Physical activity for weight loss: types, which correct and effective loads are better to choose? What kind of sport is best for losing weight.

This is a question that worries many. You need to understand that you can lose weight not only by reducing the calorie content of the diet, but this is the most common mistake. You can also reduce weight through regular exercise of any kind.

Sport is a tool that will help you lose weight without harming the body, unlike strict diets. When engaging in any physical activity, the state of health and sleep improves, the metabolism is accelerated. Muscles become toned, the body takes on a more toned, athletic look.

During exercise, a person increases their usual physical activity and spends more energy than usual. In response to this, the body begins to expend energy from its own fatty deposits, and not from food. And as a result, the weight and amount of fat decreases. And with a balanced diet and a well-built training regimen, muscles are also strengthened.

All physical activity is divided into two types: aerobic and anaerobic

Aerobic exercise is a type of physical exercise based on the monotonous repetition of the same movement for a long time. This type of exercise is also called "cardio workout".

During aerobic exercise, fat is burned, the heart is exercised and endurance is increased. For the maximum fat burning effect, it is necessary to train in a certain heart rate corridor - 50-80% of the maximum heart rate. And also it should be borne in mind that the fat begins to "heat up" actively after only 30-40 minutes of training.

Options for the most common aerobic exercise for weight loss

1. Walking. Finnish, sports, treadmill, stair walking, etc. While walking, depending on the conditions, 150-600 kcal / hour are burned. Walking will help tone the cardiovascular system. To lose weight by walking, you should exercise more than 5 times a week.
   Simple walking can be a great option for physical activity for people with a large body weight. Such people, as a rule, find it difficult even to just walk, so you should start with this option.
2. Run. During the run, depending on the weight of the athlete, the pace and slope of the surface, 450-1000 kcal / hour are burned. Not every person can run for a long time. Running is suitable for people who are slightly overweight. In order to reduce weight, you should go jogging at least once every 2-3 days.
3. A ride on the bicycle. The number of calories burned is about 200-600 kcal / hour. This is a good outdoor cardio workout option. In summer, the bicycle can become a means of transportation from home to work.
4. Riding a stationary bike. For an hour of training, you can burn from 150 to 500 kcal. For weight loss, you need to do more than 3 times a week.
5. Running on an elliptical trainer. During classes on the ellipsoid, 400-700 kcal / hour are burned, it depends on the pace and complexity of the program. For weight loss, you need to train from 3 times a week.
6. Jumping rope. This type of cardio workout isn't for everyone. During the jumps, the knees and spine are under great stress. For an hour of exercise, about 380-600 kcal is burned.
7. Swimming. During swimming, about 150-600 kcal / hour are spent. Water has a massage and lymphatic drainage effect, helping to tighten the silhouette and strengthen the muscular skeleton.
8. Dancing. This is one of the simplest types of aerobic exercise. You can practice dancing without interrupting your household chores. Energy consumption for 1 hour of training ranges from 100 to 500 kcal.
9. Group aerobic training. This type of activity is suitable for those who cannot practice alone. 🙂

Anaerobic exercise for weight loss

Anaerobic exercise is a type of physical activity that is characterized by periodicity. Effort on various muscle groups is repeated a small number (5-20) times, followed by rest, after which a new cycle of effort-rest is repeated.

Anaerobic training not only burns fat during exercise, but also fat loss occurs during rest. This is due to the fact that after being active, the body spends energy to restore muscles.

Variants of the most common anaerobic activity

1. Strength training in the gym. The energy consumption of this physical activity during training is from 200 to 500 kcal. You can train both the whole body and one muscle group at a time. It is very important to follow your exercise technique and gradually increase your weights and repetitions so as not to harm your health.
2. Home workouts with a minimum amount of equipment (dumbbells, rug, resistance bands, horizontal bar). Even water bottles, sand bags and even a child can act as inventory. Before starting classes, it is important to understand the technique of the exercises performed.
3. Workout with outdoor equipment(horizontal bars, parallel bars, rings, benches, etc.) On some sites you can even find modern street athletic complexes and exercise machines.
4. Functional training. This is a new direction in sports exercises. Functional training combines aerobic and anaerobic types. This type of workout has a good fat burning effect and also increases metabolism.

FAT BURNING TRAINING

Conclusion

Losing weight is not an easy task. In this case, one should not expect a quick result. If the goal is to lose weight while maintaining health, then sports will be the best assistant in achieving this goal. Any physical activity is a great way to lose weight. An important aspect is the choice of those sports exercises that will be enjoyable. Also, sports should be regular and not episodic.

However, do not forget that physical activity will not give a good effect without a balanced and regular one. When losing weight, a small calorie deficit should be observed - about 15% of the required daily calorie intake.
It is worth noting that any physical activity should be carried out in sports shoes designed for this purpose. So that sports do not harm, you need to adequately assess your physical fitness and the capabilities of the body. Before starting sports exercises, it is worth consulting your doctor.

Is physical activity a must for losing weight? Is it true that not all loads "burn fat"? How, when and where are training calories spent? Is there an optimal weight loss program for everyone?

For those who are just starting to think about such a choice for themselves, and for the first time trying to find answers to these questions, we will tell you the most basic principles that are important in weight loss.

Is it possible to lose weight lying on the couch?

To begin with, let's ask a question that always arises among beginners: how much physical activity is needed for those who are losing weight? After all, if science has established that a person will lose weight in any case with a negative calorie balance, then maybe it is enough to just eat less, and that's it? We will eat half what we spend and lose weight. Right? Right. But there are several unpleasant moments in this kind of weight loss:

• the body, feeling a strong lack of energy, reduces its own energy expenditure - muscle activity, pulse, respiration, growth and recovery processes, etc. - all life processes noticeably slow down after several days of significant energy deficiency. As a result, having created a large energy deficit, in a maximum of a week we will see that the rate of weight loss will drop dramatically.
• reducing energy expenditure, the body, first of all, gets rid of muscles, because it is they who make the maximum contribution to our energy consumption, and even when we are sitting or sleeping. Therefore, the result of such weight loss, especially for men, is extremely inconspicuous: the torso, arms and legs are noticeably reduced, while the stomach continues to hang down, which is against the background of a sunken body , at times, looks even worse than the original, more proportional figure.

Moreover, since it is the muscles that make the greatest contribution to energy consumption, and fat has almost no effect, then after a month or two of such a regime, a person can no longer go back to the previous state: if you can lose 3-4 kg per month, you can both fat and muscles, then you can gain the same weight back in a month only with fat. As a result, the person:

• with the same calorie content at which he previously lost weight, he begins to get fat (energy costs decreased with muscle loss)
• even after getting fat, it does not increase energy consumption to the previous values. (with the addition of fat, energy consumption remains almost unchanged)
• both appearance and physical performance deteriorate markedly

Therefore, so that it does not turn out that a person begins to eat less and get fat even more, usually dietary recommendations prescribe not to create a calorie deficit of more than 10-20% of the usual diet, and not to cross the calorie limit, beyond which the body ceases to have enough even for daily needs - energy supply of the heart, brain, lungs ... With a small energy deficit, the body practically "does not notice" that it is losing weight - the daily fluctuations in the energy balance are greater than the average daily weight loss. But the rate of such weight loss can rarely be more than 2 kg per month for women and 3 kg for men. At the same time, there are still problems associated with loss of muscle mass, although with slow weight loss they are not so significant - body shapes usually catch up with small muscle losses, in contrast to the fasting regime.

One-stop solution for most problems

So, in fact, it turns out that if we decide to lose weight, then we can do it more efficiently and more beautifully, only by increasing physical activity. Moderate activities (at first it can be dancing or walking) bring many advantages at once:

• They allow you to practically preserve muscle mass, and, accordingly, energy expenditure at rest (basic metabolism).
• They increase the daily energy consumption by a significant amount, allowing you to increase the energy deficit (hence the rate of weight loss) without reducing the amount of food.
• Allow, with the same or greater energy deficit, to eat more satisfyingly (here, of course, the individual characteristics of the diet and habits are important)
• Reduce the likelihood of almost all symptoms and diseases common to obese people (lower cholesterol, increase insulin sensitivity, exercise the heart, etc.)
• You probably know many more pluses yourself, since you are seriously interested in this topic :)

In short, a solid positive!

