fitness classes a set of exercises aimed at burning extra pounds, maintenance and development of muscles and endurance.
Fitness classes for weight loss allow you to adjust the figure, adjust muscle tone and improve your health - workouts include cardio, stretching and power complex. The program is designed in such a way as to provide a load on all muscle groups, and not on any particular group. If you are doing fitness classes for weight loss, then you must adhere to certain rules.
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The rules of fitness for weight loss are very simple, if you follow them, you will very quickly get the desired result.
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- You should not be lazy and skip your scheduled classes. You need to have willpower and patience in order to train regularly. Only this approach will give you the desired and quick results.
- Don't focus on any one muscle group. You need to work out all the muscles, not a specific group.
- If you want to lose weight, then proper nutrition is one of the success factors. It is necessary to give up fatty, sweet foods, various convenience foods and fast food, limit alcohol and quit smoking. Nutrition must be balanced. Include cereals, nuts, dried fruits in your diet. Eat as many vegetables and fruits, seafood, meat and dairy products as possible.
- Fitness is proper nutrition combined with regular intensive training, it is activity and vitality. Fitness should be a way of life.
Fitness classes in Moscow
Fitness for women is becoming very popular, many fitness clubs are opening, which have a variety of programs with which you can lose weight, gain muscle mass and simply improve your health.
Fitness classes in Moscow are held in fitness clubs, of which there are plenty in the city, you can visit one lesson to get used to it, get used to it. And then, if you like it, buy a subscription for a month, six months or another period. When attending fitness classes in Moscow, you can choose any training program because there are a lot of them.
What services can a fitness club provide? Here are some of them:
- Gym
There are gyms in every fitness club. By exercising on various simulators, you can lose excess weight, gain the necessary muscle mass, strengthen immune system and increase your stamina.
- Aerobics and group programs
Aerobic exercise is good for general state organism. You can study in groups led by professional, experienced trainers. It is fun to work in a group and it is very motivating to get the desired result.
- Personal training
If you came to a fitness club for the first time and do not know where to start, then it is better to choose individual training with an instructor. He will compose for you individual plan workouts, will motivate and monitor your condition during training.
- Yoga, stretching, Pilates
If beauty is your goal, flexible body, plastic movements, then you can try yoga, stretching or Pilates. Such exercises improve plasticity, coordination of movements, you will have a beautiful posture.
- Dancing
Many people love dancing. To recharge with energy and positive, you need to practice dancing. Popular lately zumba, hip-hop, belly dance - all these dances will help you lose weight and get in shape.
These are the most popular services that are provided by fitness clubs. Also, in the clubs you can visit the pool, engage in martial arts, team sports, stretching, tennis, rock climbing.
Group fitness classes
Group fitness classes are held in many fitness clubs, they are held under the guidance of an experienced instructor. Group classes will help you get involved in training process, throw away all your prejudices and constraint. Looking at other people who work out with you in the same group, you will motivate yourself and not miss workouts. If you signed up for group fitness classes, then you should follow certain rules.
Group fitness rules:
- don't be late for class. You may not be allowed to practice if you are more than 10 minutes late;
- Before you start classes in a group, you must be instructed. This will avoid unwanted injuries;
- it is not allowed to perform any exercises without a specific command from the coach;
- need to practice special clothing and shoes;
- when attending fitness classes in a group, do not use perfumes and other perfumes;
- do not talk and turn off cell phones during training;
- observe personal hygiene;
- do not use chewing gum;
- after the end of the workout, all the necessary equipment: mats, hoops, dumbbells, etc., must be removed in a special place;
- if training takes place outdoors, it is necessary to have a spare pair of sports shoes.
If you follow all these simple rules, you will be able to attend group classes and train in a fun and friendly atmosphere.
Fitness classes for beginners consists of several stages and the first stage is a cardio load and a small warm-up, you can run, jump, dance, swim, ride a bike or use an exercise bike. This part of the workout should be 15-20 minutes long. Also, fitness classes for beginners have a second stage in which you need to go directly to fitness exercises.
