Movement – Life: Tips of a fitness trainer

Movement – Life: Tips of a fitness trainer

I. Fundamentals of a healthy lifestyle: movement as a foundation

1. Health movement value: The human body is created for movement. A sedentary lifestyle, widespread in the modern world, has a destructive effect on all body systems. The lack of movement leads to a weakening of muscles, a decrease in bone density, a deterioration in the work of the cardiovascular system, metabolic disorders and an increase in the risk of developing chronic diseases, such as type 2 diabetes, cardiovascular diseases and some types of cancer. The movement, on the contrary, stimulates blood circulation, improves the functioning of the lymphatic system, strengthens the bones and muscles, promotes the normalization of weight, increases the level of energy and improves mood.

2. A variety of forms of movement: “Movement” does not necessarily mean exhausting training in the gym. This is a wide range of activities that can be easily integrated into everyday life. Walking, running, swimming, dancing, cycling, yoga or Pilates, work in the garden, active games with children – all these are forms of movement that benefit health. It is important to find those types of activity that bring pleasure and easily fit into the daily routine.

3. Personalization approach: There is no universal training program suitable for everyone. It is necessary to take into account individual characteristics, such as age, gender, level of physical training, health status, personal preferences and goals. Consultation with a fitness trainer will help develop an individual training plan that takes into account all these factors and allows you to safely and effectively achieve the desired results.

4. The principle of gradualness: Training should begin gradually, especially if you have been led to a sedentary lifestyle for a long time. Do not immediately try to perform complex exercises or run a marathon. Start with short walks, light charging or swimming in the pool. Gradually increase the intensity and duration of training, listening to your body and avoiding overvoltage.

5. Regularity as the key to success: The regularity of training is much more important than their intensity. It is better to do a little, but regularly than to exhaust yourself with rare and long training. Try to devote physical activity at least 30 minutes a day of the week of the week. Create a habit of moving, and over time it will become an integral part of your life.

II. Warm up and hitch: preparation and restoration

1. Warm up value: Warming is an important part of any training that prepares the body for the upcoming load. It increases blood flow to the muscles, increases their elasticity, heats up joints and ligaments, improves coordination and reduces the risk of injuries. The warm-up should include cardio exercises (for example, walking in place or jumping on a rope), as well as exercises to stretch the main muscle groups.

2. Warm elements: A typical warm -up may include the following exercises:

   • Cardio-reigns (5-10 minutes): walking in place, running a coward, jumping on a rope, riding an exercise bike.
   • Dynamic stretching (5-10 minutes): rotation with arms, legs, torso, swinging legs, lunges, squats.
   • Special exercises for specific muscle groups that will be involved during the main training.

3. The value of the hitch: The hitch is the final part of the training that helps the body return to a rest state. It helps to reduce the frequency of heart contractions and blood pressure, removes lactic acid from the muscles (which can cause pain), improves flexibility and helps restore after training.

4. Hard elements: A typical hitch can include the following exercises:

   • Cardio-impecution of low intensity (5-10 minutes): slow walking, riding on an exercise bike with low load.
   • Static stretching (10-15 minutes): holding each stretch for 20-30 seconds. Focus on the stretching of the same muscle groups that were involved during the main training.

5. Advantages of stretching: Stretching is an important part of both warm -ups and hitch. It improves flexibility, increases the range in the joints, reduces the risk of injuries, improves blood circulation and relaxes the muscles. It is important to execute stretching correctly, avoiding sudden movements and overstrain.

III. Power training: Strengthening muscles and bones

1. The value of strength training: Power training is necessary to maintain and increase muscle mass, strengthen bones, increase metabolism and improve the general state of health. With age, the muscle mass naturally decreases (a process known as sarcopenia), which leads to a decrease in strength, endurance and mobility. Power training helps prevent sarcopenia and maintain functionality for many years.

2. The principles of strength training:

   • Progressive overload: In order for the muscles to grow and become stronger, it is necessary to constantly increase the load. This can be done by increasing weight, the number of repetitions or approaches, or changing exercises.
   • Correct technique: It is very important to perform exercises with the right technique in order to avoid injuries and ensure effective muscle function. If you are a beginner, contact a fitness trainer so that he will show you the right technique for performing exercises.
   • Rest: Muscles need time to restore after training. Try to give muscles at least one day of rest between training the same muscle group.
   • Variety: It is important to vary exercises in order to use different muscle groups and avoid addiction.

