Soft Action: What is “lazy” fitness and why does your body need it?

Class Rules

Although strength training can be called one of the safest types of training, no one has canceled the precautions. Consult your doctor before starting

Everything is fine? Then you can safely begin.

Basic rules of the training:

Correctly distribute the ratio of cardio and strength training. If your goal is to get rid of extra pounds, then it is better to give preference to the 70/30 scheme at the initial stage. Where 70 is the percentage of aerobic exercise, and 30 is strength. Next, the ratio will need to be shifted, creating variability, that is, not allowing the body to get used to it. As soon as you feel that the exercise is easy, immediately complicate it. Our body is able to adapt to almost any conditions offered to it. Challenge yourself and you will be surprised at how resilient, flexible and dexterous your body has become. Choose a set of strength exercises so as to use the maximum number of muscles. Remember that it is better to divide strength exercises into more sets with fewer repetitions, but do them well and fairly.

Don't overdo the scales. Many people mistakenly believe that the more they take on themselves, the faster they will reach their goal. Unfortunately, it is not. Weight should constantly increase, but gain should be minimal. If we are talking about exercise equipment, then it’s worth adding 5 every 10-20 days (depending on the frequency of training). For free weights, the increase may be an additional 500 grams, if we are talking about women's dumbbells. Overexertion and injury will not bring you any closer to your dream. Be reasonable.

Remember to breathe. Many of us remember how the good old Soviet exercise ended: hands up - inhale, hands down - exhale

It is important to restore your breathing after exercise, but even more important is to control it throughout the entire exercise. Breathing takes an active part in all processes in the body

It regulates temperature, pressure, and helps to stretch properly. Control your breathing until it becomes automatically correct, that is, inhale for relaxation, exhale for effort. Remember the importance of recovery. More doesn't always mean better. You should not exercise several times a day. This will not bring the desired slimness, but will make the body sense danger and begin to accumulate fat (what if this is not training, but hard labor). Give your muscles 24 hours of rest and quality stretching.

How are classes going?

Any aerobic practice begins with a warm-up, ABT is no exception. The first exercises in the complexes warm up the muscles and ligaments, this is preparation for the upcoming loads. If it is assumed that the warm-up will be carried out before the start of the training, then running or an exercise bike will do.

The main part of the lesson is devoted to exercises for specific muscle groups. They are performed without pauses, one movement leads to another, so at the end of the training one feels severe muscle fatigue. Usually the first lessons are difficult, but that is why the system is so effective.

The muscle groups in the lower body are very strong and resilient; it takes long periods of exercise to get them to work.

Stretching completes the workout; this is a mandatory element of every program. After completing the final part, the muscles relax, which helps reduce pain the next day. Stretching exercises are performed at a measured pace so that breathing is restored after vigorous work in the main part. Also, to reduce delayed muscle pain, you can go to the sauna or take a warm bath after training.

https://youtu.be/Zz5S6M3GW6E

Training program

A standard program includes three to five workouts per week. Every three to five sessions, it is possible to increase the load: this can be either adding weight or increasing the number of repetitions.

Approximate program for 5 days:

First day:

1. Cardio warm-up (10 minutes);
2. Adding a strength element (1 circle): 5 pull-ups, 12 push-ups (you can start from your knees), 12 deep squats with your own weight. Perform in a circle for 10-12 minutes, with breaks between rounds of 30 seconds to 1 minute.

Second day:

1. Cardio workout (15 minutes);
2. Strength element (1 circle): 15 lunges with a barbell (weight is individual), 15 push-ups, 10 lunges with a barbell, 10 push-ups, 7 lunges, 7 push-ups. Do 5 laps with 60 seconds between laps.

The third day:

1. Warm up the joints (5-7 minutes);
2. Circle 1: running (in the gym, on the street, on the track) – 60 seconds. 5 laps with 60 seconds rest.
3. Circuit 2: Bench press 10 times, weighted lunges 7 times, lunge jump 5 times. 5 laps at 60 second intervals.
4. Stretching.

Day four: Rest.

Fifth day:

1. Warm up the joints.
2. Deadlift – 5 approaches with a decrease in the number of repetitions from 10 to 5 times;
3. Deep lunge jump - 3 sets on each leg, 15-10-2 reps.
4. Stretching.

