How to train in order not to harm yourself.

In the fall and winter, you usually gain extra weight, so you can not help thinking about classes in the gym.. How to train correctly in order not to harm yourself, said Tatyana Anikeeva, a therapist, rheumatologist, cardiologist; Medical Director of the Direction "Adults" MS "Dobrobut".

The more you train, the faster the result will be. Do not burden yourself, especially in the early days.. Otherwise, you can simply discourage fitness. And do not forget that the muscles also need to relax. Therefore, it is desirable to increase the intensity of classes gradually..

Warming up is a waste of time. If you don’t want to have a terrible stretch pad after class, prepare your body for the load.. After all, it is very important to warm up the muscles before performing more intense exercises.. That is, do a 5-minute warm-up.

You can do without a coach And again delusion! After all, a professional coach will choose the complex of exercises that is right for you.. And in the future, it will also adjust the load and intensity of the lesson, which will definitely become the motivation to continue.

It is desirable to alternate the load Yes, this is so. Often in the gym you can meet people who train only one muscle group.. For example, they only swing their legs or work exclusively on the upper part of the body.. And it is very important to distribute the load alternately.. For example, today to train the press, as well as the muscles of the legs and buttocks, and in the next lesson to focus on the muscles of the back and arms.

It is important to train at least half an hour a day. So it is. It takes 30 minutes a day (or 60 minutes every other day) to get the body accustomed to a new load.. Otherwise you will feel tired and you will hardly want to appear again in training..

Drink as much water as possible This is a myth. Of course, we all know that it is advisable to drink 1.5-2 liters of water during the day.. If you are doing fitness, the body needs water anyway. But definitely not worth doing it through force. Normally, it is better to take a few sips every 5-10 minutes after doing a small set of exercises..

If there is pain - do not stop!.

Another myth. Many people are mistaken in thinking that they need to be engaged to such an extent until they become sick in the whole body.. But if you feel bad, besides dizzy or breathing lost, you need to pause. Otherwise such a pace could harm.

For the heart, any exercise is good It is not so. If you have heart problems, then it is important to consult a doctor to find the best training option.. The heart loves properly calculated loads.

I often study, so I can eat a lot Myth, which is to say goodbye.

If a person is engaged in fitness, but has not changed his diet, then the result will not be. It is a mistake to think that if calories are burned during classes, you can not deny yourself food. Especially in harmful products. To get rid of excess weight and stay in shape, it is important to understand: almost 60% of success depends on nutrition! Therefore, decide how you want to see your body - loose or still fit?.

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