Here we are cold. And summer, with its warm, gentle sunshine, fun trip, hotels, swimming pools left behind. Unfortunately, recreational activities, often to go to nature, swim in the rivers or the sea — entertainment in season. Sit on the flats, don’t move, the street ran a dozen meters to the car or bus, well, a maximum, on what we need for the morning exercises…
But this is too little for the human body! At work, often sitting at home, too — dining table, TV, computer… physical Inactivity is slowly but surely leads to a state of disrepair our cardio-vascular system, respiratory system, weakens the ligaments, deprives endurance. And after a rather difficult person to engage in vigorous activity, it simply does not have enough strength, not enough breathing, whining muscles, sick back …
What is the way for an untrained person? How, without breaking itself and imposing its will, yet to take care of your health, strengthening your body?
Even experienced runners should remember that a too heavy load not heals, but on the contrary, destroy the body.
I repeat: even if you feel good, you should consult with your doctor before you run!
Medical monitoring is especially necessary for those who have serious cardiac abnormalities. People with moderate to high coronary risk can start
and without such control under condition of strict observance of gradualism in building loads.
To begin with, determine your optimal heart rate — a heart rate (HR), which yields optimal health benefits. How to calculate this value?
Determine your maximum heart rate, which is $ 205 minus half your age (women from 220 take away your full age). For example, in 50 years the maximum heart rate for men will be 205 — 25 = 180, women: 220 — 50 = 170 BPM is the Optimal heart rate is 80 percent of these indicators. For example, Continue reading
We used to think that the fitness club will need to choose between training on simulators and group programs. This misconception. Modern sporting venues increasingly offer their customers a group workout at the gym. So, until recently, were very popular Spinning classes on stationary bikes. Now replaced by Trekking.
Trekking (from the English “trek” – trip) – aerobic class that starts on
treadmills. Why do you need such a program, you ask. After all, to perform some simple movements in this simulator it is possible to independently. Indeed, it is possible. But it will not be so exciting, and most importantly, not so effective.
The fact that trekking workout is interval, that is, implies a permanent change in the intensity. The instructor alternates intervals of loading on strength and endurance. It can be like running uphill with a maximum speed and a leisurely walk.
Recent studies have proven that interval the load much better Continue reading