Only beginners should not delude themselves, sports activities do not mean less serious attitude to diet, but they only improve the efficiency, comfort and health benefits of proper nutrition. Moreover, on the Internet, you can sometimes read in the tables of energy consumption figures like "apartment cleaning - 350 kcal." Do not believe, an untrained woman, as a rule, will not spend 300 kcal for all her gymnastic exercises! And at the same time, one extra chocolate bar contains more than 500 of them! In any case, beginners, and especially women, should remember that the main muscles of a person are in the legs, and no work with the hands can be compared, on the scale of the body, for example, walking up stairs, squats, intense dancing or an exercise bike.

What to choose? What should i avoid?

So, if we have decided that we will study, which is better? Here, for beginners, first of all, the question is in individual preferences, as well as in possibilities. Some types are good for their simplicity and cheapness - walking in the park or on the stairs is available to everyone, some types, on the contrary, are good for exclusivity - classes with a personal trainer will help you "get involved" in training without any problems, and if they are paid for six months in advance, then you will feel sorry for them miss:). It is unambiguous that any physical activity will bring a huge number of the aforementioned advantages, and it is much more important to choose what will most likely become part of your lifestyle, the regime that will be easier for you to adhere to, than to calculate the difference between different types of activity, and then understand that the chosen it is not possible to study regularly.

However, as in the case of nutrition, a lot of myths are associated with the choice of the optimal type of physical activity for those who are losing weight. First, let's dispel the typical misconceptions:

• Abdominal exercises do not shrink the belly. Moreover, serious exercises on the oblique abdominal muscles only visually worsen the waist in women. In general, it is almost impossible to seriously remove fat in any particular place, but with general weight loss, abdominal reduction is also easily achieved.
• Housework, in most cases, is not a substitute for exercise. Remember that calories burned is a real energy expenditure, and if you do not feel that you are warming up and / or you are actively sweating, then most likely your energy consumption is less than 300 kcal per hour. (It depends, of course, on the room temperature, and on clothes, and on individual characteristics). For orientation, know that 300 kcal is enough for an overweight person to run about 4-5 km
• Rumor has it that in order to burn fat, the duration of the exercise should be at least 30-60 minutes. This is not true. As we know, fat is burned without any exercise at all (albeit slowly), and all the calories that you did not get with the diet, ultimately (on a monthly scale), will certainly be taken from fat - well, there are no other such large reserves of energy in the body. ... Yes, part of the calories in the classroom comes from glycogen, but one way or another, its losses will be replenished, including indirectly, from fat. But this myth obviously helps people set themselves up for longer activities, which undoubtedly brings a positive result - the more calories you burn, the more fat will be spent (with the same diet).
• There is a myth that "to burn fat, you need to exercise on an empty stomach." Option: "After training, do not eat for two or three hours." This is a rather harmful myth, and refuted by direct experimental verification (). It is not just fat that burns the body, but any calories that, sooner or later, will still be taken from fat. But if "slow" loads, such as walking, the body can perform largely at the expense of fats, then intense or strength exercises depend on glucose, that is, on the current diet. And in fact, such a workout done on an empty stomach will not burn more fat, but less, due to the lower total load. Moreover, glucose deficiency at the end of training can lead to muscle breakdown, i.e. "Burn muscle", devaluing training, however, this applies mainly to trained people and high-intensity loads.
  Until you are an athlete, only the total calorie content and total energy consumption are important for your weight loss. The main thing is the intensity and duration of the workout itself, and food is important to you only insofar as it helps (or does not hinder) you to move. Some exercise better by eating, some prefer to eat only after exercise, you choose whichever is more comfortable for you.
• Often, even in "authoritative sources" they write that in order to lose weight, it is imperative to carry out long training of low intensity, in the so-called "fat burning zone" (50-65% of the maximum heart rate or maximum oxygen consumption). These are the so-called cardio workouts, which train, as the name implies, the heart, and improve other physical parameters associated primarily with endurance, but not with strength.
  This is also not necessary. In fact, if at low-intensity loads the percentage of fat in muscle nutrition is higher, then during more intense workouts the percentage of glucose in muscle nutrition is higher, however, firstly, fat burning itself is still more intense (albeit with a lower percentage of fat). secondly, part of the fat is later spent, including indirectly for glycogen restoration.

You can read more about the effect of exercise intensity on weight loss, for example in, just know that, like cardio, strength, and combined "interval" training have their advantages for those who want to reduce the percentage of fat, and do not pay attention to the division of exercises into "fat burning", "anaerobic", and others. If you are not yet an athlete, but a beginner, any of your spent calories will be taken from fat, of course, if you eat right at the same time, you can withstand a calorie deficit, but not too large. (And in the beginning, cardio is actually the easiest way to burn calories.) The subtleties of sports nutrition and the specifics of different types of workouts will make sense for you much later, after an increase in muscle mass and an increase in its energy output.

Another side of the problem of exercise during weight loss is health restrictions. For a person who is overweight, doctors often do not recommend certain types of activity. Here we refer you to consult your doctor, but it is generally known that when large, it is usually recommended to avoid large shock loads on the joints - for example, walking or cycling is preferable to running, and for BMI> 40, swimming is often recommended. Nevertheless, this is your life, your choice, and you can always discuss your problems with a good doctor. Do not be afraid to ask the doctor questions: what exactly am I risking by starting to engage in such and such sports? How can I mitigate my risks with these activities? How can these exercises be replaced with similar ones?

One way or another, in almost any situation, you can find an opportunity for activity (walking instead of an elevator up the stairs and instead of a car to work and the store, squatting at lunchtime, walking with your child over rough terrain, etc.). Moreover, loads (especially if it is power - those that we do "at the limit of strength") burn calories not only during classes, but also during the day after! Also, loads cause hormonal changes in the body, stimulating the breakdown of adipose tissue and the formation of muscle. During the day you worked, and for the next few nights, your muscles will grow, and fat will melt, thanks to the growth hormone produced under extreme loads for you.

And try to find activities for yourself to do with pleasure. And it's not just about developing a pleasant habit. It has long been known that endorphins stimulate the body's production of growth hormone. Good sleep also has a positive effect on muscle growth (through several hormones at once), so try to get enough sleep, at least at night before and after training.

Let your body enjoy strength and movement! And the body will thank you with sensations, views, and numbers on the scales!

The issue of losing weight affects many girls. Where to start and which workouts should you choose to get the best results? What is the difference between aerobic exercise and strength? What are High Intensity Classes? We will answer these and many other questions in our publication. Here are some examples of training.

• swimming;
• Biking;
• various types of dances;
• jumping and more.

During such training, numerous large muscles are involved in the work, which work by oxidizing the sugar in the body. These exercises help not only lose weight, but also strengthen the heart, lower blood sugar, cholesterol, and increase the percentage of fat burning in the body. To achieve the desired result, you must adhere to some rules:

• do exercises regularly, at least three times a week, subsequently increase to six times;
• the duration of the workout is at least 30 minutes, in the future, increase the training time to 1 hour;
• pay attention to your heartbeat. Aerobic heart rate should be between 65 and 80% of the maximum value. This state can be defined as follows: during the exercises you will be able to say 3-4 words, but you will not be able to keep the conversation constantly.

Approximate workout plan

Here are some examples of exercises from the aerobic group.