Sample curriculum:
- On Monday, train your legs and hips with buttocks. You can perform lifts, various squats and lunges. The duration of these exercises should be 30 minutes. Next, stretch the muscles of the legs, knees, hips, sit on the twine. Duration - 10 minutes. And at the end of the 5-minute hitch.
- On Wednesday, work with the muscles of the press and back. Do a variety of twists, tilts back and forth, left and right, "bridge". The duration is also 30 minutes. Then swing the press, stretch the muscles of the abdomen and lower back. Stretching should take 10 minutes. At the end, you can twist the hoop for 5 minutes.
- On Friday, work with the muscles of the hands and shoulder joint. Do hand swings, exercise with dumbbells. All of this is 30 minutes long. Next, stretch the muscles of the hands, perform breathing exercises. Spend 5 minutes on this. And finally, 10 minutes of cardio.
You can rearrange the exercises, for example, on Monday, stretch the muscles of the shoulder joint, and on Friday, pump the press, stand on the "bridge". The main thing is not to skip classes and pay attention to all muscle groups.
Drink water during exercise, because a dehydrated body is weakened and cannot work intensively. If you do not provide your body with enough water, then you will not be able to remove fat from the abdomen and lose weight. Therefore, exercise regularly, eat right, drink plenty of water and the desired result will not be long in coming.
FITNESS CLASSES FOR BEGINNERS
With this article, we want to give you a little boost. Fitness can and should be done at any age. Because it's not only nice, it's terribly useful. The main thing is to enter the training mode competently and accurately, so as not to discourage yourself from exercising and ruin your health. We asked personal trainer, instructor of the gym of the club "PALESTRA sport" Zoya Kostyleva talk about what beginners can expect from their first trip to the gym.
When you first come to a fitness club, you should not rush to all the simulators at once. Moreover, you should not start training at all without consulting a specialist. If you have not had any special health problems all your life and have a history of only colds, it will be enough for you to talk with a fitness instructor before starting training. He will conduct a series of tests that will help determine how your the cardiovascular system, and will show safe exercises.
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The first workouts should be short, infrequent, but regular. The best option is 2-3 times a week. If you practice more often, the body will not have time to recover, and if you go to the gym at random, you can forget about the result. The duration of the workout is about an hour. This is an approximate time limit. There is nothing wrong with the fact that sometimes you will work out for 50 or 70 minutes. But if you do less, you may not have time to complete the right exercises and load the body properly, and from too long exercises the body will only get worse. At first, such a duration of training will suit everyone: both those who came to lose weight and those who simply decided to get their bodies in shape. |
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If health is actively naughty and the body regularly reminds of itself with various pains, before visiting it is necessary to undergo a full examination at the clinic and go to the fitness center with a medical card. Well, if you belong to the average model of a person who, on average, feels tolerant, then fitness testing is provided for you.
Fitness testing includes heart rate before and after exercise, a doctor's examination for posture features, body type and flat feet. In some clubs, bioimpedance analysis is carried out: a special device measures the resistance of body tissues and reports the percentage of fat, fluid and muscle tissue in the body.
Perhaps you will be given a plantoscopy, that is, they examine the condition of the arches of the feet for flat feet. After all, if, for example, with flat feet, you start to run intensively, this will lead to disruption of the spine.
All the data received is analyzed by a doctor or a fitness instructor and draws up a training plan and develops a proper nutrition regimen.
Lose weight or get fat?
You can't lose fat and gain muscle mass at the same time. There is a misconception that you first need to "swing", and then "dry" - that is, burn fat. This program is suitable for professionals. In fact, a middle-aged woman comes to the gym most often overweight, and the layer of fat that hides the natural beauty must first be got rid of. Most the right way burn fat - resistance training (strength) combined with cardio exercises.
