Rules of sport: what you need to know to do the right thing?

Many of those who thought about their health, make the decision to play sports. But in sports it is important the right approach. Why the sport does not help everyone? How to do sports so that not only do no harm to your health, and improve it? How should be built a workout? How often should you have? Before you start exercising, you need to clearly know how you will do it. Next, we postaraemsya to figure out how to make your workout effective and will help us in this Petrenko A. K. - employee e-store where you can buy everything you need for sports.

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Basic rules for effective sports:

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  • Clear target. First of all, you need to decide what goal you set for yourself. If you want to lose weight, classes should be more frequent and prolonged, and in addition, you will need to monitor your heart rate, and strive to achieve in the session certain indicators of its frequency. For weight loss, you need to do at least 3 times a week. If you want to do to maintain physical fitness and health, then you will only need two sessions per week. This will allow you to train the cardiovascular and respiratory system, maintain muscle tone, relieve stress and maintain health;
  • sports should be regular. If you will be doing 1 day a week, it will not give any effect, the body simply cannot adapt to such loads;
  • can't do sports every day. Daily training is acceptable only for professional athletes. As you know, professional sports is always an occupational disease, a particular profession, way of life and a special training mode. Under normal conditions, the muscles need to have time to replenish energy reserves and to get used to the load, so a break between classes should be required;
  • the Workout should always begin with warm up muscles. This will improve blood circulation in them, increase the elasticity of tendons, to increase directory movements and prepare the cardiovascular system for the upcoming load. The warming up of the muscles need to avoid injuries, sprains and torn ligaments, so do not neglect this important part of the training process. The warm up should be 10 minutes, and can affect all muscle groups;
  • training Duration is set to. In order for the lesson to be effective, it should lasts at least an hour. This rule is especially important for those who want to lose weight. During this time, you have time to Deplete the glycogen stores in the muscles, which is enough for about half an hour intense workout, then as a source of energy begins to use fat. The longer the exercise, the more fat will burn. If your workout only lasts half an hour, the body has no time to reach the fat reserves and, hence, lose weight, training this way, you can't;
  • do not abruptly end a workout! Always remember about this rule, because a sudden withdrawal of load can be very dangerous for your health! Our cardiovascular system may respond incorrectly, and there is a risk of sudden cardiac arrest and sudden death! All athletes know about it and you could see for yourself how, even at competitions, when an athlete is laid out to the best of my abilities, for some time he continues to move and after his speech. Gradual cooling of the muscles and cardiovascular system must occur within 10 minutes;
  • Follow the pulse. During exercise your heart rate should be elevated, and to be in the range from 140 to 180 beats per minute depending on age. The maximum allowable pulse rate is calculated according to the formula: 220 - your age in years. Try that during a workout your heart rate closer to the upper limit, then the consumption of fat and weight loss is more effectively. Do not allow reducing the pulse below the limit of 140 beats per minute, this exercise is useless;
  • Change exercise. Try to vary the program of exercises on each workout so that the muscles are not accustomed to certain type of loads, then the effect of exercise will be more;
  • do Not expect quick results. Muscles respond to load no earlier than two months after the start of regular classes. First you will notice that the load became easier to move, and then will gradually increase in tone and muscle mass;
  • Remember about contraindications. All of the above recommendations are only suitable for people who do not have chronic diseases. Playing sports is not permitted or will be significantly limited if you have diseases of the respiratory, cardiovascular, endocrine or gastrointestinal systems. About the opportunity to play sports better to check with your doctor.
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Insights

the Sport is a great opportunity to keep healthy, have a good figure, the mood, and to be always beautiful! And compliance with the above rules will improve the effectiveness of your training!

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Source: http://uzinform.com.ua/

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