5 frequently asked questions about fitness
Poor shoulder development is a very common problem among many women. Often ladies actively train leg muscles , buttocks and abs, while paying a little less attention to the upper body, fearing excessive growth of the arms, shoulders and back. In addition, it is necessary to take into account the genetic feature: the muscles of the lower body in women respond to training much more willingly and quickly than the muscles of the upper half of the body. Another factor is the decrease in testosterone and growth hormone levels with age, which affects the decrease in the effectiveness of exercise. As a result, muscle imbalance and dissatisfaction with your success arises. It is recommended to carefully review your training program: are you selecting the right working weights, are you maintaining the required number of approaches and repetitions, and so on. It is also useful to implement regularly 3-4 exercises for problem areas – such as dumbbell presses, alternating dumbbell raises in front of you, lateral raises with dumbbells, and bodybar rows to the chin.
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“After working out the lower muscles of the body, an irresistible drowsiness appears, you want to go straight to bed, but at the same time you still have the whole working day ahead. Why does this happen and how to deal with it?”
Feeling tired and wanting to sleep after an intense workout is a completely natural reaction of the body. Weight training is stressful on the body, and working the large muscle groups in the lower body is especially energy-intensive. Therefore, after such activities, the body strives to recover – and the best way is proper sleep. It is recommended to do leg workouts on weekends, when you can immediately relax. On weekdays, it is better to pay attention to the upper shoulder girdle, evenly loading the muscles of different groups, or conduct interval cardio sessions that will help maintain vigor and energy. To speed up recovery, add plant adaptogens to your diet, such as ginseng or eleutherococcus extracts.
The normal amount of sleep is at least 8 hours a day, especially if you exercise regularly. Getting enough rest helps you stay youthful, maintain emotional and physical health, and helps you avoid gaining excess weight.
“If you combine strength training with walking and swimming, but don’t watch your diet, can your figure become athletic?”
First of all, it is important to understand your idea of “sports” figure & quot;. If you mean a minimal amount of body fat and clear relief muscles , achieving such results without changing your diet and optimal training program will be difficult. However, if your goal is simply a fit and healthy appearance with good muscle tone, then this is quite possible. At first, the improvements will be noticeable, but over time the body will get used to the stress, and progress will slow down, although it will not stop completely. The main thing is to increase physical activity not only during training (at least 3 times a week), but also in everyday life: get up more often, walk while working, use the car less, get a dog for regular walks – all this will help you stay fit and active.
“Is it possible to practice yoga if there is a risk of retinal detachment and other damage to the fundus of the eye?”
It is quite possible and even necessary to do yoga, as it helps improve blood circulation around the eyes. It is important to choose an adequate load that will not harm your condition. In the first couple of months, you should practice under the guidance of an experienced yoga instructor, having previously reported your eye problems. This will help the specialist correct the execution technique, eliminate asanas that are dangerous for you, for example, “inverted” ones. postures that increase intraocular pressure, and monitor proper breathing. Of course, a lot depends on your initial level of training, but professional advice will help you avoid injuries and choose safe alternatives to difficult ones exercises
“Does exercise help with colds?”
Exercise does not cure a cold, but moderate exercise can relieve the symptoms of the disease. During a cold, the mucous membranes become inflamed, causing weakness and fatigue. Exercising improves blood circulation, stimulates the release of adrenaline, which helps reduce inflammation and improve general condition. The main thing is to drink more fluids than usual, since the body loses water faster when sick. During the period of illness and in the first days after recovery, the load should be significantly reduced: do light warm-ups, reduce the number of repetitions and reduce weight, and also reduce the total duration of classes by at least half. If the illness is accompanied by a temperature above 37, severe weakness, lack of appetite or stomach problems, training is contraindicated – it is better to completely rest and recover.
A body temperature of 36. 6 degrees is considered normal for stable functioning of the body. Any deviations may affect the functioning of all systems as a whole.
The tips were prepared by KEGOL experts: Yulia Kitserova, a certified FPA trainer and absolute champion of Men’s Physique & Bikini Stars Alex Fitness; Evgeniy Dekkert, PRO-master and senior trainer at the X-Fit Chistye Prudy gym; and Jacqueline Emerick, a personal trainer and fitness specialist from New York.
