What physical activities are most effective for weight loss? Why losing weight physical activity

What physical activities are suitable for weight loss?

Secondly, the use of strength exercises that include the work of the whole body. This will optimize training time, boost your metabolism and promote muscle growth, which, against the background of a low-calorie diet, will create the “calorie deficit” necessary for weight loss.

It should be noted that a competent combination of the above types of physical activity will allow developing most of the motor qualities. And the regularity of training and the right diet, contribute to a change in metabolic parameters, which ultimately will allow you to spend more calories at rest.

Also, an additional way to increase energy consumption during the day is to increase household activity (for example, more time to walk).

Training diary

There is no shortcut!

Hormonal changes

In the case of weight loss in a short period of time, a sharp restructuring of the body occurs at the level of biochemical processes, which is especially evident when taking special diet pills. This can lead to serious problems from the internal organs and changes in the hormonal background of the body.

Loose skin

This problem arises due to the fact that the skin does not have time to pull itself up behind the rapidly shrinking layer of subcutaneous fat. But if you're losing weight gradually, then you don't have to worry about it. Most often, this problem occurs in those who have done a large number of liposuction operations or actively used "chemistry", and here, unfortunately, no creams and supplements will help.

Dehydration

Avoiding fluid intake, eliminating salt from the diet and taking diuretic pills is a very common way to lose weight, especially among athletes who strive to get into a lighter weight category. But all this can be not only unhealthy, but also deadly! It makes no sense to lose weight due to fluid loss, because when you return to a normal diet, you will immediately regain the lost weight.

Overtraining

Intense workouts, low-calorie diets, and the pursuit of results can drive you into a state of constant (chronic) overtraining. This occurs in people who, in an effort to lose weight as quickly as possible, leave all their strength in training, forgetting about recovery and an appropriate diet. As a result, instead of going to the gym, you struggle to get yourself out of bed. Moreover, poor nutrition and chronic fatigue will lead to a decrease in muscle mass, which will not allow you to burn enough calories in the future.

Reverse result

In the case of rapid weight loss, the basal metabolism slows down and the body needs fewer calories (energy) for life support. And often, not maintaining a strict diet and returning to their usual diet, people gain more kilograms than they used to, because they do not take into account the fact that they no longer need as many calories for life support as they needed before losing weight (i.e. "usual diet" will contain excess calories).

Thus, a well-designed training program, proper nutrition, full recovery and constant monitoring of well-being will allow you to gradually get rid of excess weight and avoid the above consequences of losing weight!

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Physical activity for weight loss is just as necessary as well-organized nutrition. Without them, the body will quickly lose its shape, the skin will become flabby and hang in folds. This is especially noticeable after express diets that sharply limit calorie intake. Therefore, having made a decision to lose weight, you must immediately consider what kind of physical activity will help you in this process.

Modern clubs offer a huge selection of a variety of fitness areas. To make it easier to navigate them, you need to understand that all physical activity is divided into aerobic and anaerobic. The most effective for weight loss are precisely aerobic exercise. This has become the reason for the high popularity of various areas of aerobics. Anaerobic exercise creates strength training. Without them, muscle growth and the acquisition of a relief body are impossible.

If you want to not only lose weight, but also get a beautiful athletic figure with well-defined muscles, you will have to combine different types of loads.

Here are the TOP 10 most popular varieties of club workouts:

From such a variety, it is easy to choose the type of physical activity that best suits your goals, temperament and individual capabilities. A conversation with an instructor and a visit to trial training sessions, which are free in most clubs, will help you make the right decision.

Home exercise

When there is no opportunity or desire to regularly attend group training, then you can do it yourself at home. Below are some of the most effective and affordable types of classes:

But physical activity is not only active sports. Those who are not at all friends with physical education can load their body completely unnoticed by themselves, just by slightly changing their usual way of life. For example, you need to make it a rule to walk more, and preferably at a fast pace. Refusal of the elevator can give an additional 400 calories lost per day. Of course, it all depends on the number of floors and how often you have to go out. From domestic work, the largest amount of energy is taken by hand mopping and dusting the carpet.

Moreover, any kind of outdoor activity also contributes to the acceleration of metabolism and the rapid burning of calories. Whether it's playing with a child, cycling, rollerblading, boating or horseback riding - any physical activity counts when you need to get rid of extra pounds as soon as possible. Therefore, a quiet weekend at the TV or monitor is completely excluded for you.

We are careful

Despite the fact that physical activity is very useful, some types of training have a number of contraindications. Therefore, it is better to consult a doctor before starting them, especially if you have congenital or chronic diseases.

You can not train on a full or empty stomach. On average, at least an hour should elapse before or after a workout. But some types of classes impose special conditions, so this point is better to check with the instructor.

If you are just starting to actively train, do not be too zealous. At the start, the main thing is to master the correct breathing and exercise technique. It is better to do fewer repetitions, but correctly. The load should increase gradually, then the muscles will actively develop, and not overstrain.

