Fitness at home for beginners: exercises, training times. First time in... fitness! How to start training correctly? Fitness first workout

Fitness in the broadest sense of the word is constant support of the body in good health. physical fitness. This term also means a health system that allows you to change the physical indicators of the body in better side, correct the body and normalize weight.

Fitness for beginners includes a set of recommendations, rules and advice, following which beginners can avoid typical mistakes and improve your fitness without compromising your health.

Beginners in fitness (the word comes from the English fitness) should know that not only systematic exercises in the gym or gym are important, but also proper nutrition (fitness diet). In most cases, people practice fitness to lose weight and shape their figure: this goal involves revising their daily routine and changing the menu (excluding some dishes and products from the diet, but including others that are healthier).

By purchasing a subscription to a fitness club or starting home exercises, you can not only improve your figure or lose weight excess weight: This system helps to cure many diseases and systemic disorders. With the help of fitness you can:

• Significantly improve the condition of the heart and blood vessels;
• Get rid of joint pain;
• Cure radiculitis, spondylosis, osteochondrosis, scoliosis and other vertebral pathologies;
• Improve metabolic processes;
• Stimulate the overall health of the body.

This is an excellent alternative to drug treatment for some mental disorders, such as depression. During exercise, serotonin (a substance belonging to the class of neurotransmitters) is produced. This compound causes a feeling of satisfaction and joy in life in the brain: it is part of many antidepressants.

Health and fitness are words with the same meaning: regular exercise prevent premature programmed cell death (apoptosis) - a phenomenon that can be considered the main cause of aging. Fitness, thus, prolongs youth, and postpones old age indefinitely.

Types of fitness

Exist different kinds fitness, intended for different categories of people and performing special health and sports tasks. There is a female men's fitness, gentle systems and strength fitness. The following areas are also distinguished:

• Aerobics ( dance aerobics, slide aerobics, kick aerobics, water aerobics) - is one of the most popular types of fitness. The exercises are performed to music and contribute not only to the correction of appearance, but also to the development of a sense of rhythm and harmony. Aerobics has a beneficial effect on the respiratory system.
• Pilates is a system of exercises that does not involve excessive stress on the body, but is based on slow, smooth and calm movements. The advantages of Pilates are low trauma and almost complete absence of contraindications. Pilates increases flexibility, joint mobility and strengthens muscles without building them up.
• Bodyflex is a system based on correct breathing while doing the exercises. This type of fitness is well suited for burning excess fat and normalizing metabolic processes.
• Fitball - exercises with a special ball. Suitable for people who want to correct their posture, develop coordination of movements, strengthen muscle tissue back and buttocks.
• Taibo - relatively new system, which borrowed its style from Asian martial arts and boxing. The exercises are performed to cheerful, energetic music. This type of fitness requires special endurance and strength: in terms of energy expenditure, an hour of exercise can be equated to a 10 km race.

How to start classes correctly

Beginners should under no circumstances view fitness as a grueling hard labor to which they condemn themselves in the name of perfect figure. You should also not treat classes as a way to achieve high athletic results. The main thing in classes is a positive attitude. Successful practice largely depends on the right choice of program - it must match your strengths.

Most modern health clubs offer their clients to undergo fitness testing- a procedure that takes place under the guidance of a sports doctor. The client should be sure to tell the doctor about his state of health, past and chronic diseases, and any injuries or injuries he has ever received.

The specialist will select the most suitable program for you, tell you which activities are strictly contraindicated for you, and which ones will, on the contrary, help you rapid recovery. The doctor also takes measurements physical parameters(height, weight, waist circumference, chest, hips), records blood pressure and pulse. Some clubs offer to conduct a more in-depth medical examination - take a cardiac cardiogram at rest and under stress conditions (do a stress test). This test allows you to determine the level of acceptable physical activity.

To choose the right start program, you should be guided by the principle of “do no harm” and choose a type of fitness and a set of exercises in accordance with your physical capabilities. If you have personal trainer in fitness, training will be more productive, and the likelihood of excessive stress and errors in exercise will be minimized. Therefore, before purchasing a subscription to a particular club, read information and reviews about it, paying attention to the professionalism of the staff.

