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Physical training

Physical training

Today, the health fitness market is in the billions of dollars in the US alone. After all, millions of people have a desire to lose weight and look great. But many do not know anything about effective training schemes and rules in this area.

There are millions of physical education lovers, but many of them are simply ignorant. All of this gives rise to many of the myths about exercise that are worth considering.

The path to results is through pain and suffering. During training, you really need to give all your best, almost at the limit of endurance. However, if at the same time there are unpleasant sensations and poor health, weakness and pain, then you need to think about it. Discomfort can still be tolerated, but is the pain normal? It should not be present with normal exercise. Ideas that exercise should hurt are even harmful. After all, the unpleasant sensations in the muscles during exercise indicate that some damage has occurred inside. Slight painful sensations are allowed only for beginners. This myth is constantly refuted by physiotherapists, doctors and just research. Nevertheless, people still believe that in exercise it is necessary to exercise volition and train through pain. This myth turned out to be so persistent that experts from the famous popular science program "Mythbusters" were even forced to take it up. It must be remembered that even with serious exercise, pain signals should stop the exercise. In addition, a person, due to unpleasant sensations, will quickly lose motivation to continue such activities, but training should have the exact opposite effect.

Muscle pain appears due to the formation of lactic acid there. It often happens that one or two days after training, aching pain forms in the muscles. It turns out that this syndrome is called delayed muscle soreness. But the lactic acid produced during exercise in the muscles in this case has nothing to do with it. It is a common myth that muscle pain is directly related to the formation of lactic acid there. It is produced in the muscles when they are forced to contract without access to oxygen, or anaerobically. This can happen during resistance training. But aerobic activity, such as walking or jogging, involves the active participation of oxygen. In this case, rather little lactic acid is formed. So do not assume that this syndrome is directly related to her. In addition, lactic acid leaves the muscles shortly after training, long before the onset of pain. And it appears due to muscle breaks that form during training. This is especially common with beginners. During exercise, strong loads cause micro-tears in muscle tissue, which gives rise to inflammation and pain. Nevertheless, damage to muscle tissue is the first step towards its further growth, increasing strength. Muscles are made of continuous protein fibers, which, when contracted, compress the entire muscle. And new, strong and healthy fibers just appear at the place of rupture, restoring this place in an improved version. From this it follows that as you get used to the loads, it is necessary to gradually increase the volume of working weights, this is the only way to develop the strength and volume of muscles.

The pain from the first workouts cannot be avoided. If you want to avoid unwanted pain, then you should use the recommendations of doctors. The training program should be started slowly, gradually increasing the load. Make sure your body is ready for stress. In case of painful sensations, you should take a day or two to recover. You can also recommend replacing your strength training with a treadmill. After all, there is simply no point in training, which due to pain in a week will become impossible, in the long term.

Exercises should take a long time. Speaking of possible ill health, it's worth noting that getting in shape shouldn't take long. For most people, this fact is very encouraging. It is also worth saying that there is no magical or just universal way to quickly get into good shape. On the other hand, there are some recent research findings that make it clear that a good workout program doesn’t mean spending hours at the gym every day. Canadian scientists from McMaster University have proven that 20 minutes of daily exercise is sufficient. But in this case, there is a catch. Indeed, in order to achieve results in the shortest possible time, it is necessary to dramatically increase the intensity of training. For this, the same high-intensity interval training, which was discussed above, was developed. Doctors believe that such exercises can actually shorten the duration of training, but at the same time, greater intensity is required to achieve results. Every day you can give all your best for 15 minutes. But only for the majority, such loads will seem so high that they will only last for a few days. Before starting such training, you should first consult with your doctor, and increase the load gradually. Everyone should find their own middle ground between the intensity of the classes and their duration. If you have an hour of free time, then you should not force your body in excess of a condensed workout for half an hour. They should be started if there is a real readiness for them.

We must fully devote ourselves to training. It is also worth remembering that regular exercise can be beneficial to your health, but you should take walks in the fresh air from time to time. You are not going to devote your whole life to the gym, are you? And even a half-hour walk in the air will give the body quite a lot. Any activity is good, but you should not deprive your body and strive to lock it in the gym.

During training, you need to consume special, sports, drinks. Advertising can say anything that these products help to restore the supply of minerals, electrolytes and other substances. People just believe it without thinking about the truth. In fact, sports drinks help improve the quality of high-intensity workouts and workouts longer than an hour, they can be comparable to a triathlon or marathon. The task of such means is to provide the body with water, which goes away with sweat, sugar in the form of glucose, which is fuel for muscles. Indeed, at high loads, additional nutrition will not harm them. If the loads are not too great, and we are talking about a half-hour run on a treadmill or a city bike ride, then there is no need to talk about the need for such drinks. It is also worth remembering that if a person also seeks to lose weight during training, then with such funds he should be doubly careful. After all, the calories contained in a sports drink can easily compensate for those that were burned during exercise. Naturally, manufacturers of such products prefer to keep silent about all these nuances in their advertising. So people think that sports drinks are needed for any workout. In fact, they are useful only for those who need them. For most moderately exercising people, water will be enough. And this opinion is shared by the majority of experts who do not depend on the manufacturers of such funds. For example, there is a whole self-proclaimed Sports Science Institute "Gatorade" that has published an entire article on the universal benefits of drinking these drinks. And this text was quickly replicated by many sources, only further spreading this myth.