It must be remembered that a long repetition of the same complex leads to addiction, and the effectiveness of training decreases. Therefore, part of the exercises or the entire complex from time to time must be replaced with new ones.

What helps best

It is difficult to say what kind of physical activity will help you lose weight faster for you. Feedback on the effectiveness of different types of training is very different. They agree on only one thing - if classes bring pleasure, then the benefits from them are many times greater than from professionally conducted ones, but to which you force yourself to go.

Not the last role is played by a properly adjusted diet. Although it also largely depends on what type of training you prefer. If you need to burn fat faster, then a low-fat diet and strict restriction of salt and sugar intake is recommended. For intense workouts, the body needs proteins and carbohydrates to provide energy and building material for muscle fibers. The total calorie content should not fall below the physiological minimum. Only a combination of an active lifestyle and the principles of a healthy diet will give the fastest result.

Is physical activity necessary for weight loss? Is it true that not all loads “burn fat”? How, when and where are training calories spent? Is there an optimal weight loss program for everyone?

For those who are just starting to think about such a choice for themselves, and for the first time trying to find answers to these questions, we will tell you the most basic principles that are important in weight loss.

Can you lose weight while lying on the couch?

To begin with, let's ask ourselves a question that always arises among beginners: how much physical activity do people need to lose weight? After all, if science has established that with a negative balance of calories, a person will lose weight in any case, then perhaps it’s enough just to eat less, and that’s it? We will eat half as much as we spend, and we will lose weight. Correctly? Correctly. But in such weight loss there are several unpleasant moments:

• the body, feeling a strong lack of energy, reduces its own energy consumption - muscle activity, pulse, respiration, growth and recovery processes, etc. - all vital processes noticeably slow down after several days of significant energy deficiency. As a result, having created a large energy deficit, after a maximum of a week we will see that the rate of weight loss will drop significantly.
• reducing energy expenditure, the body, first of all, gets rid of muscles, because. it is they who make the maximum contribution to our energy costs, and even when we are sitting or sleeping. Therefore, the result of such weight loss, especially for men, is extremely unattractive: the torso, arms and legs are noticeably reduced, while the stomach continues to hang down, which is against the background of a haggard body , at times, looks even worse than the original, more proportional figure.

• at the same caloric content at which he used to lose weight, he begins to get fat (energy costs decreased with muscle loss)
• even having grown fat, he does not increase energy consumption to the previous values. (with the addition of fat, energy consumption almost does not change)
• both appearance and physical performance are noticeably deteriorating

Therefore, in order to prevent a person from eating less and getting fat even more, usually dietary recommendations prescribe not to create a caloric deficit of more than 10-20% of the usual diet, and not to cross the calorie limit beyond which the body ceases to have enough even for daily needs - energy supply to the heart, brain, lungs ... With a slight energy deficit, the body practically "does not notice" that it is losing weight - daily fluctuations in the energy balance are more significant than the average daily weight loss. But the rate of such weight loss can rarely be more than 2 kg per month for women and 3 kg for men. At the same time, there are still problems associated with muscle loss, although with slow weight loss they are not so significant - body shapes usually catch up with small muscle losses, in contrast to the fasting regimen.

One-stop solution for most problems

So, in fact, it turns out that if we decide to lose weight, then we can do it both more efficiently and more beautifully, only by increasing physical activity. Moderate activities (at first it can be dancing or walking) bring many advantages at once:

• They allow you to practically save muscle mass, and, accordingly, energy consumption at rest (basal metabolism).
• Increase daily energy consumption by a significant amount, allowing you to increase energy deficit (hence, the rate of weight loss), without reducing the amount of food.
• They allow, with the same or greater energy deficiency, to eat more satisfyingly (here, of course, individual characteristics of the diet and habits are important)
• Reduce the likelihood of almost all symptoms and diseases characteristic of fat people (lower cholesterol, increase insulin sensitivity, train the heart, etc.)
• You probably know a lot of pluses yourself, since you are seriously interested in this topic :)

Only beginners should not deceive themselves, sports do not mean a less serious attitude to diet, but they only improve the efficiency, comfort and healing effect of proper nutrition. Moreover, on the Internet, you can sometimes read figures like “cleaning an apartment - 350 kcal” in energy consumption tables. Do not believe it, an untrained woman, as a rule, will not spend 300 kcal for all her gymnastic exercises! And at the same time, one extra chocolate bar contains more than 500 of them! In any case, beginners, and especially women, should remember that the main muscles in a person are in the legs, and no work with the hands can be compared, on the scale of the body, for example, with walking up the stairs, squats, intense dancing or an exercise bike.

What to choose? What to avoid?

