Advice 1: How to start exercise? Useful tips

Sooner or later you begin to receive information about the importance of a healthy lifestyle, adhere to proper nutrition and exercise, because constant movement is the main component of a successful happy life. And Yes, it is true that the human body can not do without movement.
How to start exercise? Useful tips

In our time man has a sufficient number of opportunities to realize their sporting desires and preferences. In every city there are pools, gyms, fitness clubs, sports grounds, Bicycle and Jogging paths. In General, this list can be continued indefinitely. And everyone chooses what he likes. By the way, such a wide range removes any age restrictions, because you can find something for the child and for an elderly person.

To finally start playing sports, you need to think about what particular area you are interested in. Maybe it is strength training, maybe skating, it's all up to preference. After that you need to decide the time to exercise and remember that it must be optimal and is chosen so that the desired effect on achievement was the highest.

For example, doing at home, it is better to conduct your workouts in the morning, when the body just woke up, cheerful and happy. So there is more likelihood that people will begin. Generally the best time for physical activity on the body is the time from 10 am to 13 PM and from 16 PM to 20 PM. Scientists believe that in these hours of physical activity reaches its peak.

So, training is selected, the selected sport, bought the form, but... something still stops. And correctly. After all, before the start of classes should contact a doctor for advice about how not harmful if the selected sport for the body, useful if such load or they will give absolutely opposite effect. And Yes, all classes should bring us joy, only then can they benefit the entire body as quickly as possible and will be achieved the expected effect. Don't forget that the most beautiful people are people dressed in happiness.

Advice 2: How to exercise in the morning

Beginners are often interested in the question of how to engage in the morning and conduct an effective workout. Whatever you practice sport in the morning time is excellent for physical activity, it is important to follow some recommendations.
How to exercise in the morning
Instruction
1
If you want to exercise in the morning, accustomed to get up at the same time. The most optimal time for training in athletics or fitness is the interval from 6 to 10 am. At this time the body is full of energy and effort that can be directed in the right direction. In this fans morning workouts more benefits than those who prefer to train in the evening.
2
To do sports in the morning followed an hour or two before work or school. You must not distract the thoughts of impending chores. Thus after the workout you should have enough time to take a breath and relax a bit: if you immediately go to work, you can easily make fatigue.
3
30 minutes before workout take a protein-carbohydrate complex, also known as gainer. This safe food additive is sold in all stores of sports nutrition. It is necessary for the activation of the energy processes and prepare the muscles for hard training. Serving of fast-digesting protein svarochnogo shall be not less than 30 g.
4
For those who prefer to engage in the morning, you should take a responsible approach to drafting training programs. It is not necessary to burden yourself with an hour and a half or more lessons, better spend fast (40-60 minutes), but intense workout. If you think that, for example, do not have time to study for a time all muscle groups, increase the number of workouts per week from 3 to 4-5. However, it should be done with experienced athletes.
5
Immediately after training take another 30 g svarochnogo protein to help the muscles recover faster. Be sure to take a hot shower to disperse the blood throughout the body. An hour after finishing your workout, you can enjoy Breakfast, which should also equally be proteins and carbohydrates. Depending on your training goals, it is recommended to eat small portions 4-5 times a day at regular intervals of time.

Advice 3: Can I do sports every day?

"Chief academician Joffe has shown that cognac and coffee
you will replace the sport and prevention...".
Sports are becoming more popular, and no wonder. It is now fashionable to have a slim, trim figure, to look successful and energetic, to monitor their health. How often beginners wanting to get everything immediately, eager to start training, but, being disappointed in the results, throw classes in a month or two.
Can you do the same?

Nine reasons to choose sport



So the decision was made! You have purchased a subscription to a fitness or gym. And already painted the head a nice picture of how to change your appearance in just... Stop! The results will have to wait much longer than a week or even a month. The first thing you have to do is to develop the habit of regular exercise. Sport is, without exaggeration, have become part of everyday life. There is a very important motivation, self-discipline, ability to plan your time. So what gives us sport?
• Sports — a great helper in the fight against obesity. Lifts and improves the shape.
• The sport makes people more resilient — you will climb stairs, carry heavy bags, can not shortness of breath to catch up a leaving bus.
• Sports helps to develop such valuable qualities as will power, discipline, commitment.
• Sports improves blood flow and activate not only the muscles but also the brain.
• Sports eliminates bad habits, the craving for alcohol, Smoking, drug addiction.
• Physical activity helps to improve mood, relive the stress. In some cases, sports can replace drugs for depression.
• Properly selected physical activity reduces the risk of many diseases, improves heart function, stabilizes blood pressure, helps to get rid of back pain.
• Sports helps older people many years to be in good physical shape.
• Actively attending a fitness club or gym, you will expand your social circle, you will have many new acquaintances and even friends.
If you wish to quickly lose weight, you need aerobic exercise. They enhance the metabolism, burn a lot of calories. These exercises can be performed daily, as they do not lead to muscle strain.



How can you succeed?



Starting regular exercise, you should remember that you should start small. The main thing at this stage is to correctly select and perform a set of exercises and calculate the load according to your physical condition and age. You must learn to feel their muscles and manage their stress. At this stage it is better to do under the guidance of an experienced instructor, and you can then maintain the shape yourself.


Daily training with repetition exercises (especially fuzzy running) will not only help, but will slow down the process. There will be an effect "of over-training of muscle", they simply won't have time to recover. After all, muscle growth occurs not during training, and after it — during the recovery period. Sports are a kind of stress to the body, which needs time to improve endurance, increase muscle volume and eventually training to repetition of loads.
To maintain health to a ripe old age, you need to love and train my body; to remember that life is movement and this can help in regular exercise.



But this does not mean that free from training day to sit on the couch. It will be useful to jog, do light exercises or even just to walk in the fresh air.
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