Cardio workouts include running, walking, exercise bikes, and step machines. In general, all possible fast and energetic movements performed without interruption for at least a few minutes.
The fact is that at a certain pulse rate. On strength training the heart, although it beats with a frantic frequency, the rhythm is unstable. In addition, if you are not used to strength training, you can get an “overdose” - the pulse also has a limit, which is calculated using the formula 220 beats minus age. Anything above is already tachycardia. The average optimal heart rate for exercise is 120 beats per minute. Very often, for beginners, such a pulse is set not even when running, but when brisk walking. Do not worry and do not try to overtake a neighbor. If the pulse while walking fast is about 100-120 beats per minute, just walk. You are better off walking for 20 minutes than running for 2 minutes.
Download iron!
During fat burning, do not give up power simulators. Resistance training is to strengthen the muscles so that they do not disappear with or instead of fat. Usually, to strengthen the muscles, light weight and a large number of repetitions are used. The weight is selected in such a way that a person begins to feel tired by the 15th repetition of the exercise. Initially, it is recommended to perform three sets of 15 repetitions for each muscle group. The rest time between sets is one and a half to two minutes.
| 4 misconceptions about healthy food | |
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If you want to lose weight - do not eat carbohydrates, only proteins. The more protein, the more muscle. You need to drink as much as possible. Steroids and other "chemistry" qualitatively discredited all sports nutrition. But still there are safe and even useful drugs. For example, protein is a powder that is mixed with water or low-fat milk to increase muscle mass. Or the fat burner L-carnitine. He, perhaps, is considered, although very weak, but the only harmless fat burner. This substance accelerates the transport of fats into a working cell. The key word here is working. If you sit on the couch and drink L-carnitine, you will not turn into Thumbelina. But if you use it immediately before training, fat burning will be somewhat more effective. |
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When the period of active fat burning is over, it's time to switch to strength training equipment.
If you can run and pedal yourself, then a strength training scheme should be developed with a trainer. The minimum required is at least one personal training. Usually the training program includes exercises evenly for all muscle groups: back, chest, arms, legs and muscles abdominals. To build muscle mass, the weight lifted (shifted or pushed off by the legs) should be much more, and the repetitions should be less, and all muscles are worked out not in one day, but in turn during the week. We warn you right away: after the first strength training, the muscles will hurt mercilessly.
The first results will appear after about a month of regular training - you will understand that you have become stronger, your well-being has noticeably improved. If you have been working hard for several months, and there is no result, then you are doing something wrong, and you need to consult a specialist. But usually after six months or a year of regular training and healthy lifestyle life, a person is noticeably transformed.
Math of the Heart
There is an approximate table of the ratio of heart rate and duration of training, adhering to which classes become as effective as possible. The formula is taken as the initial figure: 220 beats per minute minus age. Let's say you're 40 years old. We subtract 40 from 220, and we get 180 beats per minute - the maximum heart rate limit that can be achieved in training. If the pulse exceeds this mark, there is a danger to health.
At (from 1 to 2 hours) the optimal rhythm is 50-60% of maximum heart rate. Thus, the pulse for a long workout should vary between 90-110 beats per minute.
Most optimal time for classes - from 40 minutes to 1 hour with a pulse of 60-70% of the maximum. For 40 years - 110-125 strokes. If you keep the pulse at this level, the workouts will be effective, and there will be no harm to health.
More intense training with a pulse of 70-80% should last 20-40 minutes. And in a forty-year-old person, the pulse should not exceed 125-145 beats per minute.
With a pulse close to the maximum - 80-90%, it is recommended to do no more than 10-20 minutes. If a person is 40, you need to make sure that the pulse does not exceed 165 beats per minute.
Now almost all cardio machines are equipped with built-in heart rate monitors. got up on treadmill, pressed the start button and ran, looking at the parameters on the monitor. True, such heart rate monitors are not the most accurate. For reliability, you can use personal heart rate monitors - usually they are an elastic belt that surrounds the chest, complete with a wristwatch, to which a signal with heart rate is transmitted.