So, if we decided that we would do it, then which is better? Here, for beginners, first of all, the question is individual preferences, as well as opportunities. Some types are good for simplicity and cheapness - walking in the park or stairs is available to everyone, some types, on the contrary, are good for exclusivity - classes with a personal trainer will help you “get involved” in training without any problems, and if they are paid for six months in advance, then they will be a pity miss:). It is clear that any physical activity will bring a huge number of the above-mentioned advantages, and it is much more important to choose something that can surely become part of your lifestyle, the regime that will be easier for you to adhere to than to calculate the difference between different types of activity, and then understand what is chosen I can't work out regularly..

However, as in the case of nutrition, a lot of myths are associated with the choice of the optimal type of physical activity for losing weight. First, let's dispel common misconceptions:

• Abdominal exercises do not shrink your belly. Moreover, serious exercises on the oblique muscles of the abdomen only visually worsen the waist in women. In general, it is almost impossible to seriously remove fat in any particular place, but overall weight loss is easily achieved and a decrease in the abdomen.
• "Housework", in most cases, will not replace physical exercise. Remember that calories burned are real energy expenditure, and if you don't feel warm and/or you're actively sweating, then your energy expenditure is likely to be less than 300 kcal per hour. (depends, of course, on the temperature in the room, and on clothing, and on individual characteristics). For orientation, know that 300 kcal is enough for an overweight person to run about 4-5 km
• Rumor has it that in order to burn fat, the duration of classes should be at least 30-60 minutes. This is not true. As we know, fat is burned without exercise at all (albeit slowly), and all the calories that you didn’t get with food, ultimately (on a monthly scale), will definitely be taken from fat - well, there are no other such large energy reserves in the body . Yes, part of the calories in the classroom comes from glycogen, but, one way or another, its losses will be replenished, including, indirectly, from fat. But this myth obviously helps people set themselves up for longer sessions, which undoubtedly brings a positive result - the more calories you burn, the more fat will be spent (with the same nutrition).
• There is a myth that "to burn fat, you need to train on an empty stomach." Option: “do not eat for two to three hours after training.” This is a rather harmful myth, moreover, refuted by direct experimental verification (). It is not fat that burns the body, but any calories that, sooner or later, will still be taken from fat. But if “slow” loads, like walking, the body can perform to a large extent due to fat, then intense or strength exercises depend on glucose, that is, on current nutrition. And in fact, such a workout, carried out on an empty stomach, will not burn more fat, but less, due to a lower total load. Moreover, a glucose deficiency at the end of a workout can lead to the breakdown of muscle tissue, i.e. "burn muscle", devaluing training, however, this applies mainly to trained people and high-intensity loads.
  While you are not an athlete, only the total calorie content and total energy costs matter for your weight loss. The main thing is the intensity and duration of the workout itself, and food is important to you only insofar as it helps (or does not prevent) you from moving. Some train better after eating, some prefer to eat only after a workout, you choose whichever is more comfortable for you.
• Often, even in "authoritative sources" they write that in order to lose weight, it is necessary to conduct long-term low-intensity workouts, in the so-called "fat burning zone" (50-65% of the maximum heart rate or maximum oxygen consumption). These are the so-called cardio workouts, which, as the name implies, train the heart, and improve other physical parameters related primarily to endurance, but not to strength.
  This is also not required. In fact, if at low-intensity loads the percentage of fat in muscle nutrition is greater, then during more intense training, the percentage of glucose in muscle nutrition is higher, however, firstly, the fat burning itself is still more intense (albeit with a smaller proportion of fat), secondly, part of the fat is later spent, including indirectly on the restoration of glycogen.

Another side of the problem of stress during weight loss is health restrictions. For an overweight person, doctors often do not recommend certain types of activity. Here we refer you to consult your doctor, but it is generally known that for large ones it is usually recommended to avoid high impact loads on the joints - for example, walking or cycling is preferable to running, and swimming is often recommended for BMI> 40. However, it is your life, your choice, and you can always discuss your problems with a good doctor. Do not be afraid to ask the doctor questions: what exactly am I risking by starting to play such and such a sport? How can I reduce my risks in these classes? How similar can these exercises be replaced?

One way or another, in almost any situation, you can find an opportunity for activity (walking instead of taking the elevator up the stairs and instead of driving to work and the store, squatting at lunchtime, walking cross-country with a child, etc.). Moreover, loads (especially if they are power ones - those that we do “at the limit of strength”) burn calories not only during classes, but also within a day after! Loads also cause hormonal changes in the body that stimulate the breakdown of adipose tissue and the formation of muscle. During the day you worked out, and for the next few nights your muscles will grow and your fat will melt, thanks to growth hormoneproduced at the maximum load for you.

And try to find activities that you enjoy doing. And it's not just about developing a pleasant habit. It has long been known that endorphins stimulate the body to produce growth hormone. Good sleep also has a positive effect on muscle growth (through several hormones at once), so try to get enough sleep, at least on the nights before and after training.

Give your body the opportunity to enjoy strength and movement! And the body will thank you both with sensations, and with the view, and with the numbers on the scales!

