Female fitness - exercises wisely

Female fitness - exercises wisely
Myths

female fitness You have decided to lose weight for the holidays, improve the condition of some of the problematic areas of the body, or even better - start to lead a healthy and active lifestyle. That's great, but do not make the common mistake of many women who are in the pursuit of harmony begin to train hard, and a week later their enthusiasm falling sharply. Remember that women's fitness - it is a class, first of all, for the sake of their own health, and the first commandment here, as in medicine - do no harm. It is especially important to use caution women who recently crossed the threshold of the gym for a long time, as well as those who are obese and other health problems, because of which the over-intensive loads can be dangerous.

Before you start: take care of the security

The following questions are used by many doctors to determine how safe is fitness for a particular person. To answer these needs only "yes" or "no."

They said if you ever doctors that you have heart disease, or you can only deal with certain types of physical activity?
Have you ever felt the chest pain Chest pain during exercise?
You feel chest pain during physical activity during the last month?
Do you sometimes lose your balance because of dizziness or do you ever lose consciousness?
Do you have problems with bones or joints, which may be exacerbated as a result of changes in the level of physical activity?
Are you currently taking medication to lower blood pressure or to treat heart disease?
Do you know of any other reasons why you should avoid intense exercise?

If you answered yes to any of these questions, you should consult with your doctor before embarking on a busy day. Also, if you have chronic diseases (such as diabetes or arthritis) or risk factors (eg, smoking, or more than nine kilograms overweight), and you will not be discussed related to physical exertion risks with your doctor, do it before you go to the first training session. Fitness is useful in many diseases, but some health problems impose certain limitations that can tell the doctor.

Pregnant women should also consult your doctor: it will help to adjust the load on the various stages of pregnancy.

Finally, the most important safety rule: start training slowly, and gradually increase the load. Trying to make up for the time that you missed before were sedentary, only lead to new problems.

In addition, you must know when to stop. Some discomfort during fitness inevitable - this is normal, after all without tangible efforts can not achieve good results. However, in some cases it is better not to try to conquer pain and discomfort. Doctors recommend to stop training in the following cases:

Do you have a pain or tightness on the left or in the middle of the chest, or on the left side of the neck, left shoulder or left arm;
You feel dizzy and nauseous;
Your skin is covered with cold sweat;
You have convulsions;
Do you feel a sharp pain in the joints, feet, ankles, or bones;
Have you noticed that your heart beats unusually high (even for training), or irregularly.

In the case of seizures should try to stretch or massage the muscle, which began cramping. If you are concerned about an unusual heartbeat, simply relax - most likely, pulse quickly returns to normal. However, when a severe pain is better to consult a doctor.

Fashion

Shoes for fitness should be, firstly, the right size - do not buy shoes that you are a bit small, counting on the fact that it is spread. So it happens, but before the close shoes can greatly rub your feet. Second, the shoes should ensure good support of the foot. Third, it must be suitable for the type of physical activity: there are some jogging shoes, to train in the hall - the other, and so on.

Buy clothing that does not restrict movement and wicks moisture away from the body. The latter is particularly important for the workout in the street, and is suitable for the hall and cotton - it absorbs moisture and quickly get wet during heavy sweating, but in the room you are unlikely because of the freeze and catch a cold. Always wear sports bras - they do not cause discomfort, even with very heavy traffic and provide good support to the chest.

If you are going to ride a bike or roller skating, do not forget the helmets and knee pads. To exercise outdoors you will also need sunglasses and reflectors - just in case you train at night.

Training

Which kind of fitness to choose is up to you - there is not any special restrictions for women. Ideally, your exercise regime should be a place for the four main types of physical activity:

Training on the development of endurance. During this exercise increased respiratory rate and heart rate. Over time, these load improves the cardiovascular system and lungs, increases the overall tone; they can also prevent the development of certain diseases such as diabetes and heart disease Heart disease - symptoms of heart disease . Finally, they help people to better cope with daily activities.

The following types of physical activity help to develop endurance:

Brisk walking;
Running;
Bike ride;
Active work in the garden;
Swimming;
Tennis;
Basketball.

Strength training strengthens muscles, thanks to him the person will eventually be easier to deal with other types of loads. To force includes various exercises and resistance exercises with dumbbells and barbells.

Exercises for development of a sense of balance to help prevent falls, which are particularly dangerous for the elderly. For the development of the balance can be practiced tai chi, walking on his toes, stand on one leg (more complex version - stand on one leg eyes closed). Some yoga asanas Yoga - the way to preserve youth and health of skin and strength exercises for the leg muscles and improve balance.

Stretching. Stretching exercises are very important because they increase the range of motion, and stimulate the repair of damaged tissue after workouts. Can a couple of times a week to practice yoga, as well as to carry out special stretching exercises before and after every workout.