Ideal body – all in our forces!

Many stars of domestic and foreign show business give preference to occupations in gyms (gyms / fitnes-centrakh) with the personal trainer (Vera Brezhneva, Heidi Klum, Cindi Crawford, Beyonce, Jennifer Lopez, Christine Davies), to occupations martial arts (Jennifer Aniston, Charlize Theron, Cameron Diaz, Cyrus Knightley), to morning jogs / walks on foot and on bicycle/skating (Janet Jackson, Mag Rein, Salma Hayek), winter sports (Demi Moore), to diving (Natali Portman), independent occupations of the house from ordinary aerobics to yoga (Zhanna Friske, Charlize Theron, Jennifer Aniston, Keith Moss, Ewa Méndez, Gwyneth Paltrow, Jodie Foster) and to another.

Any physical activities on an organism provide:
1. Increase in flexibility, endurance and physical force of an organism;
2. Strengthening of muscles and its mobility, increase elasticity of sinews and ligaments;
3. Increase in resilience of an organism to various diseases;
4. Weight reduction, improvement of a figure;
5. Cheerfulness and energy for an organism, an opportunity to relax and derive pleasure from exercises.

To gain long-awaited effect, since the first occupations, it is necessary to pay attention to the following items:
- Regularity and frequency of occupations
- Choice of programs, complexity
- Complexity and sequence of loadings
- Food allowance
- Good mood

Gyms/gyms / fitnes-centry
At visit of gym it is necessary to remember some important points and accurate rules:

1. Before primary visit it is necessary to pass a personnel safety notification and also operation of exercise machines to avoid injuries;

2. Visit of gym only in special sportswear and footwear (sneakers with a corrugated or rubber sole);

3. Any trainings need to be begun with an extension or simple warm-up;

4. It is not necessary to use the maximum load on exercise machines at primary visit of the hall;

5. It is not recommended before visit and during it to use perfumery with pungent smells.

Services of the fitness centers include the various program of group and individual occupations today: aerobics, Pilates, stretching, yoga, power trainings, shaping, etc.

It is scientifically proved that the people doing aerobics or subjecting themselves to other physical activities are less subject to depressions and stresses. Therefore the aerobics is very useful to mental health as well as to physical. If you long sit in front of the computer or your type of activity is connected with motionless or inactive work, then occupations as aerobics for you. The aerobics will help you to support itself in good shape.

The system of exercises – Pilates – is created already more than hundred years ago. Thanks to this method the bearing and coordination of a body improves, muscles of a back and a press become stronger, the flexibility increases. Occupations are shown by Pilates in fitness clubs and at home, to people of any age and with various level of physical training. The central part in Pilates is assigned to a press which, according to the founder of a technique, comprises all energy of a human body. Pilates learns to live and move, hold a bearing and it is correct to breathe.

Stretching represents a set of exercises, aimed at the development of flexibility. This technique raises a tone and elasticity of muscles, improves coordination of movements, helps muscles to be restored after loadings, enriches them with oxygen and necessary nutrients, is effective during rehabilitation after injuries.

Runs/walks on foot / driving by bicycle
The load of the working day and constant haste, especially in megalopolises, does not leave forces and time for visit of the fitness centers and gyms. If strongly to want, it is possible to organize foot walks for work and back, before going to bed and on the weekend. Important in the course of such walks to monitor breath and to carry out useful breathing exercises. For example, for a training of a press it is necessary to breathe a stomach, straining and relaxing muscles. On the weekend during family foot walks you will be able to enjoy not only beauty of the nature, but also communication with people favourite and close to you.

Optimum time for jog – morning and on an empty stomach when three times more calories are burned than to run in the afternoon. The perfect place – the forest, the park or stadium. Extent – 20-45 minutes. Of course, everything depends on a goal – for what you run therefore evening jogs are not less effective. During run of people not only burns calories, but also strengthens muscles of legs, raises the general power and struggles with a depression. Occupation run oxygenates all blood system thanks to what health improves.

If you decided on the first jog today, then it is necessary to remember that run, as well as any physical activities, it is necessary to begin gradually and from preliminary warm-up, increasing the distance in kilometers and speed over time. Adaptation of an organism will take place depending on an individual physical condition of each of you.

Walks by bicycle can be made a habit for all family. In such a way, you will maintain good health, to burn excess calories (on average 20 minutes of =300 calories), to develop physical endurance and to bring all groups of muscles into activity. The main condition of success are the continuity of occupations. Occupations on the exercise bike bring considerable results too, but the gym – all this not the nature and not fresh air which, as plus, still bring also positive emotions.

It is interesting: 20-30 minutes of run, fast walking or driving the bicycle will help an organism to burn calories even in the evening after you already go to bed.

"Running on waves"
Swimming promotes strengthening of cardiac muscles and a respiratory system (helps to avoid short wind after run), is shown as therapy to joints and muscles after injuries and therapy after a stress, helps with loss of weight, and occupation water aerobics are very useful to the pregnant women and people having backbone diseases.

Today the water aerobics is an alternative to aerobics. The fact that during the occupations in water there is a water massage of bodies and fabrics is important, the metabolism becomes more active, are more intensively supplied with blood almost that promotes fast removal of toxins and slags from an organism.

It is interesting: 1 occupation in water =3 occupations in the gym; walking with a speed of 6 km/h – losses of 360 kcal/h, losses in water – 720 kcal/h.

It is very simple to explain this fact: water pressure in tens times more air pressure therefore in water the person should spend much more forces including calories for each movement.

Occupations water aerobics, as well as any other, have to begin with warm-up lasting 10-15 minutes. 20-30 minutes are allotted on the main training process. As much time needs to spend then and for strengthening of muscular force and a cardiovascular system. Occupation comes to the end with recovery exercises for 5-10 more minutes.

"House sport"
Kind of we did not call house sports exercises, each of them makes positive impact on our organism. It is important to understand only in what time of day our organism is more predisposed to physical activities. In turn, the American experts consider what the most effective physical culture will be morning next the heart and evening before going to bed.

Sports activities of the house require observance of some conditions:
- Well aired room, with a moderate temperature;
- Clothes, light and free for movements;
- For performance of exercises on a floor – a special rug or a cover;
- Music for mood or rhythm of some exercises.

The simplest exercises will be suitable for morning exercises: squats, walking on the place, turns aside, rotation of a trunk, a raising of legs, exercises for hands, shoulders, a neck, etc.

Catty Keller, Julia Roberts and Jennifer Aniston's personal trainer, recommends to squat whenever possible more. For this purpose it is necessary to spread out on a floor of 10 playing cards at a certain distance from each other. Sit down and lift the first card then rise and step to following. Sit down and put the first card on the second. Get up, sit down, lift one of cards, get up. Then fall behind the second card. When in hands there are both cards, step to the third aside. Observe sequence of movements on the course of collecting of all 10 cards, at the same time you hold a back directly, and transfer the center of gravity to heels.

It is possible to give classes with dumbbells on average 3-4 times a week, lifting till 8-10 times, at the same time their weight can fluctuate from 1 to 7 kilograms.

If you chose Pilates in which it is possible to be engaged not only in the fitness centers, but also at home, then it is necessary to remember that all exercises of this technique are carried out slowly and demand full concentration and control over the system of breath and technology of performance.

And still say that ideals do not happen, but we constantly aspire to them, changing and being improved. Turn sport into a habit and the main thing – love yourself! I choose foot walks and morning exercises during the whole year, and in the winter in addition – skiing and skates. Also I love myself!