Fitness: benefits or harm

Many, if not everyone, know that fitness is very good for health, literally for the health of every organ and appearance of a person. Fitness is a kind of gymnastics. But not many people can force themselves to do what they love, lie on the couch or go to the fitness center, although, more precisely, they simply don’t want to. Many people believe that after a hard day they are already tired or tired, and then there is fitness, which will make you even more tired. And let me immediately say that this is a big misconception, fitness will not only benefit your appearance and body, it will relieve daytime fatigue, no matter how trite it may sound, but it is true. Maybe, of course, you shouldn’t go to a fitness center if your only desire is to get rid of a few extra pounds, but fitness is not only an opportunity to lose weight.

Fitness Goals

Fitness is a tool with which you can achieve the following goals:

Improve health . On all fronts. Fitness improves the condition of the cardiovascular, respiratory, lymphatic, musculoskeletal and other body systems;
Improve appearance . Lose weight, build muscle, improve the condition of your skin, hair and other body systems. Without proper physical activity, the human body degrades, which is expressed in a severe deterioration in appearance;
Change the structure of the hormonal system . So that you can enjoy life more. During training, pleasure hormones are released into the bloodstream, the release of which improves your experience of life. Everything around seems brighter and happier. Pessimism gives way to optimism. Simply by putting the physical part of life in order;
Raise self-esteem . Through bodily changes and improved hormonal systems, which will make you a more confident person. At first, the thought may be, “I’m cool that I could finally get my ass off the couch and do this.” Further, a state of confidence will become your constant companion;
Get a goal . For some of us, life seems miserable and boring. The benefit of fitness is that it can shake up anyone's life. A goal appears in the form of self-development in the physical plane, which, with the courage you catch, can be developed and turned into a new, exciting life.

Common Misconceptions

Often people justify their reluctance to go to training with fears of “over-pumping”, turning from a girl into a “mountain of meat” or becoming like monsters. For any professional bodybuilder, and for most amateurs, the fear of beginners to achieve quick results and exceed their own expectations sounds strange. If it were so easy to “pump up”, then the percentage of bodybuilders would be much greater than it is now, and at the moment it is equal to approximately 2% of the world's population.

Svetlana Beltseva, master of sports, absolute champion of Bryansk and Orel, two-time vice-champion of Smolensk and bronze medalist of the 2015 Russian Cup in the “body fitness” category, helps to talk about the most typical, common and senseless fears before fitness classes.

I'm afraid of overinflating and becoming masculine/like a monster

Don't be afraid - it won't work. It often doesn’t work out, even if you really want it, because getting in shape for athletes competing in the bodybuilding and bodyfitness categories is the result of daily hard work. The entire life of an athlete is subordinated and rearranged in order to achieve results: training, sleep, rest, work, food - everything is strictly on time, without delays or omissions. A very strict diet combined with grueling daily training. Meals every 2-3 hours according to a strictly prescribed diet, including a certain set of products. For example, a month before the competition, an athlete can only eat boiled chicken breasts and boiled white fish, 0.5 cups of boiled rice and a couple of dozen chicken egg whites, and he can’t do anything else except drink water (not tea, not compote , not Coca-Cola, but clean water). In a professional environment there is no concept of “hungry” and “not hungry”, “I want to eat” and “I don’t want to eat”, there is only the sacred - EATING TIME and, as my trainer said, “the muscular and endocrine systems do not care about your desires and emotions on this occasion". A few days before the competition, the amount of water you drink is limited. No “nothing bad will happen from one piece of candy” or “a glass of beer on Friday won’t hurt”! It is almost impossible to compete successfully and do anything else besides training and preparation. For this reason, all clerks, housewives, students and others who do not want to achieve extreme results will not achieve them in 99% of cases. Even despite your wishes.

For those who are afraid of pumping up, I can reassure you: don’t worry, you won’t succeed! If it were so easy to create an athletically developed body, then every visitor to the gym would look like a performing athlete! Muscles do not grow at the speed of light, and moreover, our body is designed in such a way that, on the contrary, it tries to get rid of muscles at any opportunity. I missed a workout, didn’t eat, got nervous, all this leads to catabolism (muscle destruction). In order to, as many put it, “pump up”, you need to devote yourself to sports. Exercise a lot and strictly follow a diet. And by visiting a fitness club 3 times a week, your muscles will just become toned. You will look more fit and begin to feel more energetic!
Svetlana Beltseva

I'm afraid of getting injured.

With any type of physical activity there is a risk of injury. But when doing fitness, injuries most often arise from inattention, non-compliance with exercise technique and safety, while you can get injured in everyday life, no one is immune from them. Yes, and injuries are different. You can rub a callus or sprain your forearm trying to do the extra 29th pull-up every 40 years, or you can tear your back rearranging the sofa in the living room and lie down with acute pain for a month. In the first case, mild pain is an indicator of your determination; it will go away within two to three days; in the second case, you can get damage that will remind you of itself with severe pain for a long time.

If you are an amateur and are not preparing for any competitions where heavy weights are used or there is a period of strict diet (“cutting”), then you should always stick to the golden mean. Do not grab heavy weights in order to avoid injury, eat a balanced diet, consuming healthy foods. And then doing fitness will only benefit you! You will become more confident, stronger and more attractive! And therefore you will always be in a good mood.
Svetlana Beltseva

In any case, provided you train under the guidance of a competent trainer and follow safety precautions, the risk of serious injury in the gym is minimal. As the saying goes, “if you are afraid of wolves, don’t go into the forest.”

What is fitness

Now we have to figure out how to get all this. We cannot do without a definition of the word “fitness”.

Fitness is a type of activity that involves constantly improving the parameters you choose.