3. Types of strength training:

   • Free weight: Dumbbells, rods and weights allow you to perform a wide range of exercises and use many muscles at the same time.
   • Simulators: Trainers provide a more controlled trajectory of movement and allow you to isolate certain muscle groups.
   • Exercises with your own weight: Excessions, squats, attacks, pull -ups and bar are effective exercises that can be performed anywhere without special equipment.
   • Gum for fitness: Elevers for fitness are a universal tool that can be used to strengthen the muscles of the whole body.

4. Examples of strength exercises for beginners:

   • Squats: Strengthen the muscles of the legs and buttocks.
   • Push -ups: Strengthen the muscles of the chest, shoulders and triceps.
   • Lugs: Strengthen the muscles of the legs and buttocks.
   • Planck: Strengthens the muscles of the bark.
   • Pulling up (using or on a low crossbar): Strengthen the muscles of the back and biceps.
   • The craving of dumbbells in inclination: Strengthens the muscles of the back.
   • Back of dumbbells lying: Strengthens the muscles of the chest and triceps.

5. Recommendations for strength training:

   • Start with 2-3 strength training per week.
   • Perform 8-12 repetitions of each exercise.
   • Make 2-3 approaches of each exercise.
   • Rest 1-2 minutes between approaches.
   • Gradually increase the weight or number of repetitions to continue to progress.

IV. Cardio-training: heart health and calorie burning

1. The value of cardio training: Cardio training, also known as aerobic exercises, improve the work of the cardiovascular system, strengthen the heart, reduce blood pressure, improve cholesterol, help burning calories and help control weight.

2. Types of cardio training:

   • Walking: A simple and affordable form of cardio training, which can be performed anywhere.
   • Running: A more intensive form of cardio training, which requires good physical preparation.
   • Swimming: An excellent form of cardio training, which does not have a load on the joints.
   • Cycling: A good form of cardio training that strengthens the muscles of the legs.
   • Dancing: A fun and effective form of cardio training.
   • Aerobics: Group classes of aerobics are a great way to engage in cardio training in the company.
   • High intensity interval training (HIIT): Short periods of intensive activity alternate with periods of rest or low intensity activity.

3. The intensity of cardio training: The intensity of cardio training can be measured using the heart rate (heart rate). There are several ways to determine the optimal heart rate for cardio training:

   • Maximum heart rate: This is the theoretical limit of the heart rate, which can be calculated by the formula: 220 – age.
   • Target heart rate: This is the heart rate range, which provides maximum benefit from cardio training. Typically, the target heart rate is 50-85% of the maximum heart rate.
   • Talking test: If you can speak during cardio training, but you can’t sing, then the intensity of the training is probably within the target zone.

4. Recommendations for cardio training:

   • Try to devote at least 150 minutes a week of moderate intensity or 75 minutes a week of high intensity.
   • Divide cardio training into several short sessions for a week.
   • Gradually increase the intensity and duration of cardio training.
   • Choose those types of cardio training that you like, so that it is easier to adhere to a regular training schedule.

5. Advantages HIIT: HiIT training allows you to get the maximum benefit from cardio training in a short time. They are effective for burning calories, improving the cardiovascular system and increasing endurance. However, Hiit training is not suitable for everyone, especially for beginners. It is important to start with moderate intensity and gradually increase it.

V. Power: Fuel for movement

1. The value of proper nutrition: Proper nutrition is an integral part of a healthy lifestyle and an important factor for reaching fitness facilities. Nutrition provides the body with the energy necessary for movement and recovery after training.

2. The basic principles of proper nutrition:

   • Balance: The diet should have all the necessary nutrients: proteins, carbohydrates, fats, vitamins and minerals.
   • Moderation: It is necessary to consume a sufficient number of calories to maintain energy, but not overeat.
   • Variety: It is important to use a variety of products to get all the necessary nutrients.
   • Regularity: Try to eat regularly to maintain a stable blood sugar level and avoid overeating.
   • Hydration: Drink enough water during the day, especially during and after training.

3. Squirrels: Proteins are necessary for the construction and restoration of muscles. Good sources of protein: meat, fish, poultry, eggs, dairy products, legumes, nuts and seeds.

4. Carbohydrates: Carbohydrates are the main source of energy for the body. Choose complex carbohydrates, such as whole grain products, vegetables and fruits. Avoid simple carbohydrates such as sugar, sweets and white flour.

5. Fat: Fats are necessary for the health of the heart, brain and hormonal system. Choose beneficial fats such as mononensaturated and polyunsaturated fats contained in olive oil, avocados, nuts and fatty fish. Avoid saturated and trans fats contained in fatty meat, dairy products and processed products.

6. Vitamins and minerals: Vitamins and minerals are necessary for the normal functioning of all body systems. Use a variety of fruits and vegetables to get all the necessary vitamins and minerals.

