At the geek health hub you can learn all about vision, healthy sleep, gadgets and the latest research in the field of medicine and health.
But this section is very poor in materials about physical education and sports. Recently an article appeared in which various sports were compared from a scientific point of view, and in the bearded 2000s there were several articles about running, pull-ups and push-ups. It's a pity. after all, the sedentary, sedentary lifestyle we lead is slowly killing us. Moderate physical activity is necessary for our brother IT specialist, like no one else.
Why play sports at all? Wouldn't it be better to spend your precious time on something else? For example, work.
Yes, sport requires time and effort, but in return it can offer excellent well-being, a lot of extra energy, enhanced immunity, good sleep and appetite, heroic strength, a healthy heart and blood vessels, a strengthened psyche and a beautiful figure. In addition, it will well improve your moral and volitional qualities, determination, and teach you not to be afraid of difficulties.
If you work on a computer but still don't exercise or exercise, I hope this article will encourage you to take the first step towards a new life. And if you do, you can discover something new for yourself.
I will try to share with you my impressions of the various sports that I tried and how they affect the quality of life. Everything written below is subjective. Everyone has their own preferences and physical abilities, so your experience may not be the same as mine.
There are a lot of pictures under the cut for clarity and motivation. There will be no links to statistics and research, only personal subjective experience. I think there is no point in choosing a sport based on purely pragmatic considerations. The best sport is the one you play. And the data on how long a runner lives on average, and how long a swimmer lives, does not matter if you do neither one nor the other.
The main criterion that you should follow in your choice is pleasure from the process. No matter how beneficial, say, swimming is for your health, sooner or later you will give it up if you don’t enjoy the training. This is exactly the case in which you ultimately need to make a choice with your heart and not with your mind.
A little about terminology
It would be more correct to replace
the word
sport physical education
. But the last concept is too general and will not allow us to draw a line between one or another type of sports activity. So let's consider this to be about competitive sports that mere mortals can play.
And yet, no matter how banal and boring it may be, consult your doctor
. Many exercises have contraindications, so don't be lazy. Don't use things that are supposed to make you healthier.
Where to train?
Most often today, special gyms are chosen for training. Good gyms have doctors, trainers, and equipment. Very comfortably. But the more expensive the gym, the more “championship” the trainer-instructor is. He willy-nilly prepares “champions”. You should not forget about your health.
You can also train both at home and outside. It all depends on the available resources in the form of free time, money and space. The suitability of the training area must also be assessed. For example, running along a busy highway is a direct route to the wrong place. It’s better to eat donuts and lie on the couch, the benefits will be much greater.
Street workout
This is what we call training on sports grounds today. Along with running, this is the most accessible sport. There are horizontal bars and parallel bars near every school, and the only equipment you will need is clothing.
Workout will not replace the whole variety of equipment and exercises in the gym, but it is quite enough to get your body in order and be in great shape. Pull-ups. push-ups on parallel bars, leg lifts to the bar and squats (preferably on one leg) - so you’ve pumped up your whole body. You won’t become a mass monster (after all, the working weights are not the same), but with due diligence you can achieve very impressive results, especially when working with additional weights.
How does this affect life?
Workout feels like a light version of training in the gym.
The same increase in strength and muscle mass, pleasant fatigue, only to a lesser extent. After training, you will feel much less tired. Maybe it’s the fresh air, or maybe it’s the lighter loads. Such workouts usually last less than in the gym. Plus, training outdoors is much more enjoyable.
Typical workout workout
Pros:
- availability;
- training does not require much time;
- getting injured is quite difficult;
- for free!
Minuses:
- You can comfortably exercise outside for 6-7 months a year. Not everyone will agree to winter training, and doing pull-ups in the rain is simply impossible. On the other hand, no one forbids you to do pull-ups and push-ups indoors (although this is not entirely True);
- Muscle growth may not be significant, especially if you are young or naturally thin.
Street workout is right for you if:
- you are just starting to train. It is not necessary to go to the gym; a horizontal bar and uneven bars will be enough;
- you don’t have extra money or time;
- you don't need a lot of muscle mass and strength.
Breathing and vascular training
The most useful is training the respiratory and cardiovascular systems. The easiest training option: a walk on slightly rough terrain. Kind with healthy. Walking on level paths does not bring any effect, although it may cause fatigue.
The exact opposite way: “riding” at home (or in the gym) on exercise bikes or on various walking simulators. But jumping on a treadmill means injuring your joints. This is only suitable if you have been constantly running since childhood and have “hardened” joints, especially the knees. After 25-30 it is better not to start. You can run to the surgeon.
