How to start exercising at home: effective tips

Since school, we have been taught that sports and health are eternal allies. In the modern world, when environmental factors, a frantic pace of life, and an environment teeming with harmful microorganisms surround us, human health is in constant danger. That is why, first of all, it is important to strengthen the body in any possible way. The simplest and most important are considered to be a balanced diet, timely and competent treatment, prevention of various ailments, improvement of immunity and, of course, physical activity.

The influence of sport on human health

Many people dream of good health and a fit figure, but the path to achieving these goals is often chosen incorrectly. Some people wait until Monday, train for several weeks, and then quit the sport, losing motivation. Some people have been looking for a “magic pill” for years, buying into advertising of miracle cures. But there is only one proven method that, with a reasonable approach to the matter, will not add health problems, but, on the contrary, will strengthen it and allow you to eventually become the owner of the body of your dreams. Regular exercise and proper nutrition with a reasonable calorie deficit or surplus depending on the goal are the choices that will transform your entire life over time.

The impact of sports on health is undeniable: this can be seen in the examples of many thousands of athletes and in hundreds of scientific studies. In essence, few people deny this influence. But some are confident that the success of sports depends on genetics, and the health benefits are questionable, which is supposedly confirmed by numerous examples of ill athletes who have retired from professional sports. At the same time, medical science has studied the influence of sports on physical health quite well: for example, physical therapy methods are widely and successfully used for the rehabilitation of a wide variety of categories of people - from recovery after major operations and medical procedures to improving the health of older people with chronic diseases. And now we will take a closer look at the impact that sports training has on the state of various body systems.

The role of sport in human life

Active sports have entered all spheres of a person’s life, from passing physical training standards at work to maintaining a healthy lifestyle ( HLS ).

So, it has already happened, thanks to nature, natural selection , the stronger will always be right, will always be first, will always be valued higher than all other, weaker rivals.

Strength may not only be physical. but also mental , this applies to absolutely any area of activity, in this case, we are interested in sports, fitness, knowledge of how to properly train , eat, and recover will bring success, we will know more, which means we will be stronger.

Sport is, first of all a struggle with oneself , a struggle with one’s shortcomings, one’s laziness, a way to assert oneself in society, to achieve what others cannot.

Thus, sport gives a person:

Confidence in your strength
Health improvement
Increased self-esteem
Self- discipline
Cheerfulness

And also, playing sports trains the cardiovascular system, removes excess weight , gives muscle tone, increases strength and strengthens the immune system.

With the right approach to sports activities, active physical exercise has a beneficial effect on all areas of a person’s life, from health to successful business due to complete dedication, determination and willpower, which a person has tempered by overcoming physical activity.

The role of sport in human life

How does sport affect the heart and blood vessels?

Any physical activity affects the cardiovascular system. This influence can be both positive and negative. When considering how sports affects the heart, it is necessary to understand that negative consequences are possible if an untrained person suddenly begins to play sports very intensely, and the load exceeds the body’s capabilities. As a result, health problems such as arrhythmia, cardiomyopathy and hypotension may begin. Moderate exercise, on the contrary, will improve the functioning of the cardiovascular system.

Aerobic training (walking, running, cycling, swimming, etc.) is even called cardio training for the reason that it primarily loads the heart. Moreover, their popularity is partly explained by the fact that the load in them is very easy to dose by the intensity of movements and the duration of classes. Anyone who has done such training could notice that over time the body gets used to it and accepts the cardio load better and better.

Therefore, it is important to correctly select suitable activities and their intensity. If you have any chronic diseases or other health problems, it is important to consult your doctor first. It is better to practice for the first time under the supervision of an experienced instructor. Try to spend your free time actively - walk more in the summer, ski or skate in the winter, go hiking.

Decreased anxiety level

How does sport affect human health? We all know that anxiety is a condition that is very difficult and unpleasant to bear. It manifests itself in a variety of forms, a person feels an uncertain danger, increasing internal tension, the pulse quickens, and so on. This can develop into chronic anxiety, and this is a big psychological problem.

Any person who plays sports on a regular basis knows well what complete peace after training is. And if we look at scientific research, the degree of anxiety after physical activity decreases and remains so for at least another five to six hours. In general, the conclusion is this: if feelings of anxiety have filled your thoughts, training will significantly ease your psychological state.