• Rock climber. Lying on your stomach, take a push-up position, alternately raise your legs to the maximum height to your chest, imitating a run.
• Running with the knee up. Raise your hips as high as possible while running. Perform the exercise at a fast pace.
• Push-ups with jumping out. Standing straight, squat, lower your hands next to your feet, jump back, focusing on your hands. Do push-ups and jump back to the starting position.
• Jumping with an obstacle. Imagine a small obstacle in front of you. Jump over it, tucking your legs.
• Squats. Do a deep squat so that your knees do not extend beyond your toes, your back should not bend forward too much.

You need to perform the exercises about 15-20 times, do 3-4 approaches. Recently, Tai-bo has become a very popular trend in aerobic fitness. During an hour of training, almost all muscles are involved in the work, the body begins to consume a large amount of oxygen, which leads to the "burning" of fat. In one workout, you can lose up to 700 calories. For aerobic training, it is not necessary to visit expensive fitness centers, many training videos are posted on the Internet, by doing which you will achieve the desired result.

What is strength training?

Many people believe that in order to lose weight, women do not need to engage in strength exercises, aerobic exercise is enough. Recent fitness studies have shown that this is not the case. In order to get the perfect result from training, you need to work with strength programs. What are the advantages of such loads?

1. Muscles develop. When working with weights, a muscle corset develops, as a result of which metabolism increases. Metabolism, even after exercise, remains at a significantly high level.
2. Slimming. The secret is that muscle burns 8 times more calories than fat. Therefore, you will achieve the result faster. Also, muscles give the figure a toned and slender look.
3. Strengthening the skeleton. Weight training helps women to strengthen their bones and keep them in good condition. Studies have shown that exercise helps maintain dense bones.
4. Maintaining health. Women who are fond of sports are less susceptible to diseases such as diabetes, arthritis, depression. Exercise helps to strengthen your joints.

When starting your workout, try to distribute the exercises so as to involve as many problem areas as possible. By working not with one but with several parts of the body, you will get the result faster. Try to train regularly, determine the required load for you. The main task facing you is to increase muscle mass due to the "burning" of fatty tissue. Start with a warm-up and finish with a stretch. The number of repetitions is from 10 to 20, start with the minimum number and strive to increase the load.

Approximate workout plan

Strength training is, of course, better in the gym, but if you wish, you can train at home. To work, you need dumbbells and a bench. Here are some home workout exercises.

1. Twisting. Lying on the floor, put your feet on the bench. The angle between the thigh and the lower leg should be right. Keep your hands behind your head. Straining the abs, raise the torso not too high, contracting the abdominal muscles, return to the starting position.
2. Weighted squats. Take dumbbells in your hands, lower your arms along your torso. Perform squats without bending your back or extending your knees beyond the level of your toes.
3. Push-ups from the bench. Put your hands on a bench, back and legs straight, do push-ups.
4. Lunges. For this exercise, you can use a barbell resting it on your shoulders. Take the buttocks back during the exercise, straining them. The foot does not come off the floor. Leaning slightly forward, put your straight leg to the side, bend the other leg, and lunge to the side.
5. Lifting dumbbells. The back is straight, the legs are slightly apart, in the hands of dumbbells, bend slightly forward, lift the dumbbells, the elbows should be directed upward during the exercise.
6. Climbing a hill. Stand straight with the weights in your arms at your sides. Perform a bench climb, then return to the starting position. Do several lifts with one leg, then with the other.
7. Press with dumbbells. Standing straight, raise your straight arms with dumbbells up. Keep them close to your head. Bending your elbows, lower the dumbbells behind your head, return them back. Straighten your elbows completely.

By doing these simple exercises at home, you can get good results.

Why are high-intensity workouts most effective?

We looked at the effectiveness of aerobic and strength training. Now we offer you to familiarize yourself with high-intensity workouts. These activities include interval training. This form of training is in great demand among professional athletes. It allows you to achieve maximum results in a short time. The duration of the workout is no more than forty minutes, however, it is almost impossible to withstand this time without preparation. The point of the training is that during the training there is a change of exercises with high and low intensity. By training on the interval system, you engage all muscles in the work. Do not forget to calculate the heart rate, its value is the same as during aerobic exercise, no more than 80% of the highest value. Interval training is the best exercise for weight loss. Let's look at several options for such activities.

Circular training

When performing circuit training, alternate strength and aerobic activity. Do strength exercises slowly, straining each muscle, do aerobic exercises as quickly as possible. The duration of aerobic exercise is 30–40 seconds, and the duration of strength exercises is 60 seconds. Draw a small circle or tape it out before class. Start your workout with a little warm-up. Then proceed to the main complex:

• squats;
• stand in the center of the circle and jump in different directions and back;
• push ups;
• stand in the center of the circle and run in different directions and back;
• lunges to the sides;
• jump from the center of the circle to the sides and back, and do not forget to squat during landing;
• twisting;
• perform a lunge on your right leg, then in a jump, change the position of your legs;
• exercise "bike".

How to do the exercises correctly, we have described in the previous chapters. Circuit training does not need to be performed every day, 3 times a week is enough. Remember to drink water during exercise.

Tabata Protocol

You will need a stopwatch for this workout. On the Internet, you can download a program for training using this system, where the time for rest and training is already pre-marked. For activities, you can choose any of the exercises listed above. The main thing in this program is the speed and quality of execution. In 20 seconds, you need to complete at least 26 repetitions, then 10 seconds of rest. The workout lasts only 4 minutes, but this is enough for you to feel the load. When working on this system, fat burning is increased 9 times compared to jogging.

Crossfit

Recently, CrossFit workouts have been gaining popularity. This complex includes strength and aerobic exercise, allows you to quickly get rid of excess weight and tighten the body. Many fitness centers practice these classes today. However, they can also be done at home. Observe some of the requirements during your workout:

• do not drink a lot of water;
• do not rest between exercises;
• try to look for new exercises every day.

Here are several exercises that are practiced in the CrossFit system as an example:

• squats in various variations (legs together, feet shoulder-width apart, on one leg, etc.);
• jumping on the bench;
• lunges;
• burpee, push-ups are performed, then jump up and jump up;
• double jump rope.

You need to perform the exercises as many times as possible, and try to set new records every day. The duration of the workout is 10-15 minutes. If you are interested in any direction, there are many videos posted on the Internet with training on all types of systems.

vesdoloi.ru

Hello dear guests of our blog about a healthy lifestyle! Every person, without exception, regardless of age and gender, wants to be the owner of a beautiful and fit body. But nature does not endow everyone with such, basically for this you have to work hard and limit yourself in food addictions. You can train in fitness clubs, but not everyone has such an opportunity. An excellent way out of the situation is to get physical activity for weight loss at home. to the table of contents

Physical activity at home

There are plenty of exercises that can be done successfully at home and are completely free. From the inventory you will need dumbbells, the weight of which for women is from 1 kg to 3, for men - up to 16 kg, a rug, comfortable clothes with shoes and a hoop (weight from 1 kg to 2). In the future, you can get a fitball, body bar, treadmill or exercise bike. to the table of contents

• Start with a spirit, clear goals, and self-discipline, knowing that you will need to devote time to classes 3 to 5 times a week.

• The best time to exercise for weight loss is in the morning and on an empty stomach. Or in the evening from 5 pm to 7 pm.

• Be sure to follow the regularity to get the fastest results.

• If you do everything without wanting to, then the effectiveness of training will be several times less - remember this.

