Fitness Exercises - Workouts for Beginners

Fitness is a health system aimed at maintaining and improving physical performance, body shaping, and weight normalization. In order for fitness classes to bring the desired effect to beginners, you should familiarize yourself with a number of recommendations and tips. This will allow you to avoid common mistakes and achieve improved physical fitness without any harm to your health.

General information about fitness

It is not enough to just exercise regularly in the gym; you also need to pay increased attention to proper nutrition, that is, follow a fitness diet. Most people start practicing fitness to lose weight and shape their figure. This result can only be obtained if you completely change both the daily routine and the menu, eliminating harmful foods from it and replacing them with healthy foods.

You can exercise in the gym or at home. The main thing is that training, regardless of the location, will help solve not only the problem of excess weight, but also prevent the risk of developing or cure many systemic disorders and diseases.

Through fitness you can achieve:

• significant improvement in the condition of blood vessels and heart muscle;
• relief from joint pain;
• cure spondylosis, osteochondrosis, radiculitis, scoliosis and other pathologies of the spine;
• normalization of metabolism;
• stimulation of the body's healing processes.

Fitness helps to cope with depression and some other mental disorders without resorting to taking medications. This effect on the body is due to the production of serotonin, which occurs during exercise. This special compound creates joy and satisfaction with life in the human brain. It is present in most antidepressants.

The concepts of fitness and health have the same meaning. Systematically performed exercises are aimed not only at maintaining the tone of muscle tissue, but also preventing apoptosis - premature genetically determined cell death. This phenomenon is one of the main causes of aging. In other words, a person who practices fitness has the opportunity to prolong youth.

Gym Fitness Studio

Complex treatments, Pilates, gymnastics and yoga help you stay toned. There are also water aerobics and individual lessons. You can stretch your muscles, visit a dance club, or relax in the spa.

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Types of fitness

This type of physical activity has several varieties, each of which is intended for certain categories of people and solves specific sports or health goals. There are strength and gentle systems, male and female types of fitness.

Along with the above, there are the following varieties:

Aerobics

A popular fitness trend that includes dance, kick, slide and water aerobics. Exercises performed to music correct the figure, develop a sense of harmony and rhythm, and have a beneficial effect on the respiratory system.

Pilates

A set of exercises based on calm, smooth, slow movements. It does not involve high loads. Its main advantages are the absence of any contraindications to exercise and low risk of injury. Pilates classes help strengthen muscles without pumping, increase flexibility, and make joints more mobile.

Bodyflex

This system is based on the principle of proper breathing when performing all the exercises of the complex. Bodyflex is ideal for people who want to get rid of extra pounds; it helps to normalize the metabolic processes occurring in the body.

Fitball

It consists of performing a variety of exercises with a special ball. Ideal for those who want to correct their posture, improve coordination, tighten their buttocks, and strengthen their back muscles.

Taibo

A relatively new type of fitness, whose style was borrowed from boxing and Asian martial arts. Classes are held to energetic and invigorating music and require a person to expend a huge amount of energy, strength, and endurance. An hour-long training session using the Taibo system is comparable to a ten-kilometer race.

N-ERGO

More than 2,000 square meters of a variety of exercise equipment, there is an aqua zone and activities for kids. There is a separate spa and massage room. As in all large establishments, you can order the services of a personal trainer, visit a cardio theater or group boxing training. There is a restaurant and a swimming pool, as well as several types of saunas.

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How to start fitness training correctly?

Fitness should not be viewed as incredibly hard and exhausting work that needs to be done in order to achieve a cherished goal - an ideal body. There is no need to perceive training as a tool for achieving high results in sports. The primary priority should be an exclusively positive mood, receiving positive emotions from the process. This is only possible if the training program fully meets the goals set and corresponds to the physical capabilities of the person.

In many modern health clubs you can undergo a procedure called fitness testing. It takes place under the strict guidance of a specialist - a sports doctor, who is required to provide all the information about past injuries, diseases, including chronic ones, and general health.

The sports doctor, based on the information received, selects a suitable training program for the client, gives advice on which activities are completely contraindicated and which, on the contrary, contribute to a speedy recovery.

The specialist measures pulse and blood pressure, physical parameters such as weight, height, chest circumference, hips, and waist. Some clubs offer a stress test, that is, taking a cardiac cardiogram during a period of rest and under conditions of increased stress.