Equipment for Super Sculpt

The main equipment is various types of weights. During the training process, special strength equipment is used:

• Dumbbells weighing up to 5 kg. The best option is with a rubber weight. Such a projectile reduces the risk of injury during intense training.
• Body bars are weighted sticks weighing up to 5 kg, they are used instead of a barbell. Structurally, it is a hollow metal pipe coated with plastic. Body bars can be loaded with additional “pancakes”.
• Expanders.
• A special barbell for pumping (methods of pumping up muscles with a large number of approaches, but with low weight). This choice is explained by the high intensity of the classes.

You may also need a mat and a step platform.

Advantages

This type of training has several main advantages over other types of activity:

1. The natural level of stress inherent in nature for the human body allows you to strengthen not only the muscular system, but also the skeletal system. This will help avoid sprains and bone injuries.
2. Uniform distribution of the load affects the condition of the ligamentous apparatus. Thanks to this, the productivity of the workout increases and the process of burning subcutaneous fat accelerates.
3. Variability and gradual increase in the configuration of exercises eliminates excessive tension in the muscles, joints and spine. This makes functional training an ideal sport for those who want to maintain health and beauty for many years without additional investment.

Recommendations for Implementing a Functional Fitness Program

To achieve maximum effect and tangible results when performing a set of exercises, you must adhere to simple rules:

• Monitor your breathing carefully. You need to breathe deeply and evenly, inhaling through your nose and exhaling through your mouth, without holding or skipping the respiratory cycle.
• It is advisable that the exercise balls be medical (weighted). For beginners, it is better to use a ball weighing 1 kg.
• When using arm weights, ensure that your elbows are always slightly bent. This will protect the upper limbs from injury.
• We should not forget about increasing the load on the muscles and complicating the program as the muscles become accustomed.

SpO2 normal for adults and adolescents

SpO2 norms for a healthy person are ~95-99%. If the result is below 90%, consultation with a specialist is required. In addition, the following saturation values ​​are common:

• 90%-100% – normal range;
• 86% – 90% – moderate hypoxia;
• below 85% is a severe period of illness.

For normal functioning of the body during training, the level of oxygen in the blood must be at least 92%. To track this data, the bracelet is indispensable. It is necessary for regular exercise and training, as well as for those who monitor their health.

Functional training for beginners

The famous American physiologist D. Matthews advises starting with five basic physical exercises for beginner girls. These exercises are perfect both for the gym and for doing at home.

1. Pulls. To perform this exercise you will need an elastic resistance band. Sit on the floor, bend your knees slightly and place your feet shoulder-width apart. Wrap the tape around your feet, take its ends in your hands, turning them towards you with your palms. Pull the band until your arms reach your body above your waist. Press your elbows to your body. After this, inhale and slowly straighten your elbows, returning to their original position. This must be done within one minute.
2. Lifts and squats. Place your feet shoulder-width apart, stand straight, keep your arms along your body. Tighten your abs, inhale and gradually transfer your body weight to your heels, slightly tilting your hips back. Sit down slowly, bending your knees. As you exhale, gradually straighten your legs and rise up. The exercise is done for 0.5 minutes.
3. Push ups. With this physical exercise you can strengthen the muscles of the core, chest, shoulders, and triceps. Keep your body parallel to the floor, and place your index fingers and thumbs in a triangle under your chest. Keep your legs straight with your toes on the floor. Tighten your abs, slowly bend your elbows so that they stick out slightly until you completely lower yourself down. Keep your back straight, without letting your hips and lower back sag. After this, lift your arms up until they are fully straightened. If you have difficulty performing this exercise, try doing it with your knees on the floor. Do push-ups for 0.5 minutes, gradually increasing the time to one minute.

Moving or climbing to the top step. With this physical exercise you can perfectly pump up your buttocks and thighs. Place your right foot on a step or stable cube. Pause briefly, then push off the floor with your left foot, rising above the obstacle. After this, lower yourself by taking a step back with your right foot. When descending, tilt your body slightly forward. Do the same with the other leg. For each side, do 30 minutes, eventually increasing to a minute. Spins with a ball. This will help strengthen your muscles. Kneel down, moving your bent left leg forward, placing your foot on the floor. Press your right knee to the floor. Tightening your hips, chest, and abs, lift the ball above you with your hands, keeping your head straight. Then move the ball sideways and down towards your right hip. After this, take a short break and return to your previous position.

In the future, do the same thing, putting your right leg forward. For each side, do 0.5 minutes.