7. Food before and after training:

   • Before training: Use easily digestible carbohydrates and a small amount of protein 1-2 hours before training. Examples: fruits, oatmeal, toast with peanut oil.
   • After training: Use protein and carbohydrates within 30-60 minutes after training to restore glycogen reserves and stimulate muscle growth. Examples: protein cocktail, fruit yogurt, chicken with vegetables.

8. The effect of nutrition on the results of training: Proper nutrition directly affects the results of training. The lack of nutrients can lead to fatigue, a decrease in strength and endurance, a slowdown in recovery and an increase in the risk of injuries.

VI. Recovery: sleep and rest

1. Sleep value for recovery: Sleep is an important part of the recovery process after training. During sleep, the body restores muscles, replenishes energy reserves and strengthens the immune system. The lack of sleep can lead to fatigue, a decrease in strength and endurance, a slowdown in recovery and an increase in the risk of injuries.

2. How much you need to sleep: Most adults need 7-9 hours of sleep per day. Athletes and people involved in intensive training may need even more sleep.

3. How to improve sleep quality:

   • Observe sleep mode: go to bed and wake up at the same time every day, even on weekends.
   • Create a relaxing atmosphere in the bedroom: ensure the darkness, silence and coolness.
   • Avoid the use of caffeine and alcohol before bedtime.
   • Do not use electronic devices before bedtime.
   • Take a warm bath or shower before bedtime.
   • Do relaxing practices, such as meditation or yoga.

4. Active rest: Active vacation is a slight physical activity that helps to recover after intense training. Examples of outdoor activities: walking, swimming, yoga, stretching.

5. Massage: Massage helps to relax muscles, improve blood circulation and relieve tension.

6. Recovery strategies:

   • Contrast shower: The alternation of hot and cold water helps to improve blood circulation and relieve inflammation.
   • Compression underwear: Compression underwear helps to improve blood circulation and reduce muscle soreness.
   • Cryotherapy: Cryotherapy (cold exposure) helps relieve inflammation and reduce muscle soreness.
   • Proper nutrition: The use of a sufficient amount of protein and carbohydrates after training helps to restore glycogen reserves and stimulate muscle growth.

7. Overtraining: Obraining is a condition that occurs when the body does not have time to recover after intense training. Symptoms of overtraining: fatigue, decrease in strength and endurance, muscle soreness, sleep disturbance, loss of appetite, irritability, reduction of immunity. If you suspect that you have overtraining, reduce the intensity of training and increase the rest time.

VII. Prevention of injuries: safety above all

1. The value of the correct technique of performing exercises: The correct technique of performing exercises is the key to preventing injuries. If you are not sure of the right technique, contact the fitness trainer so that he will show you the correct technique of performing exercises.

2. Warm up and hitch: Warm up and hitch help to prepare the body for training and recover after it, reducing the risk of injuries.

3. Gradual increase in load: Do not try to increase the load too quickly. Gradually increase the weight, the number of repetitions or the intensity of training to give the body time to adapt.

4. The right choice of shoes and clothes: Wear comfortable and supportive shoes, as well as clothes that do not constrain movements.

5. Listen to your body: If you feel pain, do not continue training. Stop and rest. If the pain does not pass, consult a doctor.

6. Prevention of common injuries:

   • Stretches and dislocations: Stretches and dislocations are common injuries that can occur during training. To prevent stretching and dislocations, it is necessary to properly knead, perform exercises with the right technique and gradually increase the load.
   • Back pain: Back pain can be caused by improper technique of performing exercises, weak muscles or overstrain. To prevent back pain, it is necessary to strengthen the muscles of the bark, perform exercises with the right technique and avoid lifting weights in the wrong way.
   • Knee pain: Know pain can be caused by improper technique of performing exercises, weak muscles or overvoltage. To prevent knees, it is necessary to strengthen the muscles of the legs, perform exercises with the right technique and avoid exercises that provide excessive knee load.
   • Pain in the shoulders: Pain in the shoulders can be caused by improper technique of performing exercises, weak muscles of the shoulders or overvoltage. To prevent pain in the shoulders, it is necessary to strengthen the muscles of the shoulders, perform exercises with the right technique and avoid exercises that provide excessive load on the shoulders.

7. First aid for injuries: If you were injured during training, immediately stop training and provide your first aid.

   • RICE:
     • REST (rest): Stop training and let the injured area relax.
     • Ice (ice): Attach ice to the injured area for 15-20 minutes every 2-3 hours during the first 24-48 hours.
     • Compression (compression): Put an elastic bandage on the injured area to reduce swelling.
     • Elevation (rise): Raise the injured area above the level of the heart to reduce swelling.

