perform regular squats technically correctly, and only then lift weights.
Mistake 30: Not watching your breathing when doing strength exercises
The first rule of any power snatch, whether on a machine or free weight- exhale while jerking, inhale while lowering. Many girls who previously engaged in aerobic exercise (running, group exercises) sooner or later decide to go to the gym to strengthen their muscles. It is they who are at risk when performing strength exercises, since they train in the absence of an instructor and do not have a complete understanding of breathing techniques during exercise.
Mistake 31: In pursuit of results, do not allow the body to recover properly
At its core, strength training is nothing more than deliberate traumatization of muscles with the aim of their further strengthening and growth during the recovery process. Beginners, setting themselves the goal of quickly gaining physical shape, begin to exercise regularly. But regular training does not mean going to the gym every day! The normal recovery period for leg muscles is 5-7 days, arms recover faster, from 3 days, depending on the load.
The fat layer is unevenly distributed throughout our body, since there are areas where deposits will be more pronounced: stomach, thighs, buttocks, so there is a common misconception that you need to do exercises to problem area, and “the fat will go away.” But by working a separate area, a person is engaged in strengthening and developing muscles, and body fat remain in place. Why?
Fat accumulation is an ancient adaptive mechanism. The body is preparing for the fact that at one point “difficult times” will come, it will not be possible to receive nutrients from the outside, which means it needs its own “reserves”. And the biochemical cascade of reactions aimed at using these “reserves” occurs only under certain conditions of energy shortage and the absence of other sources. Favorable conditions for the inclusion of fats in the active process of energy supply to the body are created by moderate aerobic exercise and a balanced diet.
Mistake 33: Not drinking water during exercise
People usually drink water when they are already thirsty. But thirst is already a sign that the body does not have enough water. And under conditions of increased energy consumption, the likelihood of dehydration increases significantly. It is also worth taking into account the fact that regular moderate drinking is more likely to help avoid dehydration than a large volume of liquid before or after training. Experienced athletes recommend making regular drinking breaks part of training program, and take 200-300 ml of water every 20 minutes, even if at first it seems unusual.
Mistake 34: Doing strength training on an empty stomach
If you are just discovering the world of sports and strength training, then under no circumstances train on an empty stomach. Many people feel the desire to lose weight quickly, so they believe that by not eating before training, they will be able to achieve their goal faster. On an empty stomach in the morning, you can do a little cardio training, the hormonal background of a person who has just woken up is also conducive to this, but for the full building of muscles and their proper functioning, “ building materials"and the energy we get from food. By not providing the body with energy before the upcoming strength training, a beginner increases the likelihood of injury to muscle tissue and contributes to unhealthy fatigue.
Mistake 35: Drinking coffee and energy drinks before and during exercise
It is generally accepted that coffee gives a person energy, but people often do not understand that this drink does not provide energy, but only allows for more intensive use of the body’s own reserves. The same goes for energy drinks. The feeling of a surge of strength after consuming such a product is just the body’s own resources, artificially neglected. After a period of activation launched in this way, the opposite state of exhaustion may occur, with the undesirable effect of overwork, lethargy, and the inability to recover. At the beginning of your journey, you should not “squeeze” the maximum out of your body’s capabilities by resorting to special means, a person must enter the training process gradually and consistently.
Many girls believe that training with weights will immediately turn them into bodybuilders; non-feminine muscles will grow, and their figure will become masculine. This is not true, because the mechanisms of muscle tissue growth are hormonal processes, among other things. The entire biochemistry of the body is controlled by the ratio of hormones circulating in our blood.
Intensive muscle growth in men is explained by the fact that the androgenic hormone testosterone, in male body present in much higher concentrations than in women. A woman is an “estrogen-rich” creature, estrogen “protects” a woman from male muscle volumes and unfeminine proportions, and the competitive form of professional female bodybuilders is achieved artificially with the help of pharmacological drugs.
Mistake 37: Not understanding the difference between sports nutrition and real doping
Unknowing people often call sports nutrition “chemistry”, and sincerely believe that it is used only professional athletes in pursuit of unhealthy achievements. While sports nutrition hardly lives up to this reputation. In the field professional sports There are artificially created hormones, stimulants, and adaptogens, but sports nutrition is simply nutrients in an unusual form for us, something that complements the main diet, makes it more balanced, and helps to recover more effectively after intense exercise.