Hormones during sports

The hormonal background is the ratio of hormones in the body. When it fluctuates, weight can increase sharply or, on the contrary, decrease. If everything is in order, then the person feels cheerful and confident, looks to the future with a positive attitude even in difficult moments. Hormones and sports are closely related: sports activities stimulate the heart and nervous system, accelerate metabolism, which requires an increase in the production of hormones that regulate metabolic processes and stimulates their secretion.

Regular exercise produces hormones such as:

Thyroxine. During intense training, its level increases 3 times, metabolism improves, and calories are burned faster.
Estradiol. It has a positive effect on the process of fat burning in the female body. The elasticity of the skin also depends on it.
Testosterone. It affects both muscle tone and volume.
Endorphins. With properly selected physical activity, hormones that are responsible for the positive emotions experienced and the overall endurance of the body can increase even 5 times.
Adrenalin. It has a serious effect on muscles and affects glucose metabolism.

Which sport to choose

At an early or late age, a person thinks about what sport to choose for himself. After all, sometimes the right choice of sport can play a fateful role in a person’s life, changing it completely. The usual, sedentary way of life changes to a sports one : periodic training camps, competitions , performances, regular training, invitations to live in another city, etc.

But before choosing a sport for yourself, you need to know that it is fundamentally divided into two main types: professional and amateur . In the first case, you experience enormous physical overload, use anabolic steroids if necessary, your training plan is planned minute by minute, you strive for the highest achievements, that is, to achieve the rank of master of sports and above. In the second case, you exercise for your own pleasure , without setting yourself grandiose goals to set or break records, you exercise for your health.

When choosing a sport, special attention should be paid to the following points below.

Financial opportunities

Depending on your financial well-being, you choose one or another sport, for example, in figure skating, tennis, swimming, especially in hockey and football, ammunition and accessories cost a lot of money).

You also need to know that the cost of training, for example, in swimming and in tennis will cost different money in the sports section , if in the first case the amount is about 2-4 thousand rubles per month, then in the second it is already 8-12 thousand. rub.

Money and sports

Person's character

Some people love team sports, others love individual , where the result will depend entirely on oneself. Find the type that suits you best. For example, hot-tempered and harsh choleric people are quite successful in martial arts, boxing, and phlegmatic people are in chess and billiards.

In any case, choose the sport that you like, regardless of your character.

Sports anger

Use your strengths

genetically worse in some ways and better in others . Some are better versed in technology, others memorize poetry in no time, some are prone to gaining fat, others are thin , sinewy, some have thin and fragile , others are massive and powerful. It is important to study yourself, find your objective strengths, and use them as your advantage in sports.

For example, in powerlifting , if you take two identical athletes with the same mass, the athlete with shorter arms will press the barbell from the chest more, the athlete with long arms will do the deadlift, and the athlete with short legs will squat with a barbell with short legs; in bodybuilding success is the fastest will be achieved by a typical mesomorph , whom genetics has awarded with fast metabolism, strong bones, broad shoulders, a narrow waist, and a rapid response of muscle mass growth to strength load in the gym.

A striking example is Oleg Zhokh (Ukrainian arm wrestler) - his left hand was six-fingered from birth (the sixth finger was removed, but the ligaments remained)

Everyone, according to their own liking, chooses sports activities , but in any case, any sport disciplines a person, strengthens him physically and mentally, which is why regular sports activities are so useful and important for any person.

If you have never played sports, then now is the day when you need to get off the couch and start running, going to the gym , swimming pool, and you will understand all the benefits of a healthy lifestyle that will strengthen your body and spirit.

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Sports and the nervous system

The influence of sport on the nervous system is equally obvious. Moderate physical activity improves the functioning of the central nervous system. Blood circulation is activated, blood oxygen saturation increases. During sports, new connections are formed between neurons. Sport strengthens the nervous system, improving neuromuscular coordination, which determines the accuracy and speed of movements. Each movement is gradually being mastered, even those that were initially difficult, after a while they become easy and relaxed. Moreover, the more complex movements have to be performed, the more actively the brain is involved in its work, successfully resisting the aging process and the effects of adverse factors.

In some cases, to increase the effectiveness of exercise, it is necessary to use stimulants in sports that act on the nervous system. This is primarily caffeine - in small doses it is a completely safe natural stimulant for a healthy person. It increases vigor, improves memory and coordination, promotes better concentration, and gives a feeling of energy flow. To some extent, substances such as acetyl-L-carnitine, extracts of Rhodiola and Schisandra, and omega-3 have a slight stimulating effect. Stimulants should be used very moderately to avoid overstrain and overload of the nervous and cardiovascular systems, as well as to eliminate the addictive effect.