The loss of excess kilograms is a hot topic that is inextricably linked with physical activity. There are many types of load. Each to a certain extent affects the fat layer, but it is quite difficult to determine which sport is best for losing weight on your own. Finding physical activities that help you lose weight as quickly as possible allows you to have a clear idea of ​​\u200b\u200bwhat results a variety of sports aimed at burning fat give.

Having set out to get rid of extra pounds, many choose to run. This is no coincidence. Aerobic exercise really allows you to bring the weight back to normal. Jogging, of course, is not the only physical activity that helps to achieve the desired harmony.

The following exercises are considered the most effective in weight loss:

• Cardio. It is a prolonged physical activity, the characteristic feature of which is low intensity, which increases the heart rate, which served as the name "cardio". Such workouts include: an hour session on a treadmill, walking on an elliptical trainer for twenty minutes, and so on.
• Interval. Performed with a change in both intensity and speed. These are jogging, walking on an ellipsoid, cycling. First, for example, high-speed running for half a minute, and then jogging - one and a half minutes. So, changing the speed, they do about 20-30 minutes.
• Power. Such training involves classes either with the use of weights or with the use of your own weight. They are usually cyclical.

A huge amount of research and experimentation has been devoted to weight loss, which made it possible to distinguish these three types of physical activity. However, relying solely on sports, a person who is struggling with overweight runs the risk of failing. The lack of significant results is due to ignoring the fact that success in losing weight is due not only to regular training, but also to a revision of one's own diet. One simple truth should be remembered, which is that excess fat is gained both due to small physical exertion and due to malnutrition.

Proper nutrition determines 80-90 percent of the results that people who want to become slim get. You can devote up to 10 hours a week to grueling workouts, but reduce the effect achieved during this time to zero in the remaining 168 hours. Those pursuing the goal of losing weight should follow a strict diet. This is the best and fastest way to achieve your goal. It is necessary to completely abandon carbonated drinks and fast food. The diet should contain only healthy and natural food, that is, fruits with vegetables, lean (lean) meat.

Diet allows you to lose a certain amount of weight, but you can achieve the maximum result only by additionally doing cardio, intensive or strength training. Which one to give preference? The answer to this question will allow the analysis of each physical activity.

Losing weight in most people is always associated with cardio exercises. The choice in favor of increasing heart rate training is obvious. The more calories you burn, the faster you lose weight. This, of course, is true in cases where the overall energy value of the menu is reduced, that is, a certain diet is observed. Running up to five kilometers on a treadmill, about three hundred calories are lost. The benefits of cardio are clear. There is no need to do any complex exercises, use weights. It is enough to have at your disposal sports shoes, a running or elliptical trainer. You can do it both at home, if you have the opportunity to purchase equipment, and in the gym. The ease and simplicity of cardio has made this type of training the most accessible and simple for beginners.

Such physical activity also has disadvantages. Cardio workouts are monotonous and can get boring quickly after a short period of time. This applies to simulators, but not running on the street. Cardio allows you to lose weight, but not get yourself in really good shape. An increase in heart rate has a positive effect on the heart muscle, but does not increase stress resistance. The latter is due to the lack of fast switching of loads during running or walking.

Calorie burning through cardio cannot be considered the most effective due to the low additional oxygen consumption after the end of the workout itself. This means that calories are burned exclusively during the session, but not after. More detailed information on this topic can be found in various sources, which explain why physical exercises do not always give the desired result.

Don't give up on cardio. It really allows you to lose weight, but only for those who are ready to run or walk every day for several hours, without exhausting themselves with complex exercises.

Recognized as much more effective than cardio training. They are much more successful at burning excess calories. High-intensity interval training requires high oxygen consumption not only during the session, but also for several hours after the end. The metabolic rate at this time continues to be high, and, consequently, calories go away too. After finishing the workout, you can safely go about your business, and the fat burning process will continue for several hours.

This main benefit of high-intensity interval training is scientifically proven. The change in physical activity modes causes the heart muscle to adapt to different modes, when high-speed running replaces jogging, and uphill - descent from a hill in a cyclical manner within one session. The heart begins to adapt to work in a different format, and the body adapts to such changes. This is the main reason that the metabolic rate remains high for several hours in a row, and not just during exercise.

Scientists from the University of New South Wales conducted a study during which they observed and recorded the changes that occurred with forty-five women experiencing problems with obesity of varying degrees. The participants were divided into two groups, each of which was instructed to ride a bicycle. The difference was that one group had to do regular workouts and the other did interval workouts. Participants in the first group cycled for 40 minutes at an average speed, while the second group only cycled for 20 minutes, but alternating between an eight-second exhausting and a twelve-second easy ride. After five weeks, the results showed that women who engaged in interval riding lost three times more excess weight than those who rode at an average speed and twice as long. The participants who lost more kilograms mostly lost weight in the buttocks and legs.