Anyone can do this training at home, even those who have never played sports before. Having mastered the program for beginners, you can move on to a more serious program. These exercises can also be performed both in the gym and at home.

Features of the training

Availability. The principles of such training are based on performing ordinary movements familiar to the human body. During exercise, power loads are most often carried out through the use of your own weight, rather than additional elements of the load.

Variability. The variety of elementary movements is limitless. Therefore, each lesson may include new variations of exercises and their combinations. This helps to engage different muscle groups, increasing their tone.

Versatility. The training is available to everyone, regardless of age, gender and physical fitness. The fitness complex does not require special preparation, which is why it is popular and in demand. This type of activity is available not only in the gym, but also at home.

What is fitness?

Fitness appeared in the USA as an alternative to bodybuilding. It is a combination of physical activity with a healthy lifestyle and proper nutrition. With a properly selected fitness training program, not only your figure improves, but also your well-being, as well as your psychological state. This is confirmed by the results of scientific research, so we can safely say that everyone can and should do fitness, taking into account individual characteristics. After all, you can achieve amazing results, both in terms of figure and health.

Before you start training, it is important to decide on your goals. For example, you want to lose a few extra pounds or tighten your abdominal muscles, you need to improve your posture or pump up your arms. In order to get results as quickly and efficiently as possible, it is necessary to give the body different loads. The fitness program should combine aerobic, strength training and stretching exercises.

Training programs for beginners

If you have never played sports before and do not have good physical fitness, then it is better to start with light loads. For beginners, there are two ways: first, add some feasible exercises from the program to your standard training regimen, or, together with a professional trainer, create an individual scheme of targeted training sessions. But you shouldn’t do all the exercises, including those that are difficult for you.

Those who move little and lead a sedentary lifestyle must first learn how to use all kinds of weights. Thanks to this, you will be able to accumulate enough strength for productive targeted training in the gym without the risk of causing muscle injury. In addition, these exercises will teach you how to do complex work, including using your own weight for better resistance. Beginners suffering from cardiovascular diseases or chronic back pain should first obtain the approval of a specialist for these activities.

How to measure SpO2 on a fitness bracelet?

If previously you had to purchase special devices that could monitor SpO2 readings, now it is enough to get a Band 5 fitness bracelet and monitor important vital signs through a program on your smartphone.

Measurement Instructions

The measurement instructions require that you fulfill a mandatory condition - do not move. That is, while the device is detecting your pulse, your hand should be stationary on the surface. If you do not comply with the requirements, the bracelet will not run a check, but will only ask the user to stop moving.

If you have any questions or complaints, please let us know

Ask a Question

• To manage the option, install the application on your phone - Huawei Health or Samsung Health.
• Find SpO2 in the list of available functions and click on the “Measure” button.

  

• The device will begin measuring your heart rate and oxygen saturation. You will see the result on the monitor.

Honor manufacturers remind you that the fitness bracelet is not a medical device and should not be used to diagnose your body. All results obtained may be used for reference only.

Can these indicators be trusted?

Experts say that you can trust the performance of smart watches. The process of measuring hemoglobin oxygen saturation is completely identical to the pulse oximeter used in medicine. Principle of operation:

1. The built-in sensor emits light that penetrates the tissue, then reflects and shines on the photodetector.
2. Some of the emitted light will be absorbed by the blood.
3. This amount will demonstrate the current level of oxygen saturation.

A smart bracelet works on the same principle. It includes the same sensor with a photodetector.

Smartphones can also measure SpO2; for example, Samsung developers have implemented this function in some flagships from the Galaxy S series.

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Functional training: what is it and why is it necessary?

Exercises with your own body weight are a tool for losing extra pounds, becoming stronger, faster, healthier. Functional training – what is it and how can you use it to develop athletic qualities?

We live in a world of functional movements and each of us is a physical organism. Training allows you to improve your physical capabilities and at the same time your appearance. In our country, the development of this direction was started by coaches A. Zhukov and A. Feoktistov. At first, training was used by professional figure skaters, speed skaters, sprinters, and discus throwers. Gradually, training and programs migrated to fitness rooms.

Functional training is those exercises that develop an array of functions and are performed in conjunction. The purpose of such fitness is to expand functions. Simply put, if you start from scratch, these will be simple push-ups. After strengthening this function, push-ups on the fingers follow, then with hands placed in front or behind. As a result, you can learn to do dozens of push-ups by developing the function.

What does SpO2 mean on fitness bracelets and why is it measured?

