The 20 Best Fitness Tips of All Time. Part 1

The expert warns: it makes sense to start working out in the gym with a more or less detailed “check-up” of your health status. Having found out your indicators, you can choose a type of load for yourself that will help you lose weight, “pump up”, lower blood pressure or solve back problems. And, most importantly, without harm to health.

It is better to conduct an examination under the guidance of a medical specialist at the club. Not on your own. Further decisions on the nuances of training are made individually, taking into account the characteristics of a particular person’s body. Sports doctor Evgeniy Grapov

Pay attention to your internal muscles every session

Many people focus on only select muscle groups, losing sight of everything else. However, the human body consists of more than just abs, no matter how beautiful they look. A huge number of internal muscles are hidden from our view, but they are necessary to protect the internal organs and spine from injury, maintain the body in an upright position, and so on. Therefore, pay attention not only to specialized exercises that work on isolated muscle groups, but also to complex exercises that put stress on the whole body. It is especially good to use isometric exercises for this.

From the history of fitness

In fact, even our distant primitive ancestors were engaged in fitness, without realizing it: physical activity helped the ancients survive. And in Ancient Greece, there was generally a cult of a beautiful body with a healthy spirit contained in it: the foundations of the harmonious development of personality were laid precisely in the ancient era, and great minds were also involved in this - Aristotle, Hippocrates, Plato. During the Olympic Games, wars ceased, which indicates the deep admiration of the Greeks for sports competitions.

This is interesting! Fitness classes accompanied by music began in Ancient Greece: even then it was noticed that gymnastic exercises accompanied by music were more effective.

And in Ancient India, the philosophy of harmonious development of body and soul was embodied in yoga, which was popular in the third millennium.

Although the term fitness itself appeared in the United States in the 70s of the 20th century, the first specialized programs were developed to train American soldiers during World War II. Active work continued to introduce the new system at the end of the 20th century, when the US government became seriously concerned about the health of its citizens. A special Fitness Council was created under the President, which, in addition to politicians, included the best trainers and sports professionals, psychologists and medical specialists. The Council was tasked with popularizing a healthy and active lifestyle and physical development. And already in the late 80s, fitness gained such popularity that all segments of the population began to engage in it - from workers to millionaires. And in the post-Soviet space, the foundations of fitness were laid thanks to mass physical education events and a developed network of sports sections.

Today, free sections are a thing of history, but a network of modern fitness clubs, which once appeared in the United States as part of the fight for the health of the nation, is growing. And the number of fitness fans has quadrupled over the past decades!

Good to know! Many people, especially business people, were skeptical about the opening of the first domestic fitness clubs: in the 90s, serious explanatory work was carried out. The founders had to convince people of the benefits of classes and teach them to exercise correctly. And only the first serious results convinced the skeptics and served to widely popularize the direction.

Replace machines with free weight exercises

The machines are designed in such a way that you have to move a given weight along a certain path. However, if you are too short or too tall, or your arms or legs are not as long as the average majority, then such exercises will not naturally fit your physiology, which can lead to lack of progress or even injury.

Replacing exercise machines with dumbbell or barbell exercises may be more suitable for your body and will help to load even those muscle groups that are inactive on machines. And sometimes even a simple towel can help you out.

What is fitness

So what is this popular phenomenon and what are they doing in fitness? The word comes from the English verb to fit - keep yourself in shape, be healthy. However, to constantly be in good shape, physical activity alone is not enough - you need exercise, giving up bad habits, proper rest and a healthy diet - this is the basis of the concept.

Fitness is not just physical education or physical activity, it is a whole philosophy of existence that organically combines sports, an active lifestyle, proper nutrition and healthy optimism. This is the fruit of many years of practical experience of specialists, which is embodied in special training programs designed to strengthen health and spirit. The main goal of fitness is not to achieve sports performance, but to make a person’s life full, joyful and healthy, to teach him to conquer new horizons.

Important! Fitness should be distinguished from shaping, which was invented in the 80s in the USSR and includes, in addition to training, a specific nutritional system that promotes weight loss.

Don't slouch!

Unfold and lower your shoulder blades as if you were putting your hands in the back pockets of your jeans. This will not only help you improve your performance, but will also protect you from injury. This position allows you to perform pull-ups more correctly, fully engage the pectoral muscles during push-ups, and maintain the correct position of the body during squats. Don't forget also about special exercises for the spine.

