Just a year ago, working out at a fitness club was equated with hard physical labor, be it killer runs on the track, powerful strength training, or jumping on a pedestal in a CrossFit gym. But recently, the ideology of fitness has undergone significant changes. Including due to the dissemination of information about the negative consequences of the production of the stress hormone cortisol, as well as due to the high level of stress in the life of modern people in general. People began to think more about recovery: sound sleep, proper breathing and restful rest. Those previously obsessed with sports have switched en masse to short walks, stretching and trips to infrared saunas. AnySports will tell you why.
Slow pace of exercises
Almost every exercise that is presented to beginners is simple and probably familiar to them. A significant difference from the usual workouts in fitness rooms is the pace of execution - it may seem to beginners as slow as possible. Why is this necessary? Ken Hutchins, a talented fitness instructor who created this technique, after several years of observing his students, concluded that the effectiveness of training at the slowest pace possible is extremely high. A person can train for an hour and a half in an intensive mode, for example, using exercises from bodybuilding, and at the same time get the same effect that a fifteen-minute session will give, only in a slower mode. Here the main role is played by muscle tension that occurs with slow effort. This thesis is true and it is very simple to verify this; you need to take a 2-kilogram dumbbell and do one approach at a slow pace.
Slow running for fast weight loss
The secret to effective weight loss does not lie in exhausting diets and daily increased physical activity. The formula for losing weight is quite simple - you need to burn more calories than you consume. That is, systematically exercise and adhere to a balanced diet.
There are a lot of sports, but the old and well-known running is still the most popular way of physical activity, helping to achieve the figure of your dreams. But in order to get the long-awaited result, you need to run correctly! In this article we will tell you which method is best for running to achieve maximum results in the shortest possible time.
Run
– a fairly effective method in the fight against excess weight. During training, the load is evenly distributed across all muscles in the complex: calf, gluteal, iliac, intercostal, quadriceps, which makes the body silhouette refined and sculpted. And due to rapid breathing and heartbeat while jogging, metabolism is activated and fats begin to be burned.
Jogging also helps saturate the blood with oxygen, increases the vital volume of the lungs, strengthens the heart and blood vessels, makes bones stronger and more resilient. Simply put, running does real miracles to our body!
However, you need to run in such a way as to use the body’s energy resources to the maximum. During physical activity, the body fuels the muscles with a reserve substance - glycogen.
(easily digestible sugar accumulated in liver reserves). Enough glycogen for an average of 30-40 minutes of training. At a low speed of running short distances, the metabolism will not have time to switch to the breakdown of fats as a source of energy.
Therefore, to lose weight, it is recommended to jog for at least 50 minutes. This running technique is especially recommended for overweight people, as it does not put stress on the joints and does not lead to injury. This is also a great way to get back into shape after a long break.
Select the load so that you have time to recover for the next workout - if recovery is delayed, reduce the pace.
For lovers
For morning joggers, it is recommended to train on an empty stomach, before breakfast, and for evening runners, two hours after or an hour before a meal. For best results, alternate fast short distance runs with long distance jogging.
For beginners and jogging enthusiasts, we recommend that you familiarize yourself with the basic rules of running, the observance of which will help prevent injuries during training and achieve better sports performance: those losing weight will burn more calories with minimal exercise, and those seeking to acquire a sculpted figure and slender, toned legs will achieve noticeable results as soon as possible.
Remember
that any workout is effective only in combination with proper, healthy nutrition. Regularity is also important: jog at least 2-3 times a week and within a couple of weeks you will notice the appearance of energy and vigor, lightness throughout the body and a great mood!
Find out how to eat a balanced diet and control your weight Find out more September 25, 2020, 1:56 pm2018-09-25
Posted by: Be in Shape
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Easy mastering of a set of exercises
Lifting an apparatus in Super slow fitness, like squats, abdominal swings, and other exercises, should last ten seconds. Descents are performed twice as fast. In order to get the required load, eight slow repetitions are enough. In this case, the target muscle will work out sufficiently. Since any basic exercises are performed at this pace, serious problems with mastering the entire complex most often do not arise. The training is ideal not only for strength training. Slow fitness Super slow is often used when performing regular exercises in aerobics classes. Slow-paced workouts never last too long, usually ending within twenty minutes of starting. Since athletes are required to exert enormous muscle load, the rest must be of high quality - at least two days for the body to fully recover.
Negative consequences of exhausting fitness training
The fitness industry is evolving, and the current subscription system provides consumers with a huge selection of services. By purchasing a card, you get the opportunity to attend any training in the fitness room, practice almost any sport, from classical barbell and ballet to crossfit and trampoline. But this system also has a downside: in trying to burn extra calories, you can get too carried away and harm yourself. After all, fitness is not just for losing weight or pumping up muscles, but for health.
A surge in physical activity leads to a sharp increase in cortisol levels in the body, and this is fraught with decreased libido, digestive problems and injuries. By overloading the body with frequent training, exercising through pain, a person risks earning, for example, an intervertebral hernia, and then depression. And then he definitely won’t exhaust himself with training.