Sports for joints and ligaments

Even a simple twenty-minute exercise can significantly improve the condition by strengthening the ligaments and improving their mobility. The main thing is to do it constantly, and not occasionally. A beneficial effect on joints and tendons is important both in youth, in order to maintain the functionality of the musculoskeletal system, and in old age, in order to successfully resist age-related diseases.

Sports training increases the flexibility of joints and ligaments. The acceleration of metabolic processes stimulates the processes of regeneration and increasing the elasticity of cartilage tissue. It is only important not to overload the joints with large weights and shock loads. And also give them time to recover after training. Sports supplements with glucosamine, chondroitin and collagen also work very well, accelerating joint regeneration.

Dependence of systems and organs on sports

Physical activity present in any sport has a positive effect on all human organs and systems. A huge number of scientific works, studies, articles and dissertations are devoted to this fact. Real life stories also support this statement.

Which systems of the human body benefit from sports? Sports activities lead to:

Strengthening the musculoskeletal system

Over the years, the human musculoskeletal system ages, joints gradually lose mobility, and bone strength decreases. Without proper activity, muscles lose strength, which leads to a deterioration in their ability to support the musculoskeletal system. This especially affects the spine, posture becomes slouched, nerve endings are compressed by joints, back pain, hernias and other diseases appear.

Swimming, running and other physical activity, present in all sports, improves the flow of oxygen to the muscles, the concentration of various energy substances increases, protein synthesis and other metabolic processes proceed faster, as a result, new muscle cells appear and their volume increases.

Increasing the volume of the muscles makes them stronger, as a result they can support the joints properly, which reduces the stress on them and the nerve endings. In addition, joints and bones become stronger and, as a result, can normally absorb loads without damage. Posture becomes normal, back pain goes away. The risk of developing osteochondrosis, herniated discs, osteoporosis, arthrosis and atherosclerosis is reduced.

Improving the functioning of the respiratory system

The respiratory system of athletes improves due to gradual adaptation to the increasing need of tissues and organs for oxygen. During training, the intensity and depth of breathing increases. At rest, the volume of oxygen passing through the lungs is only 8 liters per minute, and during running and swimming it increases to 50-100 liters, it turns out that the vital capacity of the lungs increases.

Strengthening and development of the nervous system

Many sports help relieve stress and relieve the nervous system. All people sometimes need a release for their nerves; some relieve nervous tension with alcoholic drinks, others with sports. Everyone makes their own choice, someone becomes an alcoholic and gets a lot of illnesses, and someone becomes an athlete and gets a healthy body. Choose what you like best.

Most sports increase agility and speed, and improve coordination of movements. New conditioned reflexes are formed, which are remembered and put into sequence. The body adapts to the stress, and exercises become easier to perform. The brain reacts faster to external stimuli, the right decisions are made.

Improving vascular and heart function

All organs and systems of the body function intensively during training; muscles require increased blood supply under the influence of stress. During physical activity, the heart and blood vessels pump more oxygenated blood. There is a gradual adaptation to the load and a rapid restoration of normal work after training. As a result, the heart muscle and blood vessels become stronger.

Increasing the protective functions of the immune system and qualitative changes in blood composition

It has been noticed that people who play sports get sick much less often, and if they do get sick, they recover without complications and recover faster. From a scientific point of view, this occurs due to improved immunity and blood composition. In exercising people, the number of red blood cells increases, and the number of lymphocytes (white blood cells) returns to normal, which neutralize various harmful factors. There is a general strengthening of the immune system.

Improved metabolism

Athletes' metabolism is always normal; their body regulates the content of various substances in the blood, such as sugar, much better.

Changing your attitude towards life

People who exercise are less likely to suffer from depression, neuroses, and mood swings. They are more cheerful and less irritable.

How important is strengthening the muscular system for health?

Regular exercise in the gym or at home for the main muscle groups will make them stronger, tone them up, and gradually increase endurance. Many health problems can be associated with them. For example, people with flabby back muscles often suffer from lower back pain, and their posture can hardly be called good. Weakness in the muscular system can lead to injury when suddenly required to lift or carry something. Volumetric muscle mass requires large energy expenditures to maintain, which helps to better combat age-related accumulation of excess fat.