At the very beginning, you should warm up - from the top of the body to the bottom for about 15 minutes. This can be walking, running in place with a high hip lift or on a treadmill at a low speed. Perform body bends to the sides, rotations with arms and legs, as well as stretching. After that, you can go to the main complex. to the table of contents

A set of exercises for practicing at home

1. Let's start with squats - I.P. legs are slightly wider than shoulders, arms in front of you, toes look to the sides, back is straight. We squat to the parallel of the hips with the floor, taking the buttocks as far back as possible. Beginners should do 2 sets of 16-20 times for the first time, gradually increasing the load in 3-4 sets of 20 times.
2. Alternate lunges forward - feet shoulder-width apart, a deep lunge forward with one leg so that the knee is at the level of the foot. Return to I.P. It's the same with the other leg. Perform at the beginning 2 sets of 12-16 times, increasing the load to 4 sets of 20 times.
3. Lying on your back with your feet fixed on the floor, hands behind your head - lifting the body up (look at the ceiling, elbows to the sides, lower back pressed to the floor). The number of repetitions is maximum, as much as possible from 2 to 3 approaches.
4. I.P. the same as in the previous exercise, but the lower part of the body works - hold on to any firmly fixed object on the floor with your hands, raise your legs to 90 degrees to the body and lower to the floor, but do not put on it, but return it back, and so on until 20 times 2-3 approaches.
5. Stabilization of the body in one position - "plank". Stand on your elbows and socks, tighten your stomach and tighten your buttocks. Stand like this for at least half a minute. Take a break for a few seconds and repeat. Complete 3 sets.
6. "Swallow" - stand on one leg, arms to the sides, raise the other in line with the body and fix the position, standing for at least 30 seconds. Then change the supporting leg.
7. In conclusion, twist the hoop around the waist for 10-15 minutes.

At the end of the main work, do stretching exercises, which will help reduce pain in the muscles, as well as increase the flexibility of the whole body.

You may find it helpful: does squatting help you lose weight and how to squat properly to lose weight.

By the way, here is a video (simple and short complex) - do it at home and get slimmer: to the table of contents

Slimming complex with a ball (fitball)

Next, I want to offer an effective complex for weight loss using a gymnastic ball - fitball. Such exercises take the load off the spine and joints, allowing you to gently but seriously load all the main muscle groups, putting the body in order:

• Lying on the floor with outstretched legs and placing your heels on the ball - lift your hips off the floor along with rolling the fitball towards you, and returning to I.P. So you will need to do 12 to 16 times 3 sets with a short break in between. This exercise is great for removing excess fat from the thighs;
• While standing, hold the ball with your feet, while straining your hips and abs, fixing the position for 30 seconds. Then jump 20 to 30 times;
• Lie on the fitball face down, putting your hips or legs on it (which is much heavier), resting your hands on the floor. And perform push-ups 12-16 times 2-3 sets;
• Stand in front of the ball, putting one foot on top, rolling it to the side. The supporting leg is slightly bent at the knee, the arms are extended forward. In this position, perform squats - up to 20 times, after which the legs change. It is necessary to do 2 to 3 approaches for each leg;
• Lying on your back on the floor and taking the fitball in your hands, lower it behind your head, and then simultaneously raise your arms and legs to the maximum possible height for you. At the top, transfer the ball from hands to feet (lower leg area), holding it with them, and then lower it to the floor. Repetitions need to be done up to 16 - 3 times;
• Lean with your stomach on the fitball, placing your hands on the floor. At the same time, the legs are straight with connected feet. Alternate leg lift with return to I.P. - 12 reps 2-3 sets.

Rest between sets should be minimal, just to catch your breath. At the end of the complex, as always, do a stretch. Do not forget about a positive attitude before training, this is also a very important point, among other things. Feedback from people who regularly go in for fitness indicate a greater effect from exercise if there is a desire and a good mood. to the table of contents

About nutrition and its importance in the process of losing weight

For everyone who has decided to start correcting their figure, you need to know that nutrition plays the most important role in this process. What you eat, how much and how, will directly affect the effectiveness of physical effort. At the same time, do not forget about the drinking regime - a lack of fluid will slow down metabolic processes in the body, not allowing maximum results to be obtained. And this is from 1.5 to 2 liters during the day. Before training, in about 2-3 hours, the calorie content of the meals consumed should not exceed 400 Kcal. During this period, you should not lean on legumes or cabbage, which increase flatulence. It is best to eat fast-digesting carbohydrates in the form of crisps or dry biscuits with skim milk or sour milk drink. After classes, in the first hour, fruits and vegetables in dry and fresh form will be well absorbed and have a positive effect. After 2 hours, protein and complex carbohydrate foods can be consumed. I do not recommend drinking coffee, cocoa or tea, or replenishing the spent energy with chocolate, as they interfere with the full absorption of protein for muscle recovery after intense work. For more information on how to eat right to lose weight, read the link. That's all I wanted to tell you in this article. I wish you a good mood and productive workouts, which will help the information received, which do not forget to share with your friends on social networks. And also subscribe to blog updates. Until next time!

mygrace.ru

A certain amount of fatty tissue is necessary for a person, but health falls if fat accumulates more than the allowable one. The habit of women for such a position is to lose weight with a diet, but with low activity, it does not achieve the planned result. Sedentary work requires a strict diet, the willpower for which not all women have enough. Effective measures for resolving the situation are physical exercises.

Diets lead to the removal of extra pounds, and also deprive the body of essential vitamins, trace elements and amino acids. Therefore, after a diet, women begin to eat. The body requires nutrients, in the absence of physical activity, girls gain weight again. To break out of the vicious circle, you need to play sports.

But you cannot ignore the daily diet, you need both a set of exercises for losing weight at home, and proper nutrition. Diet adjustments added by exercise will help you lose body weight faster. No need to go on a diet follow these simple dietary guidelines:

• Eliminate muffin-based foods: white bread, pastries, pies, pasta;
• Remove the fried side dish from the diet; instead of frying, cook the meat;
• Eat vegetables, fruits, dairy products;
• The last possible meal is 2 hours before bedtime. Do not eat at night!
• Keep track of water consumption, the norm is 2-2.5 liters;
• Sit down to eat when you're hungry.

Features of workouts for weight loss

Losing weight comes from not having enough calories for energy for intense exercise. With an increase in intensity, energy costs increase, with a low intensity, the consumption is 4-5 calories per minute, with an increase in the load, the consumption of calories reaches 10-12 calories per minute.

To cause a calorie deficit, you can not eat fatty, sweet foods, as well as foods rich in carbohydrates: rich bread, pasta, confectionery.

To lose 1 kg, you need to burn 8000 kcal in sports. Beginners are advised to choose less intense loads, the desire to lose weight earlier, to exercise more will lead to muscle and ligament injury. The most effective exercises are for the legs and buttocks; these muscles consume the most energy. Less effective workouts for burning fat are for the muscles of the back, chest, after the shoulders and arms. Exercising the abdominal muscles, the latter consumes the least amount of calories.

To lose extra pounds faster, run, squat, swim and walk more.

Do aerobic exercise for more than 30-40 minutes a day, 3-4 times a week. Initially, the body consumes stores of carbohydrates from the pericellular fluid, blood and liver. Only after half an hour they come to an end, the body is taken for the fat cells of the internal organs and subcutaneous tissue. Therefore, with a duration less than the specified time, physical exercise is useless for losing weight.

Effective classes are held with the maximum allowed intensity, the upper load limit is determined by the "working" heart rate.

The maximum number of beats per minute for each age is found by the equation: 200 minus your age, but this figure when doing a weight loss exercise at home.

For example, if you are 40 years old, the maximum number of heartbeats is 160 beats. Then the optimal workout for burning fat falls between 104 and 136 beats. If the number of beats does not reach this segment, increase the load, if the heart rate exceeds the norm, decrease the intensity. By counting the number of hits, control the load.

A set of exercises for losing weight at home requires following a number of rules:

• Do sports no earlier than an hour after a meal and 3 hours before a meal;
• Resting between approaches, do not sit, walk, it is better to do light gymnastics;
• During classes, you can not get drunk, it is permissible to take a sip, quench your thirst after playing sports;
• Breathe deeply, inhale with increasing efforts, exhale when the load decreases;
• Slimming exercises at home should take at least an hour, 3-4 times a week.

Warm up for a quality workout

Before playing sports, warm up, rotate your legs, pelvis, shoulders, keep your legs, back and arms straight. Standing, twist the body to the right and left, bend, swing your legs forward, to the sides and back. Knead the neck, hands and feet with rotational movements.