Yoga

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Yoga should never cause pain.
The main object of your attention should be deep and even inhalations and exhalations.
Your soft, focused gaze is also important: it will allow you to relax and help you cope with difficult poses.
When performing standing poses, remember to relax your toes.
You can borrow a mat for your first lesson, but you will need to purchase your own first.
Bring a towel with you to wipe off sweat.
Always wear special pants to help absorb more sweat.
There is no shame in saying that an instructor's actions are causing you pain or discomfort.
Do chaturanga push-ups to work your triceps.
Choose faster types of yoga to burn more calories.

Use more compound exercises

There are a large number of special exercises aimed at developing individual muscles. However, unless you are a bodybuilder who can spend long hours in the gym, then it will be more preferable to use exercises that load several muscle groups at the same time.

For example, squats will help work not only your legs, but also your back, bent-over barbell rows will load your biceps and back, and the bench press will develop your triceps and chest.

Running Tips

Use the first five minutes of your run to warm up.
Learn to breathe deeply to maximize oxygen flow.
If you are trying to run at a certain speed, use music to set the rhythm.
Run with someone faster than you to motivate yourself to perform better.
When running up a hill, focus on the top, not your feet.
Increase the incline of your treadmill to burn more calories.
Vary your route with each run so that your muscles don't get used to the same load.
Don't run every day, alternate jogging with strength exercises.
Work on your form to avoid injury.
To avoid damage as you increase your distance, always run a maximum of ten percent more than before.
If you are running a long distance, you need to run faster in the second half than in the first.
When you run outside, you not only improve your mood, but you also use uneven terrain to improve your running technique.
Never skip the final stretch, it will prepare you for the next session.

Do push-ups

Push-ups are one of the greatest exercises. Their correct execution can be described in just one phrase: maintain a rigid, straight line from the top of your head to your heels in each phase of the exercise. With this in mind, you should not round your back, bend at the waist, or protrude your pelvis. The main value of this exercise is that it uses the muscles of almost the entire body. Different variations of push-ups will help you load and work out a variety of muscle groups.

Based on materials from Livestrong.com

Cardio Tips

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Always force yourself to study five minutes longer than you wanted.
Try to burn more calories on the elliptical trainer.
Intervals aren't just a term for running, they burn fat faster, improve your endurance, and increase your speed.
High-intensity interval training (HIIT) burns tons of calories in a short period of time.
Use different machines during the same session to target different muscle groups and add variety to your workout.
Combine cardio and strength training to improve your metabolism.

Set yourself a goal

The goal is very important, because in order to get somewhere, you need to know where to go! Your goal should be clear and understandable to you.

There is a great system for setting SMART goals that works well for setting fitness goals as well. How to set a SMART training goal and what should your goal be?

Specific. The result must be accurate and specific. You cannot set a goal, for example, “I want to go to fitness.” The rule will be: “Visit the fitness club 3 times a week for 3 months.”
Measurable. The goal should be such that it can be measured in something (even in parrots). Incorrect: “I want to lose weight,” correct: “Lose 5 kg in 2 months.”
Achievable. There is no need to set unrealistic goals. If you weigh 150 kg, then you definitely will not get a model appearance even in a year. Therefore, evaluate your capabilities realistically. Correct: “I will attend training 3 times a week and eat right in order to lose 3 kg in a month.”
Important to you. Your goal must truly be important to you. Remember, you may have to choose what is most important to you and put other things on the back burner. If a goal is not important, it is extremely difficult to achieve. Is it really important for you to have a beautiful and healthy body? Or are you already loved for who you are, and it is more important for you, for example, to study cooking and try new recipes or embroider, instead of going to a fitness club?
Determined in time. Be sure to set a deadline (deadline) by which your goal must be completed. You can’t just set a goal, for example, “remove belly fat,” you need to set a time-specific goal, “Reduce waist size to 65 cm in 2 months.”

Correct goal setting when doing fitness
Now take a pen and write down a few goals on paper. Choose the most important goal, talk about it regularly and relentlessly strive for it.