Thus, drawing a conclusion from this study, it turns out that many times more calories are lost in a much shorter time of high-intensity interval training. You can read about this experiment in full detail in Mark's Daily Apple. There are, of course, disadvantages to such training. It lies in the fact that the body recovers much longer. Even after 20 or 30 minutes of high-intensity interval training, the body will literally "rebel".

Calorie burning during cardio occurs exclusively as part of a workout, but does not stop after the end of a high-intensity interval. Power loads also have their own characteristics. This type of physical activity was most clearly described by Alvin Cosgrove, who devoted one of his articles to comparing cardio and strength training. In it, he gave a description of one of the experiments.

The study was conducted on three groups. The first consisted of people strictly following a diet. In the second, there were participants who, in addition to dietary restrictions, were also engaged in aerobics. People from the third had to stick to a diet, go to aerobics, do strength training. The difference between weight loss in three months in the first (6.5 kg) and second (7 kg) groups was only half a kilogram. The latter had to devote to aerobics from half an hour to 50 minutes three times a week. Participants who additionally engaged in strength exercises lost 9.6 kilograms, which is much more than both the first and second groups.

Therefore, aerobics alone does not allow you to achieve more even during a diet. And this, given the fact that in order to lose a pound, I had to complete about 36 classes. Strength training works much more effectively, allowing you to achieve better results.

However, analyzing this experiment, it turns out that it is nutrition that contributes to the loss of more excess weight. Aerobic exercise allows you to accelerate weight loss, but not much. And in order to achieve maximum results, along with aerobic exercise and diet, you must also include strength exercises in your program to gain harmony.

And it should not be surprising that people who engage in aerobic physical activity and diet lose weight much more slowly than those who also do strength training. It is not necessary to choose between running and rocking, you can combine these two types of training, getting a much greater result.

Again, if you turn to Cosgrove for expert opinion, the best strength exercises are those that involve the maximum number of muscles. These include: burpees, lunges, squats, push-ups, kettlebell swings, pull-ups. They should be performed from 8 to 12 times without interruption. The process of burning fat after strength training continues for another two days, and building muscle mass becomes a bonus to the workout itself.

Do not take strength exercises as the exclusive and only physical activity for burning calories. They are at the top of the list for weight loss, just below that are high-intensity interval training and then cardio. This hierarchy is given with an equal time spent on the lesson, for example, half an hour. And here lies the main disadvantage of both interval and strength training. They can only be performed for a limited time, and then the muscles simply refuse to obey. In addition, the recovery takes at least two days. You can do cardio every day, because it does not cause stress, and the workouts themselves can last for hours.

The situation is as follows: both high-intensity intervals and strength training allow you to burn a large number of calories, but not more than the body “wants”, since muscle failure after 30-45 minutes of training, as well as the recovery process over several days, are inevitable, but cardio does not limit losing weight in anything. Therefore, a person who is ready to run every day for several hours will be able to burn more calories than someone who does only strength or intensive training three times a week.

The answer to this question is individual. The choice between cardio, intensive, strength training is based on the level of one's own fitness, the time that a person is ready and able to devote to classes, as well as what they want to do more - exercise, change speed and intensity, or run and walk without any tension . You can choose any of the three physical activities, but, remembering that the success of losing weight is almost entirely dependent on the diet, which should contain only nutritious and valuable foods.

Cardio classes are suitable for those who:

• I like to run on the street or on a simulator, walk on an ellipsoid;
• the schedule allows you to devote at least an hour to training every day;
• the level of training does not allow starting strength or high-intensity training.

High intensity interval training is suitable for those who:

• does not like to do strength exercises, but wants to lose weight quickly;
• has only limited time for training;
• takes pleasure in pushing himself to the limit.

Strength training is an excellent choice for those who:

• wants to not only lose weight, but also build muscle;
• not afraid to use weights;
• likes that calories are burned after training.

There is no one hundred percent effective type of sports activity in the process of burning fat. Each has its own advantages and some disadvantages that relate to the process of organizing a training session, the availability of free time, readiness, both morally and physically, for one or another degree of load. You need to do what brings you pleasure. You should not be limited to any one path, you can make a rational program that includes the most favorite exercises.

Low-intensity cardio, ideal for beginners, can be diversified in a month with higher loads and speed. If lifting weights was scary before, you can try lifting dumbbells once or twice a week, pleasantly surprised that the weight gives in. Strength training enthusiasts are recommended to do cardio. Adding this physical activity will be another important step for more fat burning.

❀ If you want to effectively lose weight and feel good physically, then you need to be in the fresh air as much as possible, doing breathing exercises and gymnastic exercises, walking and running long distances at a slow pace, skiing in winter, and taking long walks in summer on a bike.

The energy plant of the human body requires fresh air, which allows you to get energy from the chemicals in food, without which no life process is possible. Air also allows you to cleanse the body of harmful waste products.