Exercises

For women who are overweight, the simplest physical activities are suitable - running and walking. Start by walking with an easy step, gradually bring the time from 20 to 45 minutes. To improve your performance, switch from simple steps to quick sports. Then go jogging. Increase the distance for jogging by 10% once a week or two, focusing on your well-being and heart rate.

To play sports without leaving your home, purchase exercise equipment. Let's look at several options: treadmill, stationary bike, rowing machine, and ellipsoid. The first two load only the legs, the latter distributes the load evenly over the body. Also, the elliptical trainer requires a lot of effort. The rowing machine shakes the muscles of the back, arms, abdominals, less load on the legs. The rowing machine should be practiced for even body development.

Simplified push-ups

They differ from men's ones in that in the starting position you rest your knees on the floor, but keep your back straight as well, and do not put your elbows far to the sides during push-ups. Perform 10-15 push-ups in 2 sets.

Push ups

1. In the support, keep your back straight, do not bend.
2. Place your palms at shoulder level, while pushing your elbows as close to the body as possible.
3. Only 10 push-ups in 1-2 sets.

Simplified bridge

It differs from the classic bridge in that you rest on the floor with your shoulders, and not with your hands, spread your arms to the sides. Perform 15-20 movements.

Bridge

Lie on your back, resting your feet and hands on the floor, lift your pelvis up as high as possible. Do 15-20 movements.

Board

1. Take an emphasis lying, but rest on the floor not with your palms, but with your elbows, put your forearms parallel to each other, keep your body straight.
2. The task is to stand for 90 seconds, if it's hard, bring the time gradually.

Triceps squat

1. Sit on the edge of a chair, bench, sofa, and put your legs forward.
2. Leaning on your hands, lower the body from the chair forward, the body weight will completely rest on your hands.
3. The task is to lower and raise the body, training the triceps of the shoulder, at the top point you straighten your arms, at the bottom point you almost touch the floor with your pelvis.
4. Do a total of 10-15 movements in 1-2 sets.

Dog

1. Get on all fours, lift your bent leg back and up.
2. First 15 times for one leg, then for the other.

Inverted caterpillar

1. Lying on your back, at the same time raise your straight legs and arms up, lifting your shoulder blades from the floor.
2. Gently return to the starting position.
3. Do a total of 10 times in 1-2 sets.

Hanging over the floor

• Option 1: Lying on your back, raise your legs 20-30 cm above the floor, tear your shoulder blades off the floor, put your hands on your forehead. Hold your legs and chest for 60 seconds.
• Option 2: Similar to the previous one, but performed lying on your stomach. Lift your legs and chest off the floor, put your hands on the back of your head, hold them for one minute.

Bike

The exercise is performed lying on your back, raise your bent legs and pull them to your stomach.

1. Imagine that you are riding a bicycle, throw forward one leg or the other in a circular path.
2. Move your legs for a minute.

Side lunges

1. Stand up straight, throwing one leg to the side, sit down deeply, touch the outstretched leg with the opposite hand, keep your back straight.
2. Do 15-20 lunges for each leg.

Squats

For correct execution, it is better to practice while standing sideways to the mirror.

1. Make sure that your back is straight, your hips are parallel to the floor in the squat, and your knees are not apart.
2. Do 25-30 squats in 2 sets.

Jumping lunges

1. Lunge forward with your back knee not touching the floor.
2. In the jump, change your legs, and then also in the jump, change to the starting position.
3. Do 20 lunges for each leg, 2 sets.

Exercise Burpee

1. Sit down deeply, rest your hands on the floor, slightly bouncing, throw both legs back to take the support while lying down without getting up from the squat.
2. After pushing off with your legs, quickly pull your legs under you.
3. Perform movements 20 times in 2 sets.

Eagle pose

1. Stand up straight, spread your arms to the sides, clench your palms into fists, and use your thumb to show that everything is “okay”.
2. Then turn your hand so that your thumb is facing the floor, keep your hands parallel to the floor for 2 minutes.

Wide squat

1. Put your legs wider than your shoulders, spreading your knees to the sides, do deep squats.
2. Perform a total of 20 squats.

Overlap jump

1. Standing on the floor, keep your hands lowered, jumping high, hit yourself in the ass with your heels, and touch the back of your head with your hands.
2. Saddle 20-30 jumps.

Tuck jump

1. Standing straight, keep your hands at the waist, jumping high, press your knees to your stomach, and touch the front of your lower leg with your hands.
2. Perform 20-30 jumps.

Cool down - we finish the exercises correctly

Gradually, with the help of bends, rotational movements in the joints of the arms, legs, reduce the intensity of exercise. Hitching will distribute blood evenly throughout the body, and blood stagnation is dangerous for varicose veins. To improve the effects of sports, walk around the house, take a walk down the street.

Workout planning

The training plan should be built on the basis of body weight, with severe obesity, high physical activity is impossible, with ordinary excess weight, you can increase the load to almost normal limits. For this you need to calculate your body mass index, it is equal to the body weight (in kilograms) divided by the square of the height (in meters). The optimal figure for women is 21, for men - 23, the normal figure for any gender should not exceed 25.

You should start playing sports with 3-4 workouts per week, for weight loss 45-60 minutes at a time. Effective workouts should alternate aerobic exercise (running, exercise bike) 2 times a week and 2 times power loads (on the press, squats, and others described here).

With a normal body mass index for a week, the intensity should be brought to the number of movements and approaches described in the article. With an overweight of up to half of the above amount, the complex can be fully performed in a month. With obesity, it is better to train in the gym, and not at home, since such a body weight is accompanied by various diseases. In this case, constant supervision by a professional doctor and trainer is required.

How much can you reset

Many people dream of dropping up to 10 kilograms in the first month, but this can be harmful to the body. The optimal rate of weight loss per month is 2-3% of body weight. In the first month, the results can be more than modest, instead of losing weight, you may find it increase, all due to the build-up of muscle mass.

Muscles weigh several times more fat, because the volume of the waist and hips decreases rapidly, and body weight decreases slowly. For weight loss, the normal goal is to lose in the first month from about 2-3 kg (with a weight of 60 kg) to 5-7 (with a weight of 100 kg).

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The lifestyle of modern people often leads to the appearance of extra pounds, which are later quite difficult to get rid of. And the culprit is malnutrition, ignorance of physical activity, sedentary work and constant stressful situations. Losing weight in this case becomes a difficult task that requires not only desire, but also an integrated approach to this problem. You can cope with it on your own and at home.

Losing weight in everyday life

For weight loss, it is not enough to allocate several hours a week for physical activity. This should be the correct lifestyle that you need to follow on a daily basis. First of all, this concerns the daily routine. It is advisable to adhere to a certain schedule every day:

• getting up, eating and going to bed at the same time:
• daily ten-minute morning exercises:
• active recreation, which involves walking or cycling, rollerblading, swimming;
• five-minute warm-ups at work every hour and a half;
• monitor your weight change daily. It should be borne in mind that at first the scales may show insignificant results. However, after a couple of weeks, the indicators will begin to change downward;
• to refuse from bad habits. Smoking and drinking alcohol have a detrimental effect on the body, leading to chronic diseases. This affects immunity and metabolism, contributes to the accumulation of toxic substances in the body.

Every day, you can keep records of your results - weighing, measuring waist and hips. This will stimulate further struggle with extra pounds. Household chores should be active. Cleaning, cooking, and grocery shopping can also be good exercise if done in a good mood and at the right pace. For weight loss in problem areas (such as thighs, buttocks, arms, and abdomen), massage is helpful. It can be done both independently and using the services of professional massage therapists. After it, you should take a contrast shower, or exercise. In the fight against body fat, a visit to the sauna or bath will also help. However, it is important to consider contraindications. To speed up the process of losing weight, it is enough to go there once a week.