8. Consultation with a doctor: If the pain does not pass within a few days or if you have received a serious injury, consult a doctor.

VIII. Motivation: how to stay in the way to success

1. Setting goals: Setting goals is an important step towards the achievement of fitness results. Install realistic and measurable goals. For example, instead of setting a goal to “lose weight”, set a goal to “lose 2 kilograms per month”.

2. Creating a plan: Create a plan for training and nutrition that will help you achieve your goals. Write down your training and meals to track your progress.

3. Search for a training partner: Training with a partner can be more motivating and funny. A partner can help you stay on the way to success and support you in difficult times.

4. A reward for achievements: Reward yourself for achieving your goals. For example, if you have achieved your goal of weight loss, buy yourself new clothes or go to a spa.

5. Remember the reasons why you started: In moments when you do not want to train, remember the reasons why you started to engage in fitness. Remind yourself of your goals and how you want to feel.

6. Avoid comparison with others: Do not compare yourself with other people. Each person is unique and has his own path to success. Focus on your own progress and do not allow other people to knock you out of the way.

7. Be patient: The results do not come instantly. Be patient and continue to work on yourself. Over time, you will definitely see the results.

8. Enjoy the process: Fitness should be pleasant. Find the types of activity that you like and do them regularly.

IX. Psychological aspects of movement: impact on mental health

1. Movement and mood: Physical activity has a positive effect on mood and mental health. During training, the body distinguishes endorphins that have an analgesic and antidepressant effect.

2. Reducing stress and anxiety: Regular physical exercises help reduce stress and anxiety. The movement distracts from negative thoughts and helps to relax.

3. Improvement: Physical activity can improve sleep quality. Regular training helps fall asleep faster and sleep tight.

4. Improving self -esteem: The achievement of fitnesses can increase self-esteem and self-confidence. When you see that your body becomes stronger and healthier, you begin to treat yourself better.

5. Improving cognitive functions: Physical activity can improve cognitive functions, such as memory, attention and concentration. Movement increases blood flow to the brain and stimulates the growth of new neurons.

6. Socialization: Sports in the group can help you socialize and make new friends. Communication with other people can improve your mood and well -being.

7. Overcoming depression: Physical activity can be an effective remedy for the treatment of depression. Regular training helps to increase the level of serotonin, dopamine and norepinephrine, which play an important role in the regulation of mood.

8. Meditation in motion: Some types of physical activity, such as yoga and tai-chi, combine physical exercises with meditation. These practices can help you calm your mind, relieve stress and improve well -being.

X. Movement in everyday life: integration of activity into routine

1. Hiking: Walking is a simple and affordable form of physical activity, which can be easily integrated into everyday life. Go to work, to the store or for a walk in the park.

2. Stairs instead of an elevator: Go up the stairs instead of an elevator or escalator. This is a great way to strengthen the muscles of the legs and buttocks.

3. Active transport: Rink a bicycle to work or study. This is not only good for health, but also environmentally friendly.

4. Warm up at the workplace: Take short breakup breaks and stretching during operation. This will help you relieve stress and improve blood circulation.

5. Active games with children: Play active games with children in the fresh air. It is not only fun, but also good for health.

6. Work in the garden: Work in the garden is a great way to engage in physical activity and spend time in the fresh air.

7. Home affairs: Turn homework into training. Smel the floor, wash the windows or work in the garden.

8. Active vacation on the weekend: Spend the weekend in nature. Go on hiking, roll on a bicycle or swim in the lake.

9. Parking further from the entrance: Park further from the entrance to the store or office to walk.

10. Install reminders: Set reminders on your phone to get up and move every 30 minutes.

XI. Movement and age: adaptation of training to various stages of life

1. Movement in childhood and adolescence: Physical activity is important for the healthy growth and development of children and adolescents. Regular sports help to strengthen the bones and muscles, improve coordination and posture, as well as reduce the risk of obesity and other chronic diseases.

2. Movement at a young age: At a young age, it is important to maintain physical activity in order to maintain health and energy. Regular training helps strengthen the cardiovascular system, increase endurance and maintain healthy weight.

3. Middle Age: In middle age, it is important to continue to engage in physical activity in order to slow down the aging process and maintain functionality. Regular training helps strengthen the bones and muscles, improve balance and coordination, as well as reduce the risk of osteoporosis and other diseases associated with age.

4. Elderly movement: In old age, physical activity is especially important for maintaining health and independence. Regular sports help to strengthen the bones and muscles, improve balance and coordination, as well as reduce the risk of falls and fractures.