Strength and Speed Training
It is necessary to develop strength and speed within the framework of physical education only to the vital limit. And there is absolutely no point in chasing sports results of the “faster, higher, stronger” type.
It is advisable to develop strength through complex exercises. But you can limit yourself to developing the strength of the so-called muscle corset. This refers to the core muscles: back, abdominals, pelvic muscles. Women calmly limit themselves to training these muscles. For men, it is advisable to also train the muscles of the limbs.
What should you consider at the very beginning?
First, you need to assess your health by consulting your doctor. It is necessary to take into account (and examine) the state of all body systems, not just the heart. For example, endocrine diseases may interfere with some activities.
After this we need to understand what we want to achieve? A slight healing effect can be achieved by training the cardiovascular system and some endurance. That is, it is enough to take light “walks” on an exercise bike every day in a ventilated room. But if we don’t have enough strength to get on the bus and have to be late for work... Then we need to develop strength.
After understanding your goals, you need to develop a study schedule. Of course, it is better to do this with an instructor, but you can try to do without him. The main thing to keep in mind is that training the cardiovascular and respiratory systems requires daily exercise, and strength training requires three times a week.
You should also plan activities to be gradual and develop over time. First, it is better to prepare the cardiovascular and respiratory systems. Then move on to developing endurance. But strength training can be postponed or not done at all, since the minimum required training will be obtained in any case.
Bike
For many, cycling will seem like the most exciting and stress-free form of physical activity. Speed, fresh air, constantly changing views around. Romance! During such trips, you train your heart, endurance, circulatory and respiratory systems, and significantly strengthen your leg muscles.
Keen cyclists tend to look thin and lean
Top track cyclists may have slightly over-inflated legs.
How does this affect life?
The effect of regular cycling is almost the same as jogging: weight loss, beneficial load on the heart and respiratory system, increased muscle tone.
Ideally, you can ride your bike to work. The effect will be great. In addition, travel time is combined with training. Double benefit! Cycling can also be a great addition to other sports. On the one hand, cycling improves blood circulation in the pelvic organs. On the other hand, the entire weight of the body falls on the groin area. Therefore, a bad seat, on the contrary, can cause blood stagnation, which can lead to unpleasant consequences. So, do not abuse the duration of your trips and choose your saddle responsibly.
In addition, prolonged pedaling puts more stress on the knees. To avoid injuring them, monitor the level of fluid in the body, because while riding we sweat, which means we lose fluid, which protects the joints from friction.
Bad weather is not a hindrance to cycling
Pros:
- a pleasant and exciting process;
- good general health effect;
- good for weight loss;
- you can contemplate the world around you and see a lot of new things.
Minuses:
- the wrong seat can cause harm;
- In the cold season, riding is not very comfortable.
The bike is suitable for you if:
- you don’t need heavy training, or, conversely, you don’t have enough load in other sports;
- you have the opportunity to use it as transport, and not just as a sports trainer.
Duration and magnitude of loads
During training, you should regularly monitor yourself. Exercise bikes, for example, have special devices that take into account your heart rate. With their help, an individual training program is formed.
However, you can control yourself by feeling your pulse. It is necessary to measure your pulse before training. Pressure is also desirable. For people suffering from sugar problems, it is necessary not to forget about blood sugar monitoring devices.
After performing simple exercises such as several squats (if physically possible, for some you need to limit yourself to just a few steps up the steps), you need to take all the readings again. If they change little, then you can proceed to the exercises described in the published literature. Otherwise, you need to start training with light walking. Particular care should be taken if you are overweight.
During the exercises, you need to “listen” to your heart, is it “jumping out” of your chest? An increase in heart rate of one and a half times is acceptable. You should also not allow pain (only muscle pain is possible the next day), dizziness, or darkening of the eyes. It is advisable to have a mirror on the wall in front of your eyes. In good lighting, it is necessary to control the complexion. At the end of the workout, a slight blush is possible. Redness or pallor is strictly unacceptable. In all the described cases, you should stop training immediately. To resume, you must consult your doctor again.
Result
Enjoyment of classes is one of the main conditions of physical education. A hundred years ago they talked about muscle “joy”. This very joy is the main result of our exercises.
After the workout, your heart rate may be slightly increased, but your blood pressure and body temperature should remain normal. The body should feel warm and slightly tired. There should be no pain, convulsive muscle contractions, or trembling of the limbs. Breathing should be smooth and calm. Otherwise, adjustments to the training program are necessary.