Power features

Proper nutrition is an important part of losing weight. Without it, physical activity will not be effective. A complete refusal to eat is strictly prohibited, since the kilograms lost in this way will quickly return with the resumption of the usual diet. The main thing here is to observe the measure and adhere to the temporary regime. The number of meals should be at least 5. In this case, the portions are small. To avoid the temptation to eat a lot, you can take a small plate and eat no more than it fits. The first time after eating, there will be a slight feeling of hunger. However, over time, the body will get used to it. Also, you can't eat before bed. After eating, at least a couple of hours should pass. The products consumed are of great importance. They should be steamed or cooked. The diet should include a large amount of fresh vegetables and fruits. Lean varieties should be chosen for meat and fish. It is better to limit the consumption of potatoes. It is important to exclude foods that contain dyes and flavors from the diet, as they interfere with normal metabolism. Sweets and flour products should also be consumed in moderation in the morning. It is also important to combine products correctly. It is best to separate them into different meals rather than mix them up. Each product is absorbed differently by the body. Separate meals will help make this process correct and speed up your metabolism. To remove harmful substances from the body and improve metabolism, you need to drink plenty of water (evenly throughout the day).

Physical activity and exercise

The right exercise will help you lose weight more quickly. First of all, these are cardio loads. Their nature can be different and depends on preferences and capabilities. This can be jogging, cardiovascular exercises, jumping rope. If proper nutrition is observed and an active lifestyle is maintained, then it is enough to allocate 2-3 days a week for cardio loads. The duration of training should be at least half an hour. Then fatty deposits will be burned faster. Cardio can be the same every workout, or it can vary. The most affordable cardio option for home workouts is jumping rope. They can be performed without leaving home and at any convenient time. Such exercises will definitely not be boring, since exercises with this type of projectile can be different - jumping with both legs, alternately jumping over limbs, jumping on one leg, twisting the rope back and so on. However, losing weight with cardio alone will not lead to an ideal figure. Since the kilograms will go away, and the skin will then become flabby and saggy. Therefore, it is necessary to perform power loads on different muscle groups. You can select the complex yourself. However, it is desirable that it covers the entire body and works out the legs, buttocks, abs, arms, back and chest. It is enough to select 1-2 effective exercises for each muscle group. You can also set aside time for strength training 2-3 times a week. It is permissible to perform them both after cardio load, and on individual days. The duration of the strength training should be 30-45 minutes. A hula-hoop twist is useful for creating a beautiful and thin waist. This can be done daily for 10 minutes. Such training does not require much time, since it can be done even while watching TV. For the same purpose, you can use a home simulator - grace. The beauty of the body depends only on its own self-organization and dedication. Dreaming of a slim figure is not enough - you also need to actively work on yourself.

The best exercise for weight loss

1. Brisk walking

Brisk walking is the best type of aerobic exercise, it allows you to maximize your metabolism and the process of burning fat. It is the most natural activity. Walking is recommended for people with diseases of the joints of the lower extremities and spine, it is less traumatic. Walking does not overload the cardiovascular system. When losing weight, walking should be fast - at least 120 steps per minute; at a slower pace, the process of losing weight is much slower. Walking with a variable pace is most effective: fast-slow-fast ..., as well as walking in terrain with variable terrain, which has descents and ascents.

2. Running

Running is an alternative to walking. Running, like walking, does not require special exercise equipment or a gym in general. However, along with this, it increases the load on the joints and the spine. In addition, unlike walking, it requires a special form, shoes and prepared terrain. In addition, jogging attracts undue attention from animals, especially dogs.

Swimming - can be combined with other types of load, as well as separately. Swimming strengthens the back muscle corset, corrects posture, is good for the spine, it creates a load not only on the legs, but also on the shoulder girdle. Swimming is the most harmonious type of physical activity, however, it is a conditioned aerobic exercise.

4. Active games

Active games - football, basketball, volleyball and so on.

5. Bicycle, rollers

Cycling, rollerblades - make workout more fun, but they burn far fewer calories than walking.

6. Power load

Power load is also needed in alternation with aerobic exercise. Since fatty acids are "burned" in a single place - the mitochondria of muscle cells - maintaining muscle mass becomes a priority in the process of losing weight.

Aerobic workout guidelines for weight loss

When starting to exercise, increase the load gradually so that the body can adapt to physical activity.

Train at least 3 times a week. The more often you exercise, the more results you will achieve. Train optimally every day.

The best time for aerobic exercise is in the morning. In the morning, metabolism is accelerated under the influence of activating hormones - catecholamines and glucocorticoids. Scientists have shown that aerobic workout of the same duration and intensity in the morning will require 20% more energy expenditure than in the evening. Thus, in the morning you will burn 20% more fat than in the evening.

The minimum duration of aerobic workout is 30 minutes, the optimal duration is 1 hour. The longer you exercise, the more fat is burned.

Do not eat anything 2 hours before aerobic exercise and 2 hours after exercise. If you eat before training, you will burn the energy of the food, while fat will not be included in the expenditure. After training, there is a large amount of free fats in the blood, if you do not eat, then these fats will be destroyed during metabolic processes into water and energy, if you eat, then all free fats will return to adipose tissue.

Intensity plays an important role in the effectiveness of aerobic training. The intensity of aerobic training correlates with the heart rate, so the intensity level of the training can be clearly determined from the heart rate. It has been proven that for weight loss, the heart rate should not be lower than 120 beats per minute. Remember that a heart rate above 140 beats per minute is acceptable only after 3 weeks of training, which is required for the adaptation of the cardiovascular system.

For best results, follow the special regimen. Start your workout at a slow pace to prepare your body for stress. Then continue with the waveform intensity: decrease and increase the intensity every 10 minutes. Finish your workout at a slower pace.

For weight loss, only aerobic training should be performed, since strength training burns 2 times less calories.



Common mistakes when performing physical activity and training

1. Neglecting the choice of sportswear and shoes

Sportswear is not an old synthetic jersey, which is not a pity, and certainly not the shorts that were worn last year. Workout suits, like footwear, must be purchased from a specialty store that matches your size, season, and workout environment (at home, outdoors, at the gym, etc.). In addition, they should be light and not impede movement. Experts advise against buying sportswear made of cotton: it quickly absorbs sweat, sticks to the body and prevents the skin from breathing. It is better if your suit is made of a material that combines cotton, lycra, polyester, elastane, nylon. Such sportswear does not stretch, keeps its shape well and is pleasant for the body.

2. Performing physical activities barefoot

Better to overcome laziness and take the right shoes with you to the gym. Exercising barefoot, wearing socks or even flat-soled sneakers will increase stress on the spine and negatively affect its health. Such barefoot activities will bring the greatest harm to those who suffer from vascular diseases. In the absence of proper shoes, the vessels will experience a double load, which will negatively affect the course of the disease.

3. Use of antiperspirant

During sports activities, a person sweats a lot - thus the body naturally gets rid of toxins. Using an antiperspirant interferes with this process, which can adversely affect your health.

4. Refusal of water

Drinking during exercise is a must. During active exercise, the body loses a lot of fluid, the supply of which needs to be replenished periodically so that dehydration does not occur. Even if there is no strong thirst, you should allow yourself 2-3 sips of plain still water at short intervals.

5. Running on asphalt paths

Hard asphalt does not absorb the shock that occurs when the runner's foot is pushed off the ground, which greatly increases the shock load on the feet. And this already threatens with serious problems with the ankle, knee, hip joints and even the lower back. Therefore, if it is not possible to practice at the stadium, where there is a special coating on the treadmills, it is better to transfer the lesson to the park, where there are flat (without bumps and holes) earthen paths.

6. Running along highways

During a running workout, breathing intensifies and metabolism accelerates. If a runner breathes in clean air, then his body is cleansed, saturated with oxygen, and gas-polluted air, on the contrary, clogs the body, which works on the principle of a "vacuum cleaner" while running.