The negative impact of sport on human health

Does sport only have a positive effect on health? There are many people among us who are convinced that sports are not very helpful, that it’s all about innate good health, and athletes very often retire young and suffer from serious illnesses. Is it so?

The negative impact of sport on human health is quite possible. Moreover, there are indeed many examples of how sports lead to various health problems, or aggravate them. However, the point here is not the sport itself, but the wrong approach to it. Sports can cause damage to health in three cases:

in a situation of accidental injury - no one is insured against this, and treatment after injuries sometimes takes a very long time,
with an incorrect training regimen, ignoring the requirements of sports doctors, unwillingness to put up with the presence of any health problems and adjust sports activities to your level of health and fitness,
finally, with a persistent desire, regardless of any sacrifices, to achieve major success in big sport, working hard and abusing stimulants, and pharmacological support in general.

In other words, the human factor lies at the heart of all three cases. Exercising exercises all systems of the human body. At a moderate level of severity, corresponding to individual conditions and capabilities, this load is beneficial for the body - it helps to keep oneself in good shape, improve one’s figure, lose excess weight, build muscle, strengthen ligaments and joints, and enhance mental stability. But with excessive load, with insufficient rest, with the desire to squeeze the maximum out of the body, with an unwillingness to admit the presence of health problems, the body may not be able to withstand the given pace and level.

Therefore, you need to engage in sports thoughtfully and wisely, taking responsibly the advice of a coach when setting up exercise techniques, carefully listening to the advice of doctors regarding the impact of sports training on your health when diagnosing certain problems, trying not to achieve records at any cost, but to improve your health. It is necessary to treat sport not as a conveyor belt of records, but as a practice that allows you to achieve control over your body and harmony with your soul.

Pros and cons of exercising at home

If we talk about the benefits of physical activity at home, there are many more of them than the disadvantages. So, let's list all the pros:

Save time. Judge for yourself: on average, it takes 1-2 hours to travel from home to the gym, and exercising at home helps save valuable time;
Saving money. Often, for exercises at home, you need one or two dumbbells, a hoop and a jump rope, which won’t break the bank, while paying for a monthly subscription can cost you a pretty penny;
Lack of strangers. Nowadays, fitness centers are overcrowded with people who want to pump themselves up, this can be confusing for a newcomer to the world of sports. And at home you won’t be embarrassed by anyone, so classes will be easier.

Now let's look at the cons:

Inability to play any sport. Agree, it is not possible to move basketball or hockey training to your home. However, if you are interested in fitness or Pilates, you can easily acquire the necessary equipment yourself;
Lack of a coach. For beginners, support and correct advice regarding performing exercises are especially important. But tutorials and the Internet can serve you well when starting out;
Lots of distractions. At home there are constant distractions: the phone rings, the milk boils over, the son asks for help. In such a situation, the right motivation helps: if you have it, nothing will lead you astray.

As we can see, even the disadvantages of playing sports at home can easily be turned into advantages. If you still decide to bring your idea to life, we suggest you familiarize yourself with the recommendations below.

Sport as a state of body and soul

Everyone strives to accomplish as much as possible in life, to achieve their goals, but not everyone achieves and succeeds. The rhythm of life is speeding up, but the strength to redo all the necessary things is not increasing. Despite the fact that we live on average much more prosperously than our ancestors did 100 years ago, we hardly feel happier. An increase in the quality of life brings with it such problems as an increase in the number of overweight people, an increase in the number of cardiovascular diseases, and psychological problems. How to deal with this?

As scientists say, the reason is poor ability to manage the benefits that we have. Low self-discipline, weakened will to resist, unwillingness to strain to achieve set goals. One way to eliminate these unfavorable factors is through sports and an active lifestyle.

Make a training plan

A properly drawn up plan will help you effectively achieve your goals. You need to select exercises from simple to complex, without overloading yourself at the beginning of the journey. You need to increase the intensity as your preparation improves.

Start with basic exercises: lunges, squats, push-ups, bends. The load must be increased gradually. For repeat exercises, perform several sets of 15 reps. If the exercise involves the use of weight, then at the beginning you need to start either without it or with a minimal set. When exercise without weight becomes easy for you, and you feel that you are ready to work with weight, you need to find the optimal weight for yourself. The optimal weight is the weight with which you feel a feasible load on the muscles at the end of the approach, without compromising the execution technique.