SpO2 is the level that determines the oxygen saturation of the blood. The main reasons why it is necessary to control this value:

1. At the time of the operation, when the person is under anesthesia.
2. While undergoing oxygen therapy.
3. During the recovery period after major surgery.
4. In order to control your own health. After all, deviation from the norm indicates the presence of problems.

Typically, users do not often resort to using this feature in their daily life. It is only necessary for self-diagnosis. Our cells need oxygen for energy, for the synthesis of protein and other necessary substances. Thanks to this we can live. If you find a low SpO2 reading, contact your doctor and get tested.

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Blitz tips

1. Monitor your diet and fluid balance. Saturate your body with protein and fiber. The first is necessary for the construction of new muscle tissue, the second is for effectively cleansing the body and accelerating metabolism.
2. Get at least seven hours of sleep. Exercise can be stressful for someone who is not used to it, so give them good rest.
3. Taking a vitamin complex when you start training will effectively strengthen your immune system.
4. Write down each increase in weight or increase in the number of approaches. This will help monitor progress and prevent us from feeling sorry for ourselves.

What is Functional

Functional (or functional training) is a relatively new and very promising type of fitness, which is based on an unusual approach to exercise. Its essence is to train those muscles that will be useful to us in real life. After all, our daily affairs and responsibilities sometimes require us to have extraordinary strength and dexterity. We carry heavy bags, go up and down stairs, catch up with a bus and jump over puddles, wash floors and carry small children in our arms. Functional training helps us develop a functional body - a body that can easily cope with a variety of loads and quickly adapt to changing conditions.

Who is Functional suitable for?

Functional training will benefit everyone who is at least minimally active in life. Functional will help you get rid of bad physiological habits (for example, stooping) and achieve balanced development of the left and right half of the body. It is prescribed for the treatment of the consequences of a sedentary lifestyle - scoliosis and osteochondrosis, as well as for the correction of mild vertebral displacements.

Functional training perfectly complements sports training. For example, figure skaters and speed skaters use functional training methods to improve coordination of movements, sprinters spend hours practicing their starting push, and alpine skiers practice a confident stance. In Functional classes, you won’t be able to quickly lose weight or build beautiful muscle definition, but you will learn to move confidently and have excellent control of your body in any life situation.

How the training goes

Functional training is very diverse in its content. Some exercises use only the resources of your body, while others actively use sports equipment: balls, rollers, weights, shock absorbers, traction machines and free weights.

Functional training:

• prepares the body for natural physical activity,
• harmoniously develops all the muscles of the body,
• develops correct motor skills,
• eliminates asymmetry of the body and movements,
• increases the body's performance,
• reduces the risk of sports and household injuries.

How does oxygen get into cells?

Our blood is 40% cells and 60% plasma (a light liquid containing water, salts and minerals). The bulk of cells in the blood are erythrocytes or red cells, their approximate number reaches 25 billion or 99% of all blood cells.

All red blood cells include many hemoglobin molecules, which bind to oxygen, carrying it throughout the body. That is, hemoglobin plays the role of a “taxi driver” in this cycle. Its task is to transport oxygen and enrich all tissues with it. As blood moves through the lungs, hemoglobin takes oxygen from there and transfers it to other areas, taking carbon dioxide from there and leaving it in the lungs for exhalation.

However, not all hemoglobin molecules perform their task conscientiously. Some may simply not take a new “passenger” and not carry oxygen, but simply ride along the entire route empty. SpO2 shows us the ratio of hemoglobin with oxygen to the total number of hemoglobin molecules in the blood.

CrossFit pros and cons

The main advantage of the CrossFit functional training system is not only the feeling of involvement in group activity, but also the comprehensive development of the body - both strength characteristics and indicators of reaction and general endurance (for example, the work of the cardiovascular system) improve. Beginning CrossFit athletes feel more athletic with every workout.

The main disadvantage of CrossFit is the increased risk of injury for beginners who do not want to study the technique of performing exercises in detail, but only strive to show the best results possible by performing exercises the fastest and with the heaviest weight. In addition, CrossFit is not suitable for gaining muscle mass, since, like any circuit training, it rather burns fat.

Exercises for CrossFit

Most CrossFit functional exercises are performed with either lightweight barbells or kettlebells, or on horizontal bars or gymnastic rings. In addition, every CrossFit gym should have speed bikes, rowing machines, or other machines. This is why it is extremely difficult to replicate a classic CrossFit workout at home.