7. Running in the morning

Unlike the previous paragraphs, this one is, rather, not a prohibition, but something that is not recommended. “In accordance with human biorhythms, running is most useful between 8 pm and 10 pm, about an hour after the last meal. After jogging, you can refresh yourself only after 40 minutes, ”advises the international master of sports in artistic gymnastics Dmitry Lvov.

8. Training in a state of fatigue

If a person does not get enough sleep or is tired, physical activity will not give positive results. All that can be obtained in this case is the release of stress hormones into the blood.

9. Talking, watching TV, thinking about extraneous things and being in a bad mood

All this distracts the main organ of control - the brain - from training. He ceases to closely monitor the work of the muscles, and they begin to "tinker". The effect of such training will be minimal. Fitness instructors advise during classes to clearly monitor their actions and sensations, "to enter into psychological contact with your body." Each trainer or instructor can supplement this basic stop-list with a dozen of their own laws and prohibitions. But the main golden rule is only one: sport should be beneficial and in a good mood.



❀ If you want to effectively lose weight and feel good physically, then you need to be in the fresh air as much as possible, doing breathing exercises and gymnastic exercises, taking walks and running long distances at a slow pace, skiing in winter and taking long walks in summer on a bike.

The energy system of the human body requires fresh air, which makes it possible to obtain energy from the chemical substances of food, without which no life process is possible. Air also allows you to cleanse the body of harmful waste products.

Breathing is life. Our life in the physical body begins with the first independent breath, and ends with the last. Our health and life depend on our breathing, which is the most important function of the body. There is no air for the body for five minutes for some reason - and there is no person.

We can think of air as food. Such a product is more useful if it is saturated with air ions and prana. Trees, ponds and sun give us quality air. When a child is forced to eat, but he does not want, they often say: "Why are you eating air?" And they find themselves not far from the truth, without knowing it. When a child walks a lot in nature and constantly moves, he consumes air when breathing in prana. Then the appetite really disappears for a while, remember your childhood. Adults eat out of habit. One of the deliberate mistakes of adults is to go for a walk in nature and take piles of food for a picnic with you. Walking for children and adults should be without food. It is only necessary to breathe fresh air and, if possible, bask in the sun. You can only take a flask of water and, in extreme cases, a crust of black bread, if you walk for almost the whole day, like the writer Prishvin in the story "Lisichkin's Bread". You can, of course, take a couple of apples or something else instead. The main thing is that there should be very little food. You must feed on air.

We take oxygen from the air, which washes every cell of our body with blood, carrying the energy of life. In the process of breathing, oxygen also helps to cleanse our body, since it helps to remove carbon dioxide from the body, which carries the toxins of our life.

If a person is not enough in the fresh air, then his body self-poisoning occurs, especially if he breathes incorrectly. Homebody is a bad habit that directly damages your health. Bad breath is a bad mood, lethargy, lifelessness, a broken head, poor nutrition, bad blood, a feeling of chilliness.

Those who breathe well have good health and good mood. All the household chores still cannot be redone, and you cannot rest in front of the TV. It is necessary to plant greenery in your yard and make at least part of it an accessible corner of nature for relaxation. Spending part of your free time in your own yard - until recently it was the norm in every home. From children to young mothers, from middle-aged people to pensioners - everyone has been in their yard and equipped it for recreation.

It is necessary to eliminate oxygen starvation that occurs during shallow breathing of a person or during normal breathing if he does not receive enough fresh air. This situation can gradually lead to many diseases.

Yogis, the healthiest people, practice deep slow breathing, which is very beneficial for the body. By the way, they conduct sessions of breathing exercises in clean natural corners, among the trees, on the banks of the river, where the air is amazingly lively, during the hours when the content of prana in it is maximal. Driving this air through their body with special exercises, they charge vital energy centers - chakras with prana, dramatically increasing the body's energy and improving the state of the aura. The psycho-emotional state improves. The head becomes clear and the body young. Correct breathing sets up the control processes in the body.

Sports exercise also develops deep breathing. It is useful to walk on hilly terrain, river and lake shores. In the city for sports activities it is necessary to choose the most green areas of microdistricts, parks, and not to run along highways.

Good as an extra load walk up the stairs of a multi-storey building, especially if the windows on the platforms are open.

The elevator, if used constantly, takes away your health. Ignore it. First, always walk down, then up, maybe at first partially, on 3-4 floors. You will feel very differently. Walking the stairs develops breathing well, trains muscles, coordinates movement and breathing.

At work, it would be good to carve out 30-40 minutes from an hour of lunch break to leave the room - take a walk and breathe in the nearest park or park.

Outdoor sports exercise improves breathing efficiency and energy storage. On average, 20 minutes of exercise and running is equivalent to 1 hour of walking at a normal pace.

The modern "civilized" person breathes too often, doing about 20 breathing cycles per minute. Such breathing is considered by doctors to be normal for practically healthy people. G. Shatalova drew attention to this feature of modern man and concluded: in fact, rapid breathing means that such people are in a state of pre-illness, which at any moment will turn into an obvious illness. The higher the respiratory rate, the closer the disease. It is for the disease that frequent shallow breathing is characteristic. The wrong rhythm of breathing interferes with the rhythms of other processes in the body and disrupts its connection with natural rhythms. By the way, centenarians rarely breathe, but deeply. It follows from this that if you breathe more slowly, but deeper, you can extend your life.

Our body is constantly experiencing oxygen starvation. It is imperative to ventilate your apartment by opening the windows wide open to the natural air during those hours when the engines of cars are not heated under them. You need to sleep with open windows, otherwise in the room, especially if it is a small room, the air waste of your life accumulates, and the process of poisoning is aggravated. Attempts to make fresh air in an apartment or in a production room using air conditioners do not give a good result, since such household appliances destroy the structure of the air, making it artificial - dead, like a waterworks that provides purified, at first approximation, drinking water, but not living water.

Clean air must be obtained under natural conditions. And the task of man is to drastically reduce the damage to the air caused by transport and industry, and to make forest plantations in rural areas and significant greening in cities.

❀ Oxygen in the air helps burn fat efficiently, so physical work and outdoor sports are essential in the fight to maintain a healthy weight.

Inhaling air, a person not only provides the chemical and energy processes of oxidation of organic food with oxygen, but also maintains an amazing and delicate connection with space through the Earth's atmosphere, which is extremely sensitive to its rhythms. Inhaling streams of life-giving air, a person receives subtle cosmic energy - prana - and positive information. The most detailed breathing exercises have been worked out in the Yoga system, the simplest breathing exercises of which must be used.

COMPLETE RHYTHMIC BREATHING is performed as follows:

Take a maximum breath in the sequence shown below.

1.The belly is protruding.

2. The diaphragmatic region protrudes.

3. The ribs are widened.

4. The supraclavicular areas expand.

5. Holding your breath.

Then a full exhalation is performed in reverse order.

1. The abdomen is retracted.

2. The diaphragmatic area is tightened.

3. The ribs are compressed.

4. The supraclavicular areas are pulled together.

5. Holding your breath. Breathing is divided into phases:

inhale - hold - exhale - hold, which alternate rhythmically in one of the following ratios:

4-2-4 -2, 3-3-3-3, 4-4-4-4, 6-3-6-3.

Breathing exercises must be performed outdoors in the early morning hours, when the air is as clean as possible, and it is enough to take three to five minutes for breathing exercises, taking into account pauses.

You can breathe by concentrating your gaze on the horizon line or on the tops of trees, on the distant coastline. At the same time, try to feel how vital energy - prana - enters your body with an inhalation.

You can do only the simplest breathing exercises on your own; mastering complex complexes must be carried out under the guidance of an instructor.

Frolov's breathing simulator is an attempt to teach people to breathe correctly using a simple device. Exercises with the Frolov simulator can bring real benefits and really contribute to the cure of many diseases, since breathing is a vital function of the body and human health largely depends on its quality, Correct rhythmic breathing leads to the restoration of normal vital processes in the body.