This is not “came to the gym, pulled iron and left.” We are talking about a training system that brings us closer to our goal with every step. In the case of health improvement, a system is created that helps improve health with each workout. When gaining muscle mass or losing weight, conditions are created for these tasks. You need to progress regularly to see and feel gains. This is real fitness.

Fitness is the path to health and a beautiful figure

Fitness

- this is a whole set of unique exercises that will help you stay in great shape for a long time, show yourself and others that you are beautiful and slender. If we translate the word fitness, then literally it sounds like this: to be in shape.

Fitness is not only physical exercise, it is also a special diet that will add health, various types of massages and procedures, this is everything that every woman dreams of. So why not make your dreams come true, because it is so real. Look at how easily you agree to a diet, so why does the word fitness cause a panic attack, even the best diet will not do as much good as fitness.

The benefits of fitness for men

Fitness is beneficial for men due to the following properties:

Increased levels of testosterone and other anabolic hormones;
Prevention of male diseases . Such as prostatitis, which is usually formed due to congestion due to a sedentary lifestyle;
Your own business . It is extremely important for a man to have his own business, which takes him away from his family, children or routine. Fitness can become your hobby that brings true happiness to your life.
Increased attractiveness . A man is able to build the figure of his dreams, improve his character by overcoming difficulties.

How to do fitness

The lack of positive results for many is a consequence of the wrong approach to training. The benefits of fitness are minimal if the training process is perceived as hard labor, which you need to go through to get all the results listed above. Accepting the wretchedness of the process in exchange for a healthy result is a wrong tactic, which, as a rule, leads to the impossibility of achieving what you want.

The training process should be enjoyable. Otherwise, the level of the stress hormone cortisol increases, with the help of which the body removes us from unnecessary, unpleasant things. A “Training-pain-cortisol” connection is formed, which does not make it possible to receive all the promised “benefits”. After a few weeks it becomes so bad that it is impossible to continue this hard labor. A beginner gives up working on himself, gives up his dream.

Proper fitness is training for pleasure. Only this is beneficial. We must develop a positive attitude towards fitness through the following mechanisms:

Music during training . Only beloved. On non-training days, we limit ourselves from it partially or completely (better);
Gradual start . We give ourselves a small load at the beginning of the training journey. We start gradually, without the desire to achieve everything at once;
We create comfortable conditions . Comfortable shoes and favorite clothes will reinforce “fitness is nice” in your subconscious;
Reward ourselves for training . With a massage session, a long-awaited vacation, watching a movie, a walk or communicating with dear people after a job done. It is necessary to consolidate “I worked out - I got something pleasant” at the level of the unconscious.

In this case, the benefits of fitness will be mixed with pleasure. What we like to do always gives the maximum result.

Training principles

There are principles that can make your workouts more productive. We're talking about:

The principle of load progression . Talks about the importance of progress in sports;
The principle of supercompensation . Allows you to determine the optimal time for training. Do not fall into overtraining or undertraining;
The ability to understand what you need. Determining your own fitness goals.

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Benefits of fitness

Modern society is seriously puzzled by a healthy lifestyle. Is this a fashion statement or a necessity? Are there any benefits to doing fitness?

Many people by fitness mean playing sports. There are several areas in fitness:

- aqua training,

- flexibility and recovery training,

- strength training,

- aerobic,

- functional,

- dance.

Fitness clubs of the [Republika] network offer a large selection of any areas in groups and individually. It is worth remembering that fitness is a lifestyle, not the correct execution of exercises. To benefit from fitness, you need to follow several important rules:

— Self-training in any fitness area is possible, but it is better to learn the basics and master the exercises under the guidance of an experienced trainer.

— It is important to change your diet by giving up some foods and including others in your diet. At [Republika] they will help you choose a balanced diet based on the results of fitness testing, which is free for all club members.

— Before making a decision about what you want to do, it is important to consult with a doctor who will tell you about all the contraindications and restrictions, and also tell you which fitness areas you should pay attention to. At [Republika], each club has a doctor who will be happy to talk with you and give the right recommendations.

— Calmness and the ability not to react to stimuli are available to everyone who practices a healthy lifestyle. One of the benefits of fitness is improving the functioning of the nervous system. It has been scientifically proven that sport promotes the production of joy hormones. This helps you cope with stressful situations more calmly. You can also master the practice of meditation by attending various types of yoga.

— Many health problems are associated with spinal diseases. In modern fitness there are various areas that benefit the back, relieve pain syndromes and can overcome a number of diseases. The most popular type of fitness for back problems is any type of yoga, Pilates on mats and exercise machines.

— Swimming accompanies a person for 9 months before birth. Swimming pool exercises are of great benefit to everyone from 0 years old to 100 years old. This is why [Republika] pays great attention to aquatic programs. Almost every fitness club in the network has a sports pool available to all our Republicans. Remember that swimming is one of the effective types of fitness that can bring great benefits to your health and appearance.

— Fitness is not only health, but also a beautiful, toned body. The benefit of fitness also lies in the enormous burning of calories, which contributes to weight loss. By choosing the [Republika] network, you get the opportunity to visit gyms equipped with advanced simulators, where instructors are constantly on duty, ready to help in word and deed.

To benefit from fitness, do not try to master exercises by watching videos on the Internet. Only a coach can teach you how to perform it correctly, control whether the pace is correct, and reveal a lot of practical secrets during classes.

[Republika] selects only experienced athletes to work as a coach. Our instructors have repeatedly become winners of various competitions. They have extensive experience.

Each [Republika] club is unique! All you have to do is find the nearest fitness center to you and call. Administrators will introduce you to the current list of group and individual classes, tell you about current promotions and sign you up for fitness programs that interest you, which will undoubtedly benefit you.

Interested in details? Call or come to [Republika]. Become part of a big friendly Republican sports family!

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