The number of approaches of a particular exercise should be increased at the moment when the initial number becomes easy. It is important to increase the number of approaches, not repetitions. Along with adding more approaches, complicate the exercises with new elements. To play sports from scratch, it is enough to spend 30-40 minutes a day, 4-5 times a week. It is important to give rest, so take a break between classes for 1 day; on weekends, you can allow yourself 2 training days in a row.

Physical activity is the main function of a living organism

Many modern people believe that the main specificity of human life is success in society, in business, the ability to communicate, involvement in spiritual values, and the ability to learn. And they forget about regular physical activity. But the basis of human life is a biological factor, this is anatomy and physiology. Of course, the activity of the mind is not reducible to neurophysiology, but at the same time it is absurd to deny that the healthy development of the human body represents a necessary basis for its psychological and spiritual activity.

And in this regard, the truth established by biologists and doctors a long time ago is important. An organ of the body whose function is not in demand ceases to work at full capacity, degrades and its tissues atrophy. If a person does not strain his muscles, they do not develop, but on the contrary, they dry out and weaken. But that's not so bad. The real trouble is that in parallel with this, blood circulation in muscle tissue worsens, the amount of adipose tissue increases, neuromuscular coordination worsens, that is, muscle atrophy is accompanied by degradation of the nervous system, cardiovascular, musculoskeletal system, and the brain is less well supplied with oxygen and who does not receive stimulus in the form of nerve impulses from the muscles, also begins to work worse and his ability to resist the aging process, various diseases such as Alzheimer’s, etc. decreases.

This leads to the inevitable conclusion: in order to live and be healthy, the body must act. It is biologically conditioned that a person should be able to run, jump, hang and pull himself up, bend over, lift something, squat and do push-ups - these are the simplest biological movements that implement the functions of our body. If they are not implemented, the body weakens, degrades and is affected by various diseases.

Sport exercises

There are many sets of exercises at home for weight loss that help you lose weight. Everyone can choose exercises according to their taste and physical condition. When performing exercises, you should adhere to several rules:

regularity of the course - 3-4 times a week should be enough for the initial stage;
maintaining continuity in performing exercises;
no long pauses between approaches;
high-quality exercise performance;
additional physical activity, preferably in the fresh air - running or vigorous walking.

Basic

There are several basic exercises for losing weight for girls, without which no fitness complex can do:

Proper squats will help you get beautiful legs and pump up your buttocks. It is necessary to do them slowly, without lifting your foot off the floor. Knees are level with the toes, buttocks do not fall below the knee line.
The press swings while lying on your back with your knees bent. Proper breathing is important - inhale on the way up and exhale on the way down, with your elbows behind your head and out to the sides.
Leg exercises that actively work the thigh muscles. Standing on all fours, legs are moved to the side and back.

Simple

For those who have not yet gotten involved in sports at home, there are simple but effective exercises that do not require additional equipment:

push-ups – they train the abs and shoulder muscles; if it’s difficult to do the classic version, you can try the option for girls - lean on your knees;
the bar is indispensable when working on the abs; you can start with 30 seconds, increasing the time to a couple of minutes;
lateral bends - remove fat from the waist, forcing the oblique abdominal muscles to work. You can gradually move on to weights, this will increase the effect of the exercises;

For beginners

For those who are just starting to do exercises for weight loss at home, it is worth remembering that sports at home for weight loss consists of three stages: warm-up, main part and completion. Fat is burned at a certain level of load, which is achieved at the initial stage. The main program consists of working out individual muscles or a set of exercises for the whole body. The workout ends with stretching - smooth bends and turns combined with relaxing breathing, which restore the pulse to normal.

For fast weight loss

Those who want to lose weight quickly must remember that in this case any physical exercise must be combined with a proper diet. There is no need to starve yourself, but the influx of fast carbohydrates and fats must be reduced. Vigorous burning of fat mass begins after 20-30 minutes of active cardio training; if you increase the duration to an hour, you can burn fat after exercise:

At home, cardio exercises include running, exercise on an exercise bike, brisk walking, jumping rope, not only regular ones, but also to the sides.
Strength training can be done at home, you just need to purchase dumbbells and weights.
Combining cardio and strength training gives excellent results even at home.
Don’t forget about the warm-up and the final part, this will help make it easier to endure home sports.