If a person takes care of himself too much, underloads physical and mental work, then he gets the opposite effect - diseases come. Constant physical underload is called hypodynamia and affects the body in the most destructive way.

If you do not want your body to fall apart one day, then you need to load it every day to maintain a certain tone. The best means of harmonious exercise are gymnastics and running. They will be of great benefit to you in normalizing your weight, only their intensity should be much higher than just for toning the body.

❀ Running is the most perfect, most rewarding, and most accessible form of physical activity.

It is only at first that it seems to you that running is unavailable, very hard, requires strong-willed and physical efforts, and then you run away so that you yourself do not want to miss another training run once again. Those who have completely neglected their physical condition should start by walking. And then move on to the lightest jogging.

So what does running do?

Running puts stress on the heart, training it in such a way that you bypass various heart and vascular diseases. Blood pressure is normalized. The weight will decrease. Muscles and ligaments will be strengthened. The joints will become mobile. The lungs will be strengthened, all the airways will be cleared. The correct metabolism will be improved. Immunity will increase. The internal organs, including the digestive organs, will get their work done. Eyesight will improve. The nervous system will be strengthened. The work of the endocrine system will improve. Better posture will appear.

Running will bring you joy in life, because life is movement. Running will postpone your old age and prolong your life.

Running is combined with deep breathing and saturates the body with vital energy - prana, and accelerated blood circulation, hormone production and accelerated circulation of nerve impulses help to organize the correct circulation of prana, restore the functioning of the prana channels and thereby strengthen not only the physical body, but also the invisible body - the aura ... While running, there is an excellent coordinated work of all body systems. With the implementation of such coordination, the control system of the body - the nervous one - is adjusted, which makes it possible to restore the lost positions in control. The rhythm of running sets the rhythm of breathing, heartbeats, contractions of the leg muscles - and all this must be coordinated by controlling nerve impulses. The reserves of the body are included. The work of the liver and spleen is activated. The blood actively moves through the vessels. The nutrition of all organs is improved, including the brain.

The rhythmic kicks that occur are low-frequency rhythmic vibrations that are transmitted to all internal organs and stimulate their work. The spine and joints of the legs also experience beating, which strengthens them. During the run, the correct rhythmic breathing is automatically established, and you can arbitrarily change the ratio "inhale - pause - exhale - pause", carrying out full rhythmic breathing.

A person who runs for 20-30 minutes daily can double the volume of the main arteries in a year and strengthen the heart so that he will not be afraid of a heart attack and other heart diseases, as well as hypertension and other vascular diseases.

If you want your body to work like a clock - run, run, run ...

On weekdays, to tone up, you need to run from two to four kilometers at an easy, pleasant pace. On weekends, there is more free time, and it is also necessary to allocate more time for running and, accordingly, to run long distances, and preferably in a forest park. You should not overload the body with too long distances or too high a pace. Running should be fun.

The full range of gymnastic exercises is best done after running, having performed several warm-up exercises before it.

Running is a natural dynamic gymnastics of the body. Everything that has been said about the benefits of running can be attributed to gymnastics, if the set of exercises is wide enough and the pace of the exercises is high enough.

The minimum duration of morning exercises is 5 minutes. The maximum duration depends on your daily routine. But you can't do without charging.

Practically healthy people in their 40s can exercise at a rate at which the heart rate rises to 150 beats per minute. For 50-year-olds, the heart rate should not exceed 140 beats per minute, and for 60-year-olds - 120.

❀ Combination of running and gymnastics- an ideal means of maintaining the body in a healthy and efficient state, as well as to maintain a normal weight. Exercising and running are effective tools for reducing your weight.

If you have too much weight, then first you need to lose some weight, using an individual diet with separate meals, walking in the fresh air and breathing exercises. As you lose weight, supplement your activity with feasible gymnastics and walking. You should start running only when you feel sufficient lightness in your body. The closer your weight is to normal, the faster you can increase your physical activity.

It is necessary to be able to compose for yourself various gymnastic complexes, both dynamic and static, which are best performed separately at different times. In addition to morning exercises, it is necessary to perform a daytime complex after a working day. It is advisable to arrange gymnastic warm-ups throughout the day, for which it is convenient to use separate static exercises.

When you have chosen gymnastics to reduce your weight, it must be remembered that it is advisable to exercise physical exercises outdoors, outdoors or on a balcony or with an open window.

Exercises should be varied, aimed at working out all muscles and joints. Every w day, it is advisable to use a different set of exercises, alternating every day and repeating the complex after a certain number of days.

Dynamic no-load exercises should be combined with strength exercises that are performed with weights. You can also use a variety of exercise machines.

You should start gymnastics with a warm-up, and then perform exercises with greater intensity for at least twenty minutes.

Each individual exercise is performed for 1-2 minutes, and the whole complex is repeated twice. Then for a particular complex for a given day, you must select 5-10 different exercises.

❀ If your weight is slightly over normal or normal, then exercise should provide you with vitality and some excess fat burning.

If you need to lose weight significantly, then the intensity of the exercise should work with an increase in your normal heart rate by three quarters.

You should not immediately try to go out to such loads, you will not withstand them and generally give up physical education. Increase the intensity of your exercise gradually. At the end of your workout, gradually reduce your pace.

Then you need to plan two workouts of twenty minutes a day. On weekends, the training time increases gradually. After a while, on weekdays, you double at least one workout in time, and on weekends you bring one workout to an hour, and the second to thirty to forty minutes.

In your workouts, you will have to measure your heart rate. How to measure your heart rate correctly?

A stopwatch is required to measure your heart rate. It's good when there is a sports stopwatch at home, but often instead of a stopwatch, a mechanical or electronic-electromechanical (quartz) watch with a second hand or a digital electronic watch that has a stopwatch mode is used.

❀ It is convenient to feel the arterial pulse on the wrist, at the base of the thumb.

The first time you try to feel for a pulse, first select the pad on your wrist, then mentally determine how you will put your fingers to feel the pulse. It is most convenient to feel the pulse with four fingers, while the fifth finger should be used as a support.

❀ Place your fingers on your wrist on the selected area and press your fingers on your wrist so that you feel the beating of the radial artery pulse wave.

Count your heart rate for 1 minute using your wristwatch in stopwatch mode.

Currently, digital blood pressure monitors with an attachment for measuring heart rate, which are attached to the wrist, are being sold, allowing you to measure these parameters directly during sports.

When you are engaged in any particular sport, then you need to start with the following loads: walking - 30 minutes, running - 20 minutes (most of the time - at a slow pace, but part of the time - with acceleration), gymnastic exercises - 20 minutes, swimming - 30 minutes, cycling (at an average pace) - 30 minutes.

❀ The more your weight, the longer you have to fight it, the harder and longer your workouts will be.

Increased physical activity must be accompanied by proper nutrition according to the diet selected for you. Then you will notice that your weight begins to decrease slowly at first, and then more intensely.

❀ By adjusting your diet and exercise, you can manage your weight loss.

Just do not rush and lose your pounds too quickly, which is unhealthy. The body must have time to adapt to its new weight, this requires time and a slight decrease in weight.

Why does exercise in the fresh air allow a person to normalize their weight and burn excess fat?

Intense outdoor exercise forces the heart to pump more blood, the lungs pump oxygen into the blood, which brings it to every cell in the body. Muscles consume a lot of energy, and fat cells begin to release their reserves to provide additional energy for muscle work. Not only that, exercise helps the body produce enzymes that break down fat and convert it into energy. Exercise in the fresh air allows you to develop muscles and burn excess fat, strengthen the heart and blood vessels, improve blood circulation throughout the body, normalize blood pressure, lower cholesterol levels, relieve pain in various parts of the body, strengthen the skeletal system, remove toxins from the body with sweat, improve bowel function, eliminate constipation and better remove toxins from the body, strengthen the nervous system and psyche, relieve stress, fight depression, improve mood.