Breath is life. Our life in the physical body begins with the first independent breath, and ends with the last. Our health and life depend on our breathing, which is the most important function of the body. For some reason, there is no air for the body for five minutes - and there is no person.

We can think of air as food. Such a product is more useful if it is saturated with air ions and prana. Trees, ponds and the sun give us quality air. When a child is forced to eat, but he does not want to, they often say: “Are you eating air?” And they are not far from the truth, without suspecting it themselves. When a child walks a lot in nature and constantly moves, he consumes air prana by inhalation. Then the appetite really disappears for a while, remember your childhood. Adults eat out of habit. One of the deliberate mistakes of adults is to go for a walk in nature and take piles of food for a picnic with them. Walks for children and adults should be without products. It is only necessary to breathe fresh air and, if possible, bask in the sun. You can only take a flask of water and, in extreme cases, a loaf of black bread, if the walk is almost the whole day, as with the writer Prishvin in the story “Fox Bread”. You can, of course, take a couple of apples or something else instead. The main thing is that there should be very little food. You must feed on air.

We take oxygen from the air, which washes every cell of our body with blood, carrying the energy of life. In the process of breathing, oxygen also helps to cleanse our body, as it helps to remove carbon dioxide from the body, which carries toxins from our life.

If a person rarely happens in the fresh air, then he has self-poisoning of the body, especially if he breathes incorrectly. Staying at home is a bad habit that directly damages your health. Bad breath is a bad mood, lethargy, lifelessness, an idle head, poor nutrition, bad blood, a feeling of chilliness.

Whoever breathes well is in good health and in a good mood. You still can’t do all the household chores, and you can’t rest at the TV. It is necessary to plant greenery in your yard and make at least part of it a corner of nature accessible for recreation. Spending some of your free time in your own backyard is just recently the norm in every home. From children to young mothers, from middle-aged people to pensioners - everyone has been in their yard and equipped it for recreation.

It is necessary to eliminate the oxygen starvation that occurs when a person breathes shallowly or during normal breathing if he does not receive a sufficient amount of fresh air. This situation can gradually lead to many diseases.

Yogis, the healthiest people, practice deep slow breathing, which is very beneficial for the body. By the way, they hold sessions of breathing exercises in clean natural corners, among trees, on the banks of the river, where the air is surprisingly lively, at hours when the content of prana in it is maximum. Driving this air through their body with special exercises, they charge with prana the vital energy centers - chakras, sharply increasing the energy of the body and improving the condition of the aura. The psycho-emotional state improves. The head becomes clear and the body young. Proper breathing adjusts the control processes in the body.

Sports exercises also develop deep breathing. It is useful to walk on hilly terrain, the banks of rivers and lakes. In the city, for sports activities, one should choose the most green areas of microdistricts, parks, and not run along highways.

Good as an extra load walk up the stairs of a multi-storey building, especially if the windows on the platforms are open.

The elevator, if you constantly use it, takes away your health. Ignore him. First, always on foot down, then up, maybe at first partially, 3-4 floors. You will feel completely different. Walking up the stairs develops breathing well, trains muscles, coordinates movements and breathing.

At work, from an hour of a lunch break, it would be good to find 30-40 minutes to leave the room - take a walk and breathe in the nearest square or park.

Outdoor sports activities increase the efficiency of breathing and energy storage. On average, 20 minutes of exercise and running is equivalent to 1 hour of walking at a normal pace.

A modern "civilized" person breathes too often, doing about 20 respiratory cycles per minute. Such breathing is considered by doctors to be normal for practically healthy people. G. Shatalova drew attention to this feature of modern man and concluded: in fact, rapid breathing means that such people are in a state of pre-illness, which at any moment will turn into an obvious illness. The higher the respiratory rate, the closer the disease. It is for the disease that frequent shallow breathing is characteristic. Incorrect breathing rhythm disrupts the rhythms of other processes in the body and disrupts its connection with natural rhythms. By the way, centenarians breathe rarely, but deeply. It follows from this that if you breathe more slowly, but deeper, you can extend your life.

Our body constantly experiences oxygen starvation. It is imperative to ventilate your apartment by opening the windows wide open to the natural air during those hours when car engines do not heat up under them. You need to sleep with open windows, otherwise indoors, especially if it is a small room, the air waste of your life accumulates, and the poisoning process is aggravated. Attempts to make fresh air in an apartment or in a production facility with the help of air conditioners do not give a good result, since such household appliances destroy the structure of the air, making it artificial - dead, like a waterworks that gives purified, in the first approximation, drinking, but not living water.

Clean air should be obtained in natural conditions. And the task of man is to drastically reduce the harm to the air caused by transport and industry, and to plant forests in rural areas and significant landscaping in cities.

❀ Oxygen in the air helps to burn fat effectively, so in the fight for a normal weight, it is necessary to do physical work and sports exercises in the fresh air.