Error 38: Not taking into account the individual characteristics of the body
No matter how much you want quick results and to be like your athlete-idol, you always need to understand the characteristics of your body and listen to your condition. Training process should be different even for people of different body types: some people need to do cardio as often as possible, while others, on the contrary, should use it only as a warm-up for the upcoming power load. And it is even more important to take into account the state of the nervous system, the cardiovascular system, and the characteristics of the musculoskeletal system, otherwise sports will not only not bring the desired results, but will also cause harm to health.
Good afternoon, dear readers. Irina and Igor are with you again. Are you tired of extra pounds, have you decided to actively fight them? But you don’t really know where to start? Or have you bought a gym membership, but don’t know how to get started?
Then our article is just for you! Today we will give tips for beginners in fitness.
Types of fitness
Any girl or woman needs to connect her life with fitness.
Any man who wants to work on his body to gain sports uniform, you need to connect your life with fitness. Fitness is ready to open its arms to people of any age.
Fitness is not only one of the keys to healthy body, but also the basis of dynamism and creative thought
- said John Kennedy. Fitness is not only physical activity It's a unique way of life.
If the goal of training is to lose weight, then you need to add a special diet to your training.
First, let's figure out what types of fitness there are:
- Aerobics and cardio training. This also includes dancing classes, step aerobics, and water aerobics. Aerobic exercise help strengthen cardiovascular and respiratory systems, burn excess fat deposits, and also help increase endurance. If you work out in the gym, it can be a treadmill, elliptical or exercise bike. If you work out in the gym with a trainer, then the classes, as a rule, take place to music, which contributes to the development of a sense of rhythm and harmony.
- Strength training is necessary for those who want to build muscle mass, improve their relief, or work out in detail any separate groups muscles. Can be carried out as special simulators, and as group programs for working with free weights.
- Pilates is a training system based on slow, smooth movements. Pilates classes are low-traumatic, and they are aimed at developing flexibility, joint mobility, and strengthening muscles without building them up. It has a similar set of exercises. The difference between Pilates and yoga is that it has virtually no contraindications and is suitable for beginners
- Fitball involves performing exercises with a special ball. Such training helps correct posture, develop coordination of movements, and strengthen the muscles of the back and buttocks.
- Taibo is the youngest of the newest training programs that combines cardio and martial arts elements. This type of activity requires special endurance.
Fitness classes can be started both in the gym and at home.
If family and work take up a significant amount of your time, and visiting gym It’s not enough at all, we advise you to consider the possibility of training at home. In addition, in our country, many people experience financial difficulties that do not allow them to buy a gym membership.
In this case, you can use a video course on a set of strength training "Lady Fitness" from Vladimir Molodov. Training according to Vladimir Molodov’s program is an excellent chance to end overweight and get a fit and slender figure
Perhaps the most difficult thing about fitness is finding time for it. We are sure we can handle everything else.
So, we offer instructions for beginners, consisting of 10 tips for starting a fitness routine:
- Fitness is not a hobby! You should attend training regularly, only then you will feel and see the result in the mirror. Remember that laziness and all kinds of excuses are moving you away from your ideal body
- Even if you study at home, you will need sportswear , and also the right shoes , which you can purchase in the online store Ozon.ru. Don't neglect them, as they can protect you from injury.
- Don't be afraid of making mistakes at first. After all, “they learn from mistakes”! But you will definitely learn how to do the exercise correctly, and what not to do.
- Plan in advance the time you will devote to training. You should train at least 3-4 hours a week
- Approach training without fanaticism. Your body must have time to recover between workouts, otherwise your productivity will drop.
- Observe drinking regime. Your body needs water to remove toxins from it, as well as to fight subcutaneous fat.
- Keep in touch with your coach. You can even start your own training diary, where you will write down his advice and recommendations.
- Leave your phone in the locker room! Many people quit doing an exercise halfway through just because their phone rang. For 40 - 50 minutes a day you can easily do without talking about it
- More fun together! Ask your friends or work colleagues, maybe there is at least one fitness lover among them. And if so, then joint support will help you not to miss classes
- Don't forget to praise yourself! Praise will provide you with a good mood, and therefore a desire to come again!
As you can see, there is nothing complicated in our advice! It’s just a matter of small things – we need to start!
Thank you for staying with us. We promise to delight you again with new interesting topics! See you soon.
Best regards, Irina and Igor