Muscle pain after strength and speed training may appear only the next day. You can get rid of them with a massage, a bath and warm-up with good ventilation.
The readings (pulse, etc.) should be recorded in the training log. It is also necessary to reflect the accepted loads. Over time, a sign of progress will be a decrease in heart rate and an increase in the loads taken.
If loved ones notice changes in mood in any direction (euphoria, depression), then it is necessary to lighten the training regimen or stop it altogether and check with a doctor.
This applies to absolutely everyone, even those who consider themselves strong and absolutely healthy. The stronger and more resilient a person is, the easier it is for him to cross the forbidden limit. When bringing loads to the sporting limit, it is necessary to take into account the fact that the athlete’s body is subjected to extreme loads. For example, body temperature and blood pressure increase significantly. Therefore, athletes always train under the strict supervision of a doctor.
Features of Olympic preparation: how Russian athletes train in Beijing
How many pairs of skis did our athletes take to the Winter Games, what difficulties does the course present for biathletes, and how can you avoid frostbite in the icy air of the mountain cluster? Russian athletes, who are training hard at facilities in China, shared their secrets of preparing for the Olympics. The opening ceremony is the day after tomorrow. And our entire team has the same attitude: fight and win.
“Here the wind pierces right through you, it seems like my arm is going to fall off,” even strong wind and cold are not a reason to cancel training, Veronika Stepanova is sure. The youngest skier on the team is 20 years old. This is her first Olympics, but she has a whole bunch of medals from the junior championships at home. A secret from an athlete: face tape to prevent frostbite on your cheeks and nose. But there are no secrets from the biathletes, except for one thing: go to training only with a cheerful attitude.
Our athletes have already left for training, but these are their skis, look, only a small part that the service technicians need time to test today. Athletes have a lot of them, the maximum, they say, Alexander Loginov took with him, fifty.
The winner of the World and European Championships, Eduard Latypov, has less pairs, more than two dozen: “Skis for different weather conditions, different hardness, that’s why there are such a large number.”
The first start, the mixed relay, is already on February 5th. The coaches have not yet decided on the squad; they will look at the condition of our boys and girls. Everyone has their own time for acclimatization.
Our athletes are practicing shooting, but there is a part of the ski track higher up that is so interesting: biathletes race along the protective glass, then there is a sharp descent down and a 180-degree turn. In general, access to the shooting range is not easy.
Yuri Kaminsky, coach of the Russian Olympic Committee biathlon team: “There are a lot of turns, especially when you come back, it will be important to work on this. A track for good technicians. Of course, the guys are in a fighting mood, of course, everyone wants to show the maximum result, we will strive for this!”
World champion Alexander Loginov recently celebrated his 30th birthday, without a cake or candles, but on the track: “I didn’t celebrate. We didn’t come to celebrate, but to train and perform.”
In the mogul discipline we have very young boys and girls, 18-19 years old. But they have high hopes.
Nikolai Shimbayev, coach of the Russian Olympic Committee freestyle skiing team: “Without this support, we would feel weaker, let’s put it this way. Cheer for us, and we will try to live up to all your expectations!”
You have to remember about social distancing even when training with your own team. This is how our speed skaters warm up; they have been in China for several days now.
And the men's hockey team flies to Beijing tonight. The athletes held their final training in Novogorsk.
They take care of themselves as best they can so as not to get infected with COVID before the games. They communicate only within the team. Pyeongchang Olympic champion Nikita Nesterov even got around to interviewing him. He enrolls his comrades himself.
– Who will be your biggest fan among all Russians?
- Mother.
– Who is your best friend on the team?
“Nikita Nesterov,” answers Alexander Nikishin, a member of the Russian Olympic Committee hockey team.
- Right!
Olympic medalist in skeleton Elena Nikitina waited 8 years for her next Games. After proceedings in sports arbitration, the doping charges were declared unfounded. And, here she is, here in China, ready to fight and win again: “Goddess of the Olympic Games. Every time we go to the dining room, everyone makes a wish for something.”
They are probably wishing for medals. But we know that even without any magic, our athletes will definitely have them. Today the Olympic torch relay has already started in Beijing: for the first time in history, not only people, but also robots, even underwater ones, took part in it. Over three days, the torch will visit all three clusters: the Olympic flame will be raised into the mountains to luge, ski and snowboarders, and on February 4 it will return to Beijing. For the opening ceremony.