Inhaling air, a person not only provides chemical and energy processes for the oxidation of organic food products with oxygen, but also maintains an amazing and subtle connection with the cosmos through the Earth's atmosphere, which is extremely sensitive to its rhythms. Inhaling streams of life-giving air, a person receives subtle cosmic energy - prana - and positive information. The most detailed breathing exercises are worked out in the Yoga system, the simplest breathing exercises of which must be used.

FULL RHYTHMIC BREATHING is performed as follows:

The maximum breath is taken in the following sequence.

1. The stomach protrudes.

2. The diaphragmatic region protrudes.

3. Ribs expand.

4. Supraclavicular areas expand.

5. Holding your breath.

Then a full exhalation is performed in the reverse order.

1. The abdomen is drawn in.

2. The diaphragmatic area is tightened.

3. Ribs shrink.

4. Supraclavicular areas are tightened.

5. Holding your breath. Breathing is divided into phases:

inhale - hold - exhale - hold, which alternate rhythmically in one of the ratio options:

4-2-4 -2, 3-3-3-3, 4-4-4-4, 6-3-6-3.

Breathing exercises should be performed in nature in the early morning hours, when the air is as clean as possible, and it is enough to take three to five minutes for breathing exercises, taking into account pauses.

You can breathe by focusing your eyes on the horizon or on the treetops, on the far coastline. At the same time, try to feel how the vital energy - prana - enters your body with inhalation.

You can independently do only the simplest exercises of breathing exercises, the development of complex complexes must be carried out under the guidance of an instructor.

Frolov's breathing simulator is an attempt to teach people how to breathe correctly using a simple device. Exercises with the Frolov simulator can bring real benefits and really help to cure many diseases, since breathing is a vital function of the body and human health largely depends on its quality. Proper rhythmic breathing leads to the restoration of normal vital processes in the body.

If a person takes care of himself too much, underloads himself with physical and mental work, then he gets the opposite effect - diseases come. Constant physical underload is called hypodynamia and affects the body in the most detrimental way.

If you do not want your body to fall apart one day, then you need to load it every day to maintain a certain tone. The best means of harmonic exercise are gymnastics and running. They will bring you great benefits in normalizing your weight, only their intensity should be much higher than just to tone the body.

❀ Running is the most perfect, most beneficial and most accessible form of physical activity.

It is only at first that it seems to you that running is inaccessible, it is very difficult, it requires strong-willed and physical efforts, and then you scatter so that you yourself do not want to miss another training run once again. Those who have completely neglected their physical condition should start with walking. And then move on to the easiest jogging.

So what is running?

Running puts a strain on the heart, training it in such a way that various heart and vascular diseases bypass you. Arterial pressure is normalized. The weight will drop. Muscles and ligaments will be strengthened. The joints become mobile. The lungs will be strengthened, all airways will be cleared. Correct metabolism will be established. Immunity will increase. Internal organs, including digestive ones, will improve their work. Vision will improve. Strengthens the nervous system. The work of the endocrine system will improve. Better posture will appear.

Running will bring you the joy of life, because life is movement. Running will push back your old age and prolong your life.

Running is combined with deep breathing and saturates the body with vital energy - prana, and accelerated blood circulation, production of hormones and accelerated circulation of nerve impulses help organize the correct circulation of prana, restore the functioning of prana channels and thereby strengthen not only the physical body, but also the invisible body - the aura. . While running, there is an excellent coordinated work of all body systems. When such coordination is carried out, the control system of the body, the nervous system, is adjusted, which makes it possible to restore lost positions in control. The rhythm of running sets the rhythm of breathing, heartbeats, leg muscle contractions - and all this must be coordinated by control nerve impulses. The reserves of the body are included. The work of the liver and spleen is activated. Blood is actively moving through the vessels. Improves nutrition of all organs, including the brain.

The rhythmic kicks that occur are low-frequency rhythmic vibrations that are transmitted to all internal organs and stimulate their work. The spine and leg joints also experience beats that strengthen them. During the run, the correct rhythmic breathing is automatically adjusted, and you can arbitrarily change the ratio "inhale - pause - exhale - pause", exercising full rhythmic breathing.

A person who runs 20-30 minutes daily can double the volume of the main arteries and strengthen the heart in a year so that he will not be afraid of a heart attack and other heart diseases, as well as hypertension and other vascular diseases.

If you want your body to work like clockwork, run, run, run...

On weekdays, for tone, you need to run from two to four kilometers at an easy, pleasant pace. There is more free time on weekends, and it is also necessary to allocate more time for running and, accordingly, run long distances, preferably in a forest park. Do not overload the body with too long distances or too high a pace. Running should be fun.

A full set of gymnastic exercises is best done after running, after completing several warm-up exercises before it.

Running is a natural dynamic gymnastics of the body. Everything that has been said about the benefits of running can also be attributed to gymnastics, if the set of exercises is wide enough and the pace of the exercises is high enough.