The correct choice of a fitness program for beginners is to select a system that is not capable of harming your health. You need to start doing the type of fitness that will fully correspond to all physical capabilities. When classes are held with a personal trainer, they are not only more productive, but they almost completely eliminate mistakes and excessive overtraining.

The club in which the classes will take place is also important. Before purchasing a membership, first of all, you should read the reviews about the establishment, paying special attention to how good the professionals work in the health club.

Rating of the most expensive and elite premium fitness clubs in Moscow

In our capital, new establishments where you can engage in physical activity are opened every year. The result will depend on the quality and modernity of the equipment, and on the professionalism of the instructor. Also, when compiling the ratings, we took into account the cost of their programs, the availability of spa treatments, a swimming pool and other useful components.

If we draw an analogy between price and quality, we can give the following rating:

We advise you to choose an institution where you will feel comfortable studying and where you will receive your first instructions. If you need a place to train both adults and children, opt for specialized networks.

Tips and tricks for beginners

They are quite simple and consist of seven points:

1. You can't treat fitness as a hobby. This is a full workout. You should not slack, skip classes due to bad mood or laziness. If you indulge yourself and attend training irregularly, this will slow down your progress.
2. There is no need to be afraid of mistakes. After all, they are the ones they learn from.
3. A schedule should be planned. Training should take place at least three to four hours a week.
4. Excessive zeal during training will only lead to overtraining of the muscles and will not allow the body to recover on rest days, reducing the effectiveness and productivity of subsequent training.
5. Failure to follow a special diet will minimize all efforts and efforts. It is not only nutrition that requires attention, but also adherence to the correct drinking regime, which replenishes lost fluid.
6. is imperative to reward yourself for each stage completed in the training process.
7. It is necessary to be in constant contact with your trainer , keep a diary, writing down the instructor’s advice and recommendations.

Denis Semenikhin for Energy Diet: where to start?

I Love Fitness

An unusual establishment where fitness is approached with utmost care. Supervision by a trainer, individual training, smart bracelet, body diagnostics - this is an incomplete list of the advantages of this place. Almost 7,000 square meters accommodate a huge number of exercise equipment.

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A set of exercises for beginners

At the initial stage, experts recommend doing three exercises as the basis for training:

1. Aerobic . Aimed at training blood vessels and the heart - walking and running in place.
2. Power . Designed to develop a specific muscle group, including lifting light weights.
3. For flexibility. These should be static, slow, smooth exercises. If you overdo it, you can damage the ligaments.

Training should begin with a good warm-up. This allows you to warm up the body, improve blood circulation, and reduce the risk of injury.

Kimberly

Water aerobics and high-class equipment for every taste. Strength, functional and cardio exercises. There are special groups for pregnant women and young children. Several different baths, dousing buckets for hardening. Salt room and wellness programs.

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Nutrition rules

No matter how intense the training, you need to understand: 70% of performance depends on proper nutrition and only the remaining 30% on fitness. How should you eat for exercise to bring quick and noticeable results?

• Eat small portions 5 times a day (serving 300-400 kcal), and do not skip breakfast.
• A nutritious meal 1-1.5 hours before training, which includes proteins, slow carbohydrates: oatmeal, protein omelette, brown rice with chicken fillet, lean beef or fish.
• Fats - in a minimal amount - no more than 3g per day.
• Maintain water balance: every 25 minutes during training, drink a glass of water a day - at least 2 liters.
• After classes, no later than 2 hours later, eat foods containing proteins and complex carbohydrates: poultry, veal fillet, boiled fish, protein omelet, low-fat fermented milk products, cabbage of any kind, cucumbers, spinach, apples, pears.

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Only by combining proper nutrition with exercise can you achieve the desired results.

Training program

This is the set of exercises and techniques that you use in your classes. Training programs are also called exercise sets. It is the same.

Typically, a set of exercises includes about a dozen exercises and the rules for their implementation: the number of approaches and repetitions, working weight, tempo of execution, instructions for equipment, etc. The training methods that apply to this complex must be separately prescribed. For example, circuit training or cluster sets.

A set of exercises is performed several times a week or every day. It depends on the specific training direction and goals. For example, sets of flexibility exercises are done every day. And the program for gaining strength and muscle mass - two to three times a week.

To properly engage in fitness, you need the right complex. You can, of course, take the first complex you like from the Internet or a glossy magazine. But this complex may turn out to be completely inappropriate, far from your reality. And if you use it too zealously, injury and overtraining can occur. Or you will pump yourself into something wrong. Yes, this happens too!