Fitness – it is a whole complex of specially developed exercises and nutrition rules, which are aimed at improving the appearance and characters. Fitness classes reward vigor, good health, beauty and good physical form. With their help, you can effectively reduce your weight, improve muscles, in order to beautiful figure, but also to strengthen health. The huge popularity enjoyed by group exercise and fitness-tours.
To date, developed a variety of programs for exercises that are aimed at solving a number of tasks. They solve problems, on weight loss, which is in the shape of some of the adjustments, increase muscle mass, as well as strengthening the same muscles and joints.
It should be noted that fitness for weight loss traditionally brings together totally different kinds of the load – between them exercises for strength and stretching, aerobics and cardio. The assembly of the complex of special exercises for fitness happening so that all muscle groups were fully involved.
Why it is so important to a fitness program
Many people are asking a fairly logical question: how using fitness it is possible to achieve rapid reduction in weight and increase the tone of muscles? To do this it needs: eat right, perform cardio to burn cells fat, as well as exercises to strength to create a strong and relief muscles.
All of the above without exception taken into account the development of educational programs for fitness, so they usually include several parts. In the first place in any program are cardio. Are presented on the bike (as an exercise bike), running, jumping, swimming in the pool or dance elements. Along with the warm-up this part of the program takes in the order of 15-20 minutes. Then you can proceed directly to the implementation of the special exercises. The best option will be the exercise each and every day individual groups of muscles.
Example:
- Monday – exercise for the abdomen and hips and also back;
- Wednesday – glutes, hips and legs;
- Friday – back, a humeral belt and hands.
In this way it will be possible well-crafted all of the required muscles, and have enough time to recover for the next lesson.
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Improvement of the characters by using the fitness happens, of course, not in one day. The first clear result of his efforts to appear approximately in a month. You can partially get rid of the fat layer – the character to catch up and become shapely. But the weight of the body, until it falls – because the weight "melts" fat to replace weight maxed out in the volume of the muscles. But already after a few months we can expect, how to get rid of 5-6 pounds.
The basic rules
If you firmly decided to fight overweight and improve its appearance, should first of all wonder how to properly engage in fitness. There are a few rules, the execution of which will directly depend the result.
- The regularity of exercise. If your goal – to lose weight, laziness, should become your enemy. Only if it is to perform the exercises regularly, you can get the expected result. If you prefer to separate home exercises, then it is appropriate to deal with the music – so it will be more fun and more energy.
- The complexity of the. You cannot concentrate on any one group of muscles (even if this is your most problematic zone) or to practice a cardio-load. It is very important to study the whole body in the complex.
- Healthy eating. Is it in the rejection of sweets (in large volumes), from the fatty, harmful to health, food and semi-finished products, restrict alcoholic beverages and a complete negation of such dark habits, such as smoking. Diet is need to make rational and balanced. Enrich his fruit, dried fruit, vegetables, cereals, nuts, dairy, fish and meat. Overeating is strictly prohibited.
- Fitness should become a way of life. You cannot refer to fitness as the 2-month diet. If you have decided in his favor, thus you become a supporter of an active and healthy lifestyle, proper nutrition, sports, as well as beauty and health, that leaves you.
The benefits of fitness for health and weight loss
That fitness is very useful for the figure, to understand, probably all. Therefore, take a closer look at it, what is equally important, and for better health. In general, people do not particularly think about, until you have no obvious evidence of its necessity. For example, the sedentary lifestyle inevitably provokes pain in the back or regularly duplicate headaches.
If you are trying to maintain your health, you need to very be mindful of the signals your body, and take preventive measures. The sooner you do, the better will be your body. And fitness is in this case – the best helper, because:
- Training the back muscles, will provide a good support to the spine, and this means that you will forget about the pain and in addition correct posture.
- Physical exercise improves blood circulation, thanks to which the body gets much more oxygen. And this, in turn, a beneficial effect on the work of individual organs and improves overall health.
- Specially designed exercises to the joints greater mobility and makes the blood flow active. Consequently, it will be pain in the legs and crunching in the joints.
Well and, of course, the most important thing – it is necessary to always listen to your body and, of course, tips of experienced fitness trainers and qualified doctors.
Whom it is contraindicated fitness
Categorical contraindications to this type of physical exertion, unfortunately, are present. It pleases, that is very many. So, fitness prohibited practice when:
- borderline mental states, psychological disorders and epilepsy;
- lesions of the heart muscle of organic nature, moved by a heart attack;
- oncology;
- complex injuries of the spine;
- craniocerebral injuries, which were transferred recently.
In these cases, your doctor may allow only for physical therapy sessions, and individually. Temporarily unable to participate during the exacerbation of any chronic disease in ACUTE and even, as strange as it may sound, when the lack of sleep.
In addition, there is a list of diseases in which the fitness is not completely banned. Adjustments in training to perform need to:
- When of varicose veins. No sit-ups, attacks, jumps. Static stress is out of the question. The pace of the achievements of the exercise should be moderate. Do can be lying down or sitting.
- In diseases of the joints. Do not let the bouncing, electrical and static load with a large weight.
- In hypertension. Better to give preference to in a calm pace, yoga and pilates.
- In the period of pregnancy. It is necessary to attend certain lessons of the course "Fitness for moms". Only with the consent of the gynecologist with the 12th on the 38-th week.
Results
Who wants to lead in the form of using the fitness, you need to arm yourself with perseverance, diligence and patience. After all, the result will appear in a few days. But, as they say, everything, what you get is all yours. Reset the weight back already back, and the muscles for a long time will delight you with its tone.
Many experienced people, who had time to try in a heavy battle with being overweight all sorts of diets, still have chosen fitness. And for good reason. I mean, it's one of the most effective ways. Reviews about it in its most positive and suggests that if charge is carried out correctly, then the extra pounds gone, without a trace, and in return you get a beautiful and slim body.