It's not easy to stay in good physical shape. It is especially difficult to start training when the need is ripe. Fatigue is felt, shortness of breath appears from time to time, and the figure leaves much to be desired. Nevertheless, it can be very difficult to overcome internal barriers and start training. In fact, taking the first step is much easier than it seems. And here's how.
How to start exercising at home
Don't be afraid of lack of experience or painful fatigue after exercise. No need to exhaust yourself with long, difficult workouts. You can start with simple exercises which are intended for beginners. In addition, perform them at home, in a comfortable environment. They don't require any equipment and are easy to modify to suit any fitness level.
Keeping the body in good shape is fitness. Homes for beginners main principle- “do no harm”: do not force the load and stop training as soon as fatigue is felt. What is very important is not to stop exercising and to practice regularly. Enough at the beginning three workouts per week for 15 minutes. Gradually, you can increase the duration of classes up to 45 minutes.
What time to practice? Our body follows a certain cycle, which depends on the lifestyle. depends on the pace of life. Each person has their own rhythm. Given the purpose of the classes, you need to choose the time. In order to lose weight, training is recommended in the morning, on an empty stomach, from 5:30 to 9:00. At this time, the body uses energy from fat depots.
For evening training, allocate time from 18:30 to 20:00. If for some reason it is not possible to adhere to this time, you should not give up classes. The body can rebuild and get used to the conditions suitable for it. That's why best time he will tell you himself. It is important to listen to him.
The benefits of training
Fitness for women is an opportunity not only to get rid of unwanted kilograms, but also to always be in great shape. All the exercises below give a load on. If you practice regularly, you can quickly achieve excellent results:
- posture improvement;
- increased self-confidence;
- sleep improvement;
- reducing stress levels;
- burning a large number calories;
- improvement of blood circulation;
- activation of metabolism;
- strengthening the heart and blood vessels;
- improved coordination;
- development of joint mobility.
Fitness at home. Lesson for beginners
You need to start small: do the exercises at a slow pace, choose the most optimal option. Exercises are mainly aimed at strengthening the muscles of the hips, buttocks and abs. It is advisable for a beginner to perform all alternating them. This is necessary in order to choose the most comfortable and effective.
3 tips for beginners:
- Regularity and a positive attitude are very important for training, they will bring over time best results. Do not overload yourself and it is advisable to complete the classes with additional light cardio exercises.
- Creation of a training program. Allocate a certain amount of time for training. Diversify classes with different exercises, additionally include cardio exercises or yoga. That is, not giving too much load.
- Listen to your body. One of the key problems for beginners is excessive workload. Make sure the body is ready for intense physical activity and only then increase it. Focus on those muscles that need attention. And devote more time to those exercises that are necessary for their development.
Plank exercise
Designed to strengthen the hands and wrists. Increases balance and stability of the lower body. Lightweight version:
- lie on your stomach;
- bend your arms at the elbows;
- knees on the floor;
- slowly we tear off the hips from the floor, resting our socks on the floor;
- hold the pose for 5 seconds.
Options: arms extended (as in push-ups).
Such gentle training is also called " lazy fitness". At home for beginners, this is a great opportunity to achieve the desired effect and at the same time prevent injuries and give a uniform load on the muscles.
Exercise "Superman"
Directed to the main muscles along the spine. Develops flexibility, improves coordination and posture. Lightweight version:
- lie on your stomach;
- hands in front of you;
- off the floor at the same time right hand and left leg;
- hold the pose for 5 seconds. Repeat 5 times. Then change arms and legs.
Execution option: tear off the floor at the same time arms, chest and legs.
Lateral leg raises
What is good about fitness? At home for beginners, you can pick up a lightweight version of many exercises. This exercise very effective for the waist and hips. Lightweight version:
- lying on the right side, bend the arm at the elbow;
- lift your left leg up. Do not bend the leg at the knee;
- hold the pose for 5 seconds. Repeat on each side 5 times.