5. Adaptation of training for age: It is important to adapt training for your age and level of physical training. Older people should choose exercises with a low load on the joints, such as walking, swimming and yoga.

6. Consultation with a doctor: Before starting sports at any age, you should consult a doctor.

7. Examples of exercises for different age groups:

   • Children and adolescents: Games in the fresh air, team sports, swimming, dancing.
   • Young people: Running, swimming, cycling, strength training, fitness classes.
   • Middle -aged people: Walking, swimming, yoga, pilates, strength training with moderate weight.
   • Elderly people: Walking, swimming, aquaerobika, yoga, ta-chi, equilibrium exercises.

XII. Movement and special health states: approach to training in the presence of diseases

1. Movement for diseases of the cardiovascular system: Physical activity can be useful for people with diseases of the cardiovascular system, such as coronary heart disease, hypertension and heart failure. However, before starting sports, you need to consult a doctor.

2. Diabetes movement: Physical activity helps to control the blood sugar and reduce the risk of diabetes complications. People with diabetes should engage in moderate aerobic exercises, such as walking and swimming, as well as strength training.

3. Arthritis movement: Physical activity helps reduce pain and stiffness in the joints, as well as improve functionality. People with arthritis should choose exercises with a low load on the joints, such as swimming, walking and yoga.

4. Maineering for osteoporosis: Physical activity helps strengthen the bones and reduce the risk of fractures. People with osteoporosis should be engaged in strength training and exercises with weight load, such as walking and dancing.

5. Asthma Maps: Physical activity can be useful for people with asthma, but before starting sports, you need to consult a doctor. People with asthma should choose exercises that do not cause asthma attacks, such as swimming and walking.

6. Consultation with a doctor: Before starting sports in the presence of any diseases, it is necessary to consult a doctor. The doctor will help you choose a safe and effective training program.

7. Adaptation of training for health status: It is important to adapt training to your health and level of physical training. Start with low intensity and gradually increase it.

XIII. Tools and technologies to maintain movement: applications, gadgets and resources

1. Fitness trackers and smart watches: Fitness trackers and smart hours can help you track your physical activity, sleep and pulse. They can also motivate you to move more and reach their fitness faces.

2. Fitness applications: There are many fitness applications that offer training, power plans and tips on a healthy lifestyle.

3. Online training: Online training is a convenient way to play at home. There are many online platforms that offer training for all levels of training.

4. YouTube Court: On YouTube, you can find many videos with training, nutrition tips and motivational speeches.

5. Podcasts about health and fitness: Podcasts are a great way to get health and fitness information during walks or homework.

6. Web sites about health and fitness: There are many websites that offer information about health and fitness, as well as tips and recommendations.

7. Social media: Social networks can be a great way to find support and motivation for sports. Join fitness groups and communicate with other people who share your interests.

8. Using technologies for tracking progress: Technologies can help you track your progress and see the results of your efforts. It can be very motivating and help you stay on the way to success.

XIV. Movement and ecology: communication with nature and active lifestyle

1. Advantages of fresh air training: Fresh air training has many advantages compared to workouts in the room. They help improve mood, reduce stress and anxiety, as well as get more vitamin D.

2. Types of activity in the fresh air: There are many types of activity that can be engaged in the fresh air, such as walking, running, cycling, swimming, hikes, skiing and snowboarding.

3. Environmental transport: Choose environmentally friendly transport, such as a bicycle or public transport to get to the place of training.

4. Garbage cleaning during training: Combine training with garbage harvesting in parks and on the beaches. This is not only good for health, but also for the environment.

5. Organization of active measures in nature: Organize active events in nature for your friends and family. This is a great way to spend time together and support a healthy lifestyle.

6. The impact of the environment on motivation for movement: A beautiful and pure environment can motivate people to move more and play sports.

7. Examples of environmentally friendly sports:

   • Swimming: Swimming in natural reservoirs, such as lakes and rivers, is an environmentally friendly sport.
   • Walking and running: Walking and running along the forest paths and parks are environmentally friendly sports.
   • Cycling: Cycling is an environmentally friendly type of transport and a great way to play sports.
   • Kayaking and canoe: Kayaking and canoe is a great way to explore nature and play sports.
   • Rock climbing: Scaling is an extreme sport that requires good physical training.

XV. Myths and misconceptions about movement: we debunk popular stereotypes

1. Myth: “I am too old/young for sports.” Age is not an obstacle for sports. The main thing is to adapt training for your age and physical training.

2. Myth: “I don’t have time for sports.” Even 15-20 minutes of physical activity per day can bring health benefits. Integrate activity in your daily life.

3. Myth: “I need to go to the gym to be in shape.” There are many ways to play sports without visiting sports