For women

Girls strive to lose weight much more often than men, so most home-based weight loss complexes are created mainly for women. At the same time, the peculiarities of the female physique are taken into account - the so-called lifeline: fat deposits on the hips and abdomen, work with the arms and cervical region. Don’t forget about diet; in women, fat accumulates more often, but it also goes away much faster with proper nutrition.

Sport is not a luxury, but a means of survival

We are talking about sport not as an entertainment industry, not as a professional industry of super-achievement, but as a physical culture. Many, both quite traditional (from running and cycling to team games) and new (fitness, workout) sports, practiced at the amateur level, are quite capable of providing a modern person with his modern problems with a normal healthy life.

1. Sports games, activities and training support the normal functionality of the body and ensure its harmonious development, the full functioning of all systems and organs, which eliminates blood stagnation in certain parts of the body, excess fat that overloads joints, ligaments and the cardiovascular system, improves the neuromuscular system coordination and allows all systems to work at full strength, activating not only their direct functions, but also regeneration, the growth of new tissues instead of damaged ones.

2. Systematic exercise provides a richer emotional life. They provide an opportunity to throw out negativity and experience a wide range of experiences, from the bitterness of defeat, the joy of communication and the peace of relaxation after a hard workout to the anticipation of a fight and the ecstasy of victory. In many cases, sport allows people to experience emotions (such as triumph and general jubilation) that may not be available in everyday life for a variety of social and psychological reasons.

3. Regular training strengthens character and exercises the will, teaches discipline and teaches how to prepare and bring victory closer in small steps. Team games provide invaluable experience of cooperation, teach you to obey and manage, endure pain and give your all for a common victory. Achieving a goal, be it building up biceps and abs, or the number of pull-ups, or the ability to send a ball into the basket from any position, allows you to feel like a person who is capable of something, get rid of the label of a loser, and discover your ability to grow. .

All these benefits that sports provide are available to a person at any age. The main thing is to choose the right training regimen and load. Well, for the growth and development of children and honing socialization skills, sports are simply irreplaceable.

Weekly training program

Where to start training and when is the best time to exercise?! Below is an example of a simple weekly workout program that does not require the use of additional equipment and will take 30-45 minutes a day. It will give you a rough idea of how to get started from scratch and help you create your own fitness program.

It can be changed depending on your level of physical fitness and complicated as desired. It can start with any type of exercise.

Monday: 40 minutes of moderate jogging or brisk walking.

Tuesday: Rest day.

Wednesday: Brisk walking for 10 minutes. Next, perform the set of exercises below, resting for a minute after each set, not exercising. After that, stretch.

First set of exercises: 3 sets of 10 lunges on both legs, 10 push-ups, 10 sit-ups from a supine position
Second set of exercises: 3 sets of 10 chair push-ups, 10 stretches, 10 air squats

Thursday: Rest day.

Friday: 30 minutes cycling or jogging at a moderate pace

Saturday: Rest day.

Sunday: Run, jog or take a long walk for 40 minutes.

This program is just a simple example of how to start training from scratch.

Conclusion: There are a wide variety of exercises that you could easily do. The workout plan above is provided as an example to give you a general idea of where to start exercising at home.

In a healthy body healthy mind

This ancient saying helps to understand physical education and sports as a path to self-improvement, as a means to enhance creative abilities. As already mentioned, sports ensure the normal functioning of the body, and this is invaluable for most people who have to sit at the computer much more often than move. Healthy regular physical activity (moderate, without exorbitant loads, of course) helps maintain vision, healthy musculoskeletal system, nervous system activity and good heart condition. This is good in itself, and is significant for creative people who will not be harmed by the sharpness of thinking, fullness of color perception, normal hormonal levels and the good mood of a healthy person.

Don't stop once you start

When playing sports, even if it is sports at home, systematicity is important. If you slack off and skip training, your goal will move further and further away. If training at home is too difficult a test for your willpower, then we recommend that you buy a certificate for the gym and exercise under the supervision of a trainer who will not leave you without support. At home, a loved one can become your coach and support.

Work hard on your motivation before you start exercising at home from scratch. You must clearly understand what all your efforts are for. Play sports in pairs, if possible, this will simplify the task and give additional motivation. Perseverance and effort are always rewarded, you just need patience and time.

Always remember that physical activity lifts your mood, activates mental activity, and has a beneficial effect on libido and sleep.