1. Fitness is not a hobby, but regular, full-fledged exercise. Skip workouts due to bad mood or elementary laziness - this means slowing down your own progress: try to take your classes seriously.
2. Don't be afraid to make mistakes - as you know, you learn from them.
3. Plan your time in advance - health training take approximately 3-4 hours per week.
4. During exercise, do not show excessive zeal - overtraining will not allow the body to fully recover in between fitness days, and the productivity of training will decrease.
5. Exercising without a diet is wasted time. Also follow the drinking regime - the body must necessarily restore fluid costs.
6. Reward yourself for each completed stage in the training process.
7. Maintain constant contact with the coach, keep a diary where you will write down useful tips your mentor.

Exercises for Beginners

You need to start small: for basic training, experts advise choosing three types of exercises:

• Workouts for the heart and blood vessels ( aerobic training) - walking, running in place;
• Strength exercises to develop specific muscle groups (if you're using weights, start with light weights);
• Exercises to develop flexibility - choose slow, static exercises and don’t overdo it: ligaments are very easy to damage.

Before classes, be sure to warm up to warm up the body and improve blood supply to the muscles: this will reduce the risk of injury.

Fitness at home

Any training can be done at home - you just need a competent, planned approach. Do squats, lunges, and other exercises that involve using your own weight. Experts advise purchasing a minimum set of equipment: a fitness mat, treadmill, dumbbells and special ball(fitball). The only problem with home training is the lack of a mentor.

Contraindications

Moderate physical activity is rarely completely contraindicated for any disease, but you should still start exercising only after consulting a doctor. Fitness is not recommended or recommended in dosed and gentle form if:

• High temperature and infectious diseases;
• Availability of endoprostheses;
• Epilepsy;
• Serious mental illness;
• Diabetes mellitus;
• Malignant neoplasms.

During pregnancy you can only exercise special types fitness.

Independent fitness classes are gaining popularity. Fitness for beginners at home is a great option for beginners. This form of training helps save time and money. Fitness classes for beginners will not be difficult at any age. Fitness classes at home allow you to train comfortably in a familiar environment. So, you have chosen fitness for beginners - where to start? Fitness exercises for beginners will be a good alternative to exercises in the gym in preparation for visiting it.

Fitness exercises for beginners are accessible to most. At the same time, they need certain psychological and physical preparation. With the right approach, exercises for home fitness will be effective. Fitness at home for beginners should not be taken as a hobby. Fitness training at home is carried out subject to all basic rules. When planning your first fitness lesson, you should take into account individual characteristics. Fitness classes are carried out at home independently or with the help of a trainer.

What is fitness?

Photo 1. This set of exercises for beginners has a positive effect on the spine

Fitness for Beginners - A Way to Stay In sports uniform. The word “fitness” is translated from English as “performance, fitness.” Fitness classes for beginners involve effective health system. They allow you to reduce excess weight and create an attractive silhouette. In addition, exercises greatly contribute to the overall health of the body.

Fitness has become widespread in such varieties as aerobics, bodyflex, Pilates, fitball, taibo and other areas. Existing types workouts include a variety of physical exercise. An integral stage is preparation for them.

Preparing for fitness classes

Muscle fitness classes at home save time because there is no need to attend sports centers or clubs. The correct start of classes will guarantee a positive result. If you have decided to engage in independent fitness activities, then seriously prepare for them and take into account the set of recommendations, rules and advice from experienced athletes.

Photo 2. A training cycle for pumping up the abs and losing excess weight

Effective motivation

Determination and motivation are at the core of the fitness process. View your first fitness classes for beginners in a positive light. Independent fitness exercises in a good mood will benefit those who have begun to struggle with overweight.

In a broad sense, fitness is general physical fitness. And this concept includes many types of training that develop your body. Choose the most suitable training direction for yourself. Try walking in Gym, step aerobics, fitball, yoga, callanetics, Pilates, water activities, dancing or martial arts. Choose what you like.

Individual capabilities and health status

Photo 3. Be motivated by successful people (pictured - Maria Zinkina, Russian champion 2016 in the Fitness Bikini category).

How to start doing fitness? Fitness training for beginners takes into account basic physical indicators. An adequate assessment of your abilities and health status is required. Training is contraindicated if you have:

• diabetes mellitus;
• increased body temperature;
• infectious diseases in the acute stage;
• malignant tumors;
• severe mental disorders;
• epilepsy

Before starting fitness training, medical consultation is required. Most of the classes include cardio exercises, which are undesirable for heart disease. Because of this neglect important point the risk of exacerbation of health problems increases.