On this topic:
- How movement relieves stress
- How to start doing yoga
- Sitting and losing weight - what helps you lose extra pounds
Workouts for busy people
It is not surprising that such workouts are especially interesting for busy people who simply do not have time for long periods of aerobics or other fitness activities. In addition, they are perfect for quickly regaining physical shape, since such loads almost completely eliminate the likelihood of any injury. The habitual stereotype of training is changed by slow fitness Super slow. Just one lesson allows the athlete to work out the lower and upper muscle girdles as efficiently as possible. A significant difference from regular training is that there are no breaks between sets. It is also not recommended to hold your breath when performing exercises: you need to inhale and exhale calmly and deeply.
“Smart fitness”: raising immunity, improving blood circulation, developing joints
What is “smart fitness”?
Smart fitness is training that leaves no fatigue or muscle pain. After classes you feel relaxation and accumulation of physical and emotional strength. Such activities do not “wear out” the body, but, on the contrary, charge it with strength and energy. The exercises were created with the goal of restoring health, maintaining mobility and youth of joints, boosting immunity and starting blood circulation.
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Who is smart fitness classes suitable for?
Smart fitness is suitable for people of different physical fitness and any age. And during the period of self-isolation and conditions of little mobility, such activities are necessary for everyone.
The exercises are easy, but very effective. You can do them without leaving your home:
“To help the population of the entire planet, every evening I conduct free online programs where I give smart fitness. This is a set of the best exercises that are suitable for almost everyone. I have people on air from 4 to 78 years old,” says correctional and rehabilitation fitness trainer Regina Kalinichenko.
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Regina explains that during the period of self-isolation in a locked space, the body lacks not only mobility, but also air. Therefore, the trainer recommends calm, gentle training.
3 exercises from correctional and rehabilitation fitness Regina Kalinichenko
Exercise “Lateral costal breathing” (to boost immunity)
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How to do it?
Sit with your buttocks on your heels, place your hands on your ribs. Take a slow, deep breath. Make sure that air does not enter the stomach. Apply slight resistance with your hands, applying slight pressure on both sides of the ribs. Then exhale slowly, while also applying slight pressure with your hands on your ribs. Perform this exercise at a comfortable pace and breathing for 1-2 minutes. If dizziness or discomfort occurs, stop the exercise or slow down your breathing.
Exercise “Cockroach” (to improve blood flow)
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How to do it?
Lie on your back. Place a small towel cushion under your neck and a rug under your sacrum. This will lift and relieve stress on your lower back and neck. Next, lift your arms and legs up. Relax all muscles and create a slight vibration action. Perform this exercise morning and evening on an empty stomach for 2-5 minutes.
Exercise “Arch-bending” (for developing joints, for mobilizing the spine)
How to do it?
Starting position: standing in a high quadrangle. Place your hands under your shoulders, knees clearly under the line of your hip joints.
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Take a preparatory breath and slightly arch your back. As you exhale, tighten your abdominal muscles as much as possible and push your entire back up toward the ceiling. As you inhale, return to a slight bend. Perform this exercise at a comfortable pace and breathing for 1 minute.
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By doing these simple exercises daily, you will not only improve your health and boost your immunity, but you will also have strength for household chores, family and everyday life.
Pros and cons of Super slow
Surprisingly, this type of fitness is unofficially called “a sport for the lazy.” Despite this, it is suitable for anyone. It is imperative to take into account the athlete’s temperament, as he may resist such a pace of training. If we talk about the advantages and disadvantages that characterize slow fitness, then there are many more advantages. Sometimes athletes are faced with a surprising paradox: with heavy physical activity, an increase in body weight is observed. You shouldn’t be upset about this, since in this case muscle volume increases, and we all know that muscle mass, compared to fat mass, is highly dense. It is worth noting that the result will be much better if the practitioners drink enough fluids and also adhere to a nutritious, balanced diet.
Fitness in bed: the best exercise option from an expert
Moscow 24 columnist, fitness expert and TV presenter Eduard Kanevsky gave some tips on how to cheer up without even getting out of bed.
Photo: depositphotos/fizkes
There is never a good morning - says a popular saying! I also remember one of the jokes of Mikhail Zadorny, who said: “Do you know that morning is that part of the day when you envy the unemployed”? Indeed, waking up (especially forced awakening) is not the most pleasant start to the day, and at the end of the work week it is generally hated. But you still have to work, which means you have to get up.
During sleep, the body reduces all its activity: the muscles are relaxed, breathing becomes calmer and smoother, and the purity of heart contractions decreases (body temperature, by the way, too). That is why abruptly getting out of bed (as in the army) immediately after the alarm clock rings is undesirable, and downright harmful. The body must get into work, and it needs help in this. You will say that coffee and a shower help a lot, and I am all for this scheme. But it is the light physical impact that will not only help you wake up, but also activate the central nervous system, which will increase mental and physical performance.