The minimum duration of morning exercises is 5 minutes. The maximum duration depends on the mode of your day. But you can't do without charging.

Practically healthy people at the age of 40 can carry out exercises at a pace at which the pulse rises to 150 beats per minute. For 50-year-olds, the heart rate should not exceed 140 beats per minute, and for 60-year-olds - 120.

❀ Combination of running and gymnastics- an ideal means of maintaining the body in a healthy and efficient state, as well as maintaining a normal weight. Gymnastics and running are effective tools for reducing your weight.

If you are overweight, then first you need to lose some weight using an individual diet with separate meals, walks in the fresh air and breathing exercises. As you lose weight, supplement your activity with feasible gymnastics and walking. You should start running only when you feel sufficient lightness in your body. The closer your weight is to normal, the faster you can increase your physical activity.

It is necessary to be able to compose for yourself various gymnastic complexes, both dynamic and static, which are best performed separately at different times. In addition to morning exercises, it is necessary to perform a daily complex after a working day. It is desirable to arrange gymnastic warm-ups throughout the day, for which it is convenient to use separate static exercises.

When you have chosen gymnastics to reduce your weight, you must remember that it is advisable to perform physical exercises in the fresh air on the street or on a balcony or with an open window.

Exercises should be varied, aimed at working out all the muscles and joints. Every w day it is desirable to use different sets of exercises, alternating every day and repeating the complex after a certain number of days.

Dynamic exercises without load should be combined with strength exercises that are performed with weights. You can also use various simulators.

You should start gymnastics with a warm-up, and then do exercises with greater intensity for at least twenty minutes.

Each individual exercise is performed for 1-2 minutes, and the whole complex is repeated twice. Then for a separate complex for a given day, you should pick up 5-10 different exercises.

❀ If your weight is slightly overweight or normal, then exercise should provide you with vitality and some burning of excess fat.

If you need to lose weight significantly, then the intensity of the exercise should give a load with an increase in your normal heart rate by three quarters.

You should not immediately try to go to such loads, you will not withstand them and generally abandon physical education. Increase the intensity of exercise gradually. At the end of the workout, gradually slow down.

Then you need to plan two twenty-minute workouts per day. On weekends, training time increases gradually. After some time on weekdays, you double at least one workout in time, and on weekends, bring one workout to an hour, and the second to thirty to forty minutes.

During your workouts, you will need to measure your heart rate. How to correctly measure the heart rate?

A stopwatch is required to measure heart rate. It’s good to have a sports stopwatch at home, but often instead of a stopwatch, a mechanical or electronic-electromechanical (quartz) watch with a second hand or a digital electronic watch that has a stopwatch mode is used.

❀ It is convenient to feel the arterial pulse on the wrist, at the base of the thumb.

The first time you try to feel for a pulse, first select the pad on your wrist, then mentally determine how you will place your fingers to feel the pulse. It is most convenient to feel the pulse with four fingers, while the fifth finger should be used as a support.

❀ Lower the fingers on the wrist to the selected area and press the wrist with your fingers so as to feel the beats of the pulse wave on the radial artery.

Count your heart rate for 1 minute using your wristwatch in stopwatch mode.

Digital blood pressure monitors with an attachment for measuring heart rate are currently being sold, which are attached to the wrist, allowing you to measure these parameters directly during sports.

When you are engaged in any particular sport, you should start with such loads: walking - 30 minutes, running - 20 minutes (most of it at a slow pace, but some of the time with acceleration), gymnastic exercises - 20 minutes, swimming - 30 minutes, cycling (at an average pace) - 30 minutes.

❀ The more your weight, the longer you have to fight it, the harder and longer your workouts will be.

Strengthening physical activity must necessarily be accompanied by proper nutrition according to the diet chosen for you. Then you will notice that your weight begins to decrease slowly at first, and then more intensely.

❀ By adjusting your diet and exercise levels, you can manage your weight loss.

Just do not rush and drop your pounds too quickly, which is unhealthy. The body must have time to get used to its new weight, this requires time and slow weight loss.

Why does outdoor exercise allow a person to normalize their weight and burn excess fat?

Intense outdoor exercise causes the heart to pump more blood, and the lungs pump more oxygen into the blood, which brings it to every cell in the body. Muscles consume a lot of energy, and fat cells begin to give up their reserves to provide additional energy for muscle work. Moreover, exercise helps the body produce enzymes that break down fat and turn it into energy. Physical exercise in the fresh air allows you to develop muscles and burn excess fat, strengthen the heart and blood vessels, improve blood circulation throughout the body, normalize blood pressure, lower cholesterol, relieve pain in various parts of the body, strengthen the skeletal system, remove toxins from the body with sweat, improve bowel function, eliminate constipation and better remove toxins from the body, strengthen the nervous system and psyche, relieve stress, fight depression, improve mood.