Fitness classes at home for beginners are individual in nature. It is important to choose the right training regimen and set of exercises.

Choosing the right clothes and mat for home fitness

The choice of sportswear is of paramount importance for a home fitness workout. Fitness clothing is made from natural fabrics and does not restrict movement. A good option - lightweight sporty suit or T-shirt with leggings.

Photo 4. Sets of clothing and shoes for fitness in the gym (tops, shorts) and outdoors (pants, sweaters with sleeves)

The exercise mat can be purchased from reliable stores. When choosing this accessory, consider some details:

• good rug soft and absorbs moisture;
• does not stretch or deform, not slippery;
• when planning lessons for sports ground choose a thicker rug

To extend the life of the accessory between workouts, it is stored rolled up.

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Availability of inventory

A fitness program for home includes equipment and exercise equipment. Home fitness classes will become more effective if you have:

• collapsible dumbbells;
• weights;
• fitness ball;
• jump rope;
• rods

This attribute is optional. Much depends on material capabilities. Decide on a space for training.

Photo 5. Exercising on a treadmill helps normalize weight.

The importance of diet and sleep patterns

Weight loss and maintenance slim figure- the main goal of fitness classes. Improvement in physical performance is secondary, but also significant. Before starting training, your usual diet is subject to correction to improve metabolism. Products that are healthy for your figure include vegetables, fruits, fish, dairy and seafood. An hour before classes, it is recommended to eat small portions of food. Their nutritional value should not exceed 300 calories.

Getting enough sleep is also important. It will give your body muscles the necessary rest between workouts.

Photo 6. Healthy and figure-friendly foods contain dairy products, vegetables and berries.

Fitness classes at home for beginners are an individually directed process. It is important to choose a training regimen and a set of exercises.

Where to start

Where to start with fitness? Slim stomach And fit figure in fashion. You can lose weight through fitness exercises at home. For this purpose, you should select an appropriate course of exercises. The ideal solution would be to work from home with a fitness trainer. Under his control, classes will become more productive. A fitness trainer at home will help you avoid improper load distribution and deterioration of your well-being during exercise by selecting effective exercises.

Photo 7. A fitness trainer will select suitable exercises and will tell you how to perform them correctly.

A large selection of video tutorials on the Internet compensates for the lack of specialist supervision. Advice from professionals and watching video tutorials will greatly help beginners.

The standard training program implies that training is carried out 3 to 4 times a week, before or after lunch.

The lesson begins with light loads: walking, running and developing flexibility. Then the home fitness program becomes more complex.

Warm-up - mandatory stage workout. It is carried out to increase the effectiveness of loads and prevent possible injuries. The warm-up begins and ends with stretching exercises and lasts 10 minutes. Simple variations of exercises - jumping rope or dancing - are carried out at a pace. A fitness class at home lasts 20-45 minutes.

The set of exercises takes into account the smallest details. Conducting men's and women's classes has its own characteristics.

Photo 8. During the “chair” exercise, the back and hips form a right angle

Fitness workouts at home for girls

A fitness program for beginners at home involves moderate exercise. Fitness classes at home are aimed at different groups muscles. The feeling of warm muscles after warming up is an indicator of readiness for work.

A universal fitness program for home promotes rapid weight loss. Aerobic and strength exercises. They will cut excess fat at the waist and will provide a refined silhouette without compromising your health.

The table shows exercises for correction problem areas bodies.

It will be useful to have a ball in a set of exercises for home fitness. The fitball, a special training ball, complements the main activities. Fitness at home for girls also includes exercises with a barbell. Working with it will help form a beautiful relief. It starts with a minimum weight and is carried out at a moderate pace.

Home fitness exercises for women burn calories. This process lasts for two days after training. The system of fitness classes for weight loss at home is carried out in stages. On initial stage the number of repetitions of the exercises is 8-10 times. Muscle pain after the first workouts is normal. This is an indicator of effective work.

Fitness at home for men

Photo 9. Exercise onpumping the back and triceps muscleson a strength trainer.

A set