Options: lean on an outstretched hand, do the rest in the same way.
Squats
For a beginner, this is a lighter version of the traditional squat. Fitness at home for beginners is a great opportunity to strengthen the press. The exercise is focused on the muscles of the lower body. An effective exercise to strengthen the ligaments of the knees. To do this, you will need a chair or bench. Lightweight version:
- stand up straight;
- hands folded on chest;
- legs - shoulder width apart;
- squat on a chair, keep your back straight;
- rise without the help of hands;
- repeat 5 times.
Execution option: hands in front of you, otherwise perform the same.
Push ups
A good workout for the muscles of the arms, chest, shoulders and back. Lightweight version:
- take an emphasis lying down;
- arms slightly wider than shoulders;
- raise the body, straightening the arms;
- knees pressed to the floor;
- repeat 5 times.
Execution option: if it is difficult to perform push-ups from the floor, then lean on the bench.
- Take training seriously: do not skip classes. Regular and full-fledged classes are fitness. For women who want to lose weight, this is especially important.
- Plan your workout time in advance. Free fitness is not a reason to exercise and skip classes because of a bad mood.
- Avoid excessive overload. Overtraining can lead to decreased performance.
- Observe the drinking regime. The body needs to restore fluid costs.
- Remember that without a diet for those who want to lose weight, classes will take much longer.
- Write down the date and time of classes in it; and exercise. You can simultaneously record the diet, body weight in it. This will allow you to analyze the results.
- For effective weight loss you need a balanced diet. Eliminate high-calorie foods from your diet. To remove the sides and stomach, you can additionally follow a protein diet. Fast weight loss promotes frequent and fractional meals.
- Perform exercises regularly, gradually increase the load and time of classes. Start training with a warm-up for 10 minutes. Include warm-up exercises for the joints in it. Perform movements at a slow pace. Warming up increases blood flow, which greatly increases the effectiveness of the workout. Cardio exercises will speed up the process of losing weight, include them in your workout.
The body quickly adapts to training. The main thing is to take the first step. And then you will easily achieve the desired result. You will get rid of problem areas, heavy gait and ugly posture. Practice at home anytime free time. The main thing is that the lessons bring you pleasure. If possible, walk more on foot, climb the stairs to the floor. This will save time for training and serve as a good “seasoning” for classes. Very good results will achieve for beginners is a great opportunity to get in shape.
If you train without warming up, the risk of injury increases greatly and the effectiveness of training decreases. In addition, this is how you form bad habits.
Warming up is an essential part of your workout. You can easily bring 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 told in detail what these tools are and how to use them.
- Five minutes of cardio: brisk pace climb up the hill, exercise on elliptical trainer or an exercise bike. If you are overweight, do 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 that, you will be warm enough to get started.
How to make 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 to work out.
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 the consistent study of all muscles.
Let's conditionally divide the body into several muscle groups: biceps, triceps, shoulders, chest, back, buttocks, hips and abs. If you are going to train twice a week, divide the muscle groups equally. For example, in the first workout, work out the biceps, back, hips, and abs, and in the second workout, work out the triceps, chest, shoulders, and buttocks.
Here are some exercises with simulators and free weights to different muscle groups.
Exercises for the legs and buttocks
With this simulator, you can shift the focus to different muscle groups by simply changing the position of the legs on the platform:
- Legs at the top of the platform - emphasis on gluteal muscles and biceps femoris.
- Legs at the bottom of the platform - emphasis on quadriceps.
- Narrow stance - emphasis on outer part hips.
- Wide stance - emphasis on inner part hips.
Leg abduction in the simulator
This exercise works great on the buttocks. Take your leg back until your lower leg is parallel to the floor, but do not fully extend your knees. To better work out the muscles, lower your leg to its original position slowly.