Example of a correct goal:
By the end of the year (December 31), I must weigh 55 kg with a waist circumference of no more than 65 cm, for this I must visit the fitness club 3 times a week and eat right (no more than 1500 kcal per day).

Long term plan

Fitness classes are a long-term endeavor. In 1-2 months of training, little can be achieved, with rare exceptions. But a period of 3-6 months is already a sufficient time scale for very noticeable changes in your body. Plan your workouts and exercise routines many months in advance. Literally write your planned programs into your calendar or diary. Such a long-term plan will allow you not to be distracted from the chosen course and will significantly relieve your brain, because it has something to do in our fast-paced times. And your schedule and plans will always work for your results.

Be healthy! And do fitness right!

How to find time for physical education? How to develop endurance. Eight best exercises for developing endurance. Stretching - what is it and why is muscle stretching needed? How to increase immunity

Equipment

Buy athletic shoes at the end of the day, when your feet are at their largest size.
You don't need to break in your running shoes, they should fit perfectly from the very first moment.
Write down the date you purchased the boots, and then carefully monitor their mileage.
Choose gear based on quality and necessity, not appearance.
Try out sportswear and equipment before you buy them.
Moisture-resistant clothing is a must when fighting sweat.
Never wear two sports bras, find a company that can offer you a model in your size.
Wash your sports bra by hand on days off from sports.
Buy several items you like at a time to replace them as soon as they wear out.
Check your equipment periodically for safety and effectiveness.
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Conducting training

It is advisable that each training session be completed with maximum benefit. To do this, oddly enough, you don’t need to give your all in every lesson. It is very useful to adhere to the principle of periodization of loads. Vary your workout intensity throughout the week, but gradually increase the load over the course of a month. During the week, only one or two workouts should be carried out at full strength. The rest - with average effort or no extra effort at all. These workouts are just as important as the most intense ones.

Doctor and medical examination

Be sure to consult your doctor before starting exercise. Ideally, with a sports doctor. Many fitness clubs now have a doctor on staff for initial medical examinations and testing. This is very correct!

The doctor must check blood pressure, vision, posture, pulse, and conduct other necessary tests.

You should visit the doctor regularly, and not once, in order to notice certain negative changes in time, which are difficult for an unqualified person to notice.

Body check. What is important to do before you start training?

Motivation

Prepare in advance, in the evening.
On Sunday evening, plan your workouts for the coming week.
Keep a sports journal and record all your workouts to track your progress.
Make a motivation jar full of pre-written notes to motivate yourself to workout first thing in the morning.
Pay for the gym in advance.
Get yourself music, books, TV series and films that will be available to you only during training.
Describe your sports life on social networks.
Write motivational quotes on sticky notes and stick them everywhere.
Leave exercise equipment around the house to remind you of your workout.
Sign up for the competition. So you will have to follow a schedule to prepare.
Don't like competitions? Then find a deep personal goal that can motivate you.
Monitor your workout results with a fitness tracker.
Put a dollar in your piggy bank every time you work out so you can treat yourself to a healthy surprise at the end of the month.

Gym

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To avoid getting sick, wipe down equipment and equipment before using them.
Don't trust the built-in sensors in the exercise machines; use your own equipment to calculate your heart rate, calories and other indicators.
Since group class descriptions are not always clear, please review the first class before joining.
Try different instructors to find the one that motivates you best.
If possible, sign up for a class in advance to save time later.
Arrive at least five minutes early to class to select a seat, speak with the instructor, and prepare for the exercises.
Whether you're new to the gym or a seasoned gym goer, remember that everyone can benefit from working with a professional instructor.
Learn to tie your shoelaces carefully so they don't come undone during class.
If possible, wear your workout clothes underneath your regular clothes throughout the day.

Nutrition

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If you're working out at home, you can workout on an empty stomach in the morning, as long as it's not a long exercise session.
Research shows that a little caffeine can have a positive effect on your endurance, strength and speed.
Eat an hour or two before your workout.
It is very important to provide the body with fluid before training.
To prevent cramps, try not to drink water in one gulp, take small sips.
Sugary sports drinks are not necessary unless you are exercising at a high intensity for more than an hour.
To replenish your energy, eat a 150-calorie meal with a 4:1 combination of carbohydrates and protein within half an hour after your workout.
Chocolate milk is an ideal post-workout choice.