Have you thought about sports? Excellent! Regular exercise will make you stronger, fitter and leaner. However, if you used to be far from any kind of sport, the body needs to be prepared for stress and improve your physical fitness. This is what will be discussed in the article.
General physical training (GPP) can be based on any type of physical exercise – fitness, gymnastics, aerobics, running, team games, swimming, martial arts, etc. Anyone can be given priority. GPP is not a sport, but no sport can do without it.
Why is good physical fitness so important? ↑
Physical training helps to prevent diseases and injuries, deviations in physical condition and development, reduces the decline in performance, accelerates the recovery of expended nervous and muscle energy.
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One of the most important conditions for the process of physical training is its rational construction over long periods of time. This is a long process of systematic improvement of physical qualities, preservation and strengthening of health.
Do not be afraid of the phrase “long process”. Strengthening the body is not a quick matter, but step by step, day by day, little by little, you will become stronger, leaner, more resilient. If you go to lead a healthy and sporty lifestyle, you need to strengthen your own physical training.
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Daily activity should become a habit, then the body itself will require additional loads.
In order not to undermine the body – and only we ourselves are responsible for our health – we need to consciously approach both sports and our well-being and sensations.
Before you start doing any kind of sport (swimming, fitness, running, etc.), we strongly recommend that you consult a doctor . In modern medical centers, you can easily get preliminary recommendations based on simple examinations. Check if your cardiovascular system is normal, if there are any pathologies or chronic diseases, if your joints and spine are in order.
Regular physical activity strengthens the most important systems of the body and reduces the risk of dangerous diseases.
Free and available to everyone ↑
The activities listed below are suitable for people aged 16-75.
Don’t underestimate the importance and usefulness of walking. This everyday activity is not only pleasant, but also very useful. This is also a burden. It is free and available to everyone, regardless of age and degree of employment. And especially for those who are overweight. Such people need to start with walking, because. more active, intense, physically and difficult activities with an extra 20–30+ kilograms are contraindicated – they put too much stress on the heart and there is a high probability of injury to the knee joints.
Try to walk as much as possible. Go up and down on foot instead of the elevator (if you are seriously overweight, just go down!). If you need to go to the store, do not get into the car (you can ride a bike). 15 minutes walk is not difficult, right?
The daily rate of human physical activity, in terms of steps, is 10,000 steps. This is a two hour walk.
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Walking strengthens the cardiovascular and respiratory system, gives muscles tone. For those who are concerned about counting calories: a 2-hour measured walk burns about 350 kcal at an average weight. Overweight – more.
Morning exercise ↑
Also available to everyone. You can set aside 5-15 minutes for a warm-up, right? No need to be lazy, you have everything for morning exercises. You don’t need dumbbells, horizontal bars, fitballs (but it’s good if you have them), a rug can come in handy.
Morning warm-up exercises should become a habit. To begin with, an example of a 5-minute charge. 30 seconds are allotted for each exercise (this is an average of 10-15 approaches), plus 10 seconds for rest and change of position.
After such a charge, you have already woken up, you feel cheerful. Muscles are in good shape, blood runs cheerfully through the veins.
There are free 5, 7, 10 or 15 minute workout programs in the app stores for Apple, Android and Windows (for example: Workout Trfiner, Seven, 7 minutes, Daily Workout, 7 min Full Workout, etc.). All of them with timers and examples of exercises. You can download the program to your tablet or phone and practice where there is one and a half square meters of free space.
Cardio training: what is it for, where to start and how to do it >>
If you have average physical fitness and no heart problems, try the 4-minute intensive workout according to the Tabata protocol (video lesson – in the materials supplementing the article).
When doing daily exercises seems too easy for you, change the program.
We described in detail the training available to everyone who wishes, with examples of various exercises – with and without equipment – in the article ” Fitness at home and in the office, or How to keep fit” . Choose the exercises you like and include them in your daily program.
Now we are not talking about yoga as a spiritual practice, only as gymnastics, useful for the body at any age.
Yoga: directions and practice >>
Yoga strengthens the cardiovascular and nervous systems, normalizes blood pressure, corrects posture, strengthens joints and ligaments, tones the muscles and improves stretching.
The most important thing is to know how to properly stand in one or another asana (pose). To do this, it is enough to visit a couple of classes. After that, yoga can be practiced as a morning exercise, and in the office, in the park, in the country, and even in public transport.
If you are practicing at home, you need the minimum equipment – a yoga mat.
Running is a very important element of physical fitness.
If you are not or slightly overweight, have no problems with your heart and joints, and feel strong enough for a half-hour jog, try it. It is preferable to run in nature – in the park, in the forest. If it’s not possible, the treadmill is fine too, but it’s not as efficient. The fact is that it is important for a “natural” treadmill in nature to have a different terrain, and it is not rigid: for knee joints and ankles, running on a non-rigid surface (ground) is less traumatic than on a hard track.
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If you haven’t done it before, you need to start running at a slow, easy pace for a distance of up to two or three kilometers on average, and gradually increase the load.
If you are not interested in running, get on a bike. Cycling 5 kilometers long will not bad strengthen your heart and body. It is only important to ride in the air, away from the tracks and city smog.
When swimming, the load is distributed throughout the body, the muscles work in harmony. This type of exercise is also useful for strengthening the cardiovascular system, hardens, helps with swelling, varicose veins and many other diseases. Swimming is ideal for those who have problems with the spine and posture.
He has practically no contraindications, with the exception of acute (or chronic) otitis, sinusitis and other diseases of the system of otorhinolaryngology.
Can’t swim? It’s time to learn. This is a very useful and important skill.
Fitness with an instructor and in a group
Exercising in the gym is also good for strengthening the body.
In groups, the program is usually designed for those whose preparation is not at a high level. A personal trainer will prepare an individual program.
How to choose a good instructor, coach and teacher for sports and fitness >>
Weight-bearing exercises make the muscles stronger and the body more resilient.
Strengthening the body is not as difficult as it might seem. Don’t miss out on tomorrow, next Monday, or the new year. Don’t be lazy. Start now! You have 5 minutes. Make a charge.