The situation is simplified if the WOD workout is performed outdoors. In this case, it will consist of interval running (most often with a weight in the form of a “sandbag” - a bag of sand), strength exercises with body weight (push-ups, jumping jacks, etc.), as well as, if available, various exercises on horizontal bar This kind of training can be repeated independently.

Researchedit

In 2009, Spennewyn, K conducted a study published in the Journal of Strength and Conditioning Research comparing functional training and conventional strength training, the first study to compare the two strength training methods. The results of the study showed significant benefits of functional training: there was an increase in strength by 58% greater than that of the other group, an improvement in coordination by 196%, and a decrease in joint pain by 30%.

Functional training has proven itself well in the rehabilitation of patients who have suffered a stroke, which is confirmed by research.

Set of exercises

Functional training in general is a program of complex exercises where reaction and mechanics work at their maximum. High intensity training includes:

• cardio exercise;
• power elements;
• own body weight.

To understand what functional training is, let’s look at the example of exercises.

The training begins with a short warm-up: marching in place, turning into running with high legs and jumping. Hand movements are added to jumping.

The main part involves performing exercises using strength elements, such as dumbbells.

1. We place our feet shoulder-width apart and squat with dumbbells with our arms extended forward.
2. To the squats we add a step to the right and left side.
3. 2 steps to the right and left are added to the previous exercise with the same return to the starting position.
4. We add a movement with a leg swing and arms out to the sides to 2 steps.
5. The previous set of movements is complemented by 3 leg springs.

For moms

For women and mothers who once held a small child in their arms, a special program is suitable, where instead of the baby, a ball will take on the load. The fact is that when lifting weights, not only the arms and lower back function. The shoulders, abdominals, and legs become tense. You will need a medicine ball or ball that weighs several kilograms.

1. Get into the starting position - bend your legs slightly at the knees, hold the ball in front of you with outstretched arms.
2. Bend to one side and place the ball on the floor.
3. Then pick up the ball and lean to the other side.

Repeat the set of movements 10 times.

Express workout

For those who always don’t have enough time for fitness, an express complex has been developed for exercising at home or outdoors. Five functional exercises will allow you to work all your muscles and burn a sufficient amount of calories. To begin with, the muscles are prepared for the upcoming workout:

1. Run in place for 30 seconds.
2. Then run with high knees - 30 seconds.
3. And running with shin overlapping – 30 seconds.
4. Then make 5 turns in each direction.

After that, move on to the main part of the fitness. Each exercise takes 50 seconds with a 10 second break between each exercise.

1. Push-up with leg extension: spread your arms wider than your shoulders, legs apart. After doing a bench press, extend your leg straight to one side and your arm to the opposite side.
2. Reverse Jumping Lunges: Lunge backwards with your knee at a 90-degree angle. After jumping, return to the lunge position. Help yourself with your hands to maintain balance.
3. Spin Jumps: Land with your knees bent, one hand touching the floor, the other extended up. During the jump, take an active breath.
4. Burpees: Take a squat position with your palms in front of you, jump your legs back, try to keep your back straight. Return to the squat position and jump up as high as possible.
5. Side plank: Start in a plank position on your side with your arm and leg raised. Return to straight arms and perform a plank with your arm and leg raised to the other side.

Express training is designed to improve coordination of movements and increase endurance. Fitness classes will help you maintain a straight posture, maintain the function and strength of the spinal column, and transform everyday body movements into effective functioning of the whole body. The program for keeping yourself in good shape is perfect for both women and men.

To summarize, it must be said that functional training and training programs are training in movements comparable to such concepts as “good physical shape”, “good external data”, “athletic figure”. It must be remembered that classes must be adequate to the state of health and preparedness. Any forcing of loads leads to undesirable consequences for the body. Therefore, if there are contraindications, you should talk to a therapist before starting activity.

Contraindications for exercise

Ironically, there are almost none. Even a person with musculoskeletal injuries, high blood pressure and excess weight can engage in such fitness. Only he will do 10 shallow squats with rest and push-ups against the wall. The beauty of the system is that it can be adapted to almost any level of training.

However, you should avoid training if:

• there are contraindications to cardio load from the heart and blood vessels;
• there is an active injury;
• a person is suffering from ARVI;
• a chronic disease has worsened;
• Before us is a newcomer with a serious violation of posture or curvature of the spine;
• joint mobility is limited.