Stretching should be done before exercising to avoid injury. I must say that such a statement is very controversial. Stretching has, in addition to its pros and cons, in addition to supporters and opponents. Many people generally confuse warm-up and stretching. The first is especially important before a heavy load and really helps to avoid injury. But stretching can, on the contrary, reduce the quality of the exercise. Statistics provided by the Centers for Disease Control and Prevention say stretching doesn't prevent injury at all. When preparing for the exercises, it is important not to confuse stretching and warm-up. Before training, you need to warm up well, but you can only stretch a little to improve flexibility. Long stretching is appropriate during a long sedentary sitting at the workplace.

Exercise will not give you the opportunity to lose weight, it is just a way to build muscle. To fight obesity, you need to take an integrated approach. Training alone simply cannot solve this problem quickly. That is why people are so often disappointed in physical education and turn to newfangled diets. But this common statement is not entirely true. Even if it is based on the results of studies in which people who lose weight through exercise do it more slowly than those who are on a diet. The fact is that it is much easier to limit your calorie intake than to try to burn the extra ones in the gym later.

For many people it is much easier to change their diet, but this does not mean that gaining muscle mass leads to an increase in overall weight. Indeed, muscle mass can increase, especially with strength training. Some people believe that this leads to weight gain, and not vice versa. But muscles cannot grow from weight loss diets, they need exercise. And with weight loss, people lose muscle along with fat. Exercises are designed to preserve muscles even in the process of losing weight. If during the period of a diet with extra pounds, muscles also go away, then this will slow down the metabolism. This is why dieters are so prone to regain weight. But training prevents muscle loss, the metabolic rate remains the same, and re-gaining fat is no longer so likely. Those who are looking for real stories of successful struggle with extra pounds should not turn to commercials, but read the stories on the NWCR website. This private organization collects, summarizing, stories about people who have successfully lost weight for a long time.

Being overweight makes people feel lonely or doomed to fail. But this is not a cross on health. With the help of physical education and sports, you can not only lose weight, but also return to a healthy lifestyle. Feeling abandoned is not worth it, because the diet along with exercise will help you return to a healthy lifestyle. There are research centers out there that will tell you how exercise can reduce the risk of diabetes and many forms of cancer, let alone relieve depression and anxiety.

With exercise, you can lose weight quickly. This myth is the opposite of the previous one. But you can't blindly believe in him either. After all, people just quit training, not discovering any desired changes after long and hard training. The problem is that exercise can help you lose weight, but in a different way. You cannot simply increase the number of calories burned in relation to the received, as is usually done. Covering a kilometer in an hour, you can burn 100 calories. And just sitting in a chair during the same time you can burn half as much. Real weight loss is possible only when the limit of load tolerance on the muscles constantly grows from the very beginning of training. The myth of fast weight loss in training has been destroyed. During the exercise, the person begins to walk faster or even start to run. The distance and walking time may increase. But if you run five together one kilometer, then 500 calories will be burned at once. It will take longer, but losing weight can be more effective than just sitting at home. Improvement in well-being will come pretty quickly, but it should not be confused with weight loss directly.

To grow muscles, you need to use nutritional supplements. This myth is another one created by marketers. And he is actually true only for a narrow circle of athletes. But do sellers chasing profit say this? Supplements can be beneficial for a bodybuilder or weightlifter, but the average person who lifts weights 2-3 times a week just to keep fit doesn't need to swallow protein shakes or creatine. Scientists say that the body needs protein to increase muscle size and strength. However, it is already found in our regular food. Therefore, supplementation simply does not make sense. And what we are offered under the guise of nutritional supplements is the same protein derived from soy and milk. Therefore, such a waste of money is the encouragement of companies that do the normal work of our body. It is also worth remembering that getting protein from regular food, we also gain energy in the form of calories and carbohydrates, which is so necessary for training. And no one encourages you to give up a protein shake if you like it. You just have to remember that this is a very rich food in nutrients, vitamins and protein. It can turn into extra calories if you also eat after training. But such a dish is quite possible to prepare yourself. A different approach is acceptable for those who are seriously involved in bodybuilding and lift large weights for several hours every day. But an ordinary person does not need such food additives.

Training is dangerous for those who did not train in their youth. In fact, it is never too late to take care of your health, you just need to increase caution and attentiveness with age. In 2009, they conducted research based on the testimony of 1,800 older people. It turned out that those who started or continued to play sports in old age lived longer on average. And in recent years, these people have felt better than those who abstained from exercise. Therefore, this myth should be considered untenable. The main thing in this matter is a careful selection of a training program that would take into account a person's age and physical abilities. Then the positive effect will immediately manifest itself. Physical education at this age can improve memory, relieve feelings of anxiety and depression, and even joint pain will go away.

It is better to train at home than in the gym, or conversely, it is better to train in the gym than at home. Is it worth finding out where is the best to train? After all, opinions are divided exactly by half, and all studies come to a dead end. First of all, you need to stop opposing one to the other and understand that everyone is free to train wherever he wants. In 2009, The New York Times published an article based on research that people are more likely to engage in physical activity if they have sports equipment at home. But in the long run, it’s more common to stop exercising.But this can in no way indicate that home sports corners have a bad effect on the motivation to go in for sports or, on the contrary, they inspire at the initial stage. After all, the study proved that the main thing is perseverance and desire to achieve results in physical education, adherence to a sports regimen. And it doesn't matter where the necessary equipment is located - in the next room or in the gym far from home. As a result, those who believed in themselves and in their goal and forced them to train more often achieved results, including at home. It turned out that those who were not so confident in their abilities decided to go to the gym or included training in their daily routine. So it turns out that both parts of this myth are false. The effect of training does not depend on where it takes place, but on the motivation of the person himself and the focus on achieving results.


Watch the video: How to improve endurance and core strength. Soccer training drill. Nike Academy (September 2021).