Squats
This basic exercise with many variations: wide staging legs or on one leg, with a barbell or with dumbbells, from an elevation or with a jump. Lifehacker breaks down the technique of doing squats in detail, and there are several options for squats and other exercises for the hips.
Another exercise with big amount variations. Lunges can be done with your own weight, with a barbell or with dumbbells, moving around the room or on the spot.
During the lunge, make sure that the knee is in front standing foot was exactly above the heel. Slightly tilting the body forward, you shift the focus to the buttocks.
This basic exercise works out not only the muscles of the hips and buttocks, but also the extensor muscles of the back and the trapezium. Start with the classic deadlift, but don't lift too much weight.
Here is a video with the exercise technique:
To diversify your workouts, explore others and buttocks.
Back exercises
This exercise strengthens the back extensor muscles. It perfectly warms up and prepares for an important basic exercise - deadlift.
If you want to pump exactly the muscles of the back, and not the legs, start doing the exercise from a position where the body is in a straight line with the simulator. Then lift your back, bringing your shoulder blades together and moving your arms back. Hold this position for 3-5 seconds.
The key point in this exercise is that you need to pull the block not with your hands, but with your back. While pulling, lock your back and bring your shoulder blades together. The video shows the technique and features of the exercise:
This exercise also helps to effectively pump up the back muscles. The video below explains the execution technique and the main mistakes:
chest exercises
Bench Press
This basic exercise involves and pectoral muscles, and triceps, and deltoid muscles. The emphasis can be shifted by changing the grip: bench press narrow grip more loads the triceps, and wide - the chest. Also, the emphasis on the chest shifts if you take the barbell. reverse grip, that is, palms facing you.
The video explains the technique for performing the exercise:
This machine allows you to perform exercises that load only the pectoral muscles. Do not fully extend your arms at the extreme points, do the exercise smoothly.
Push-ups on the uneven bars with an inclination forward
If you can't do dips without help yet, use a resistance band or special simulator for support. To emphasize the chest, tilt the body forward.
The technique for performing the exercise can be seen in the video:
In this one 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 the block
This exercise can be performed with a regular or rope handle. The back is straight, the elbows are close to the body and do not move.
Biceps Exercises
Standing barbell curl
This is a basic exercise that helps to work out the biceps well. Here is a video with the exercise technique:
Unlike the previous exercise, when lifting dumbbells, you must rotate the hands, as this provides additional load on the biceps. At the bottom, the hands should look at each other, and during the ascent, turn around to the body.
Shoulder Exercises
Standing Barbell 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.
During the bench press, take the barbell behind your head. If she stays in front, it will put a lot of strain on her lower back.
When performing the exercise, the elbows should be slightly bent. Do not raise your arms above your shoulders - this can cause impingement syndrome (inflammation of the rotator cuff).
Breeding dumbbells sitting in an incline
The body is tilted forward, the back is straight. Hand movements are similar to the previous exercise.
In this you will find an analysis of the technique for performing other exercises on the shoulders.
Press exercises
Twisting with legs on a hill
Raised leg press exercise By placing your feet on a raised platform, you will eliminate unnecessary stress on the iliopsoas muscles and damage to the lower back. If you want to complicate the exercise, pick up a stuffed ball.
The plank perfectly works out all the muscles of the core. To complicate it, you can place your legs on an unstable support: in loops or on, as shown in the photo.
Hanging leg raise
In a simpler version, you only need to pull your knees up to your chest.
If this is easy, try lifting your straight legs towards the horizontal bar.
How to choose the right 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 small for you.
Do three sets of 5-10 reps. Rest between sets should be 1-2 minutes, between exercises - 2-3 minutes.
If you are doing exercises without weight, you need to do more repetitions in order to properly load the muscles. In these exercises, perform three sets of 20 reps.
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 diet. From you will learn what to eat before and after training to accelerate your progress and not harm the body.
Feel free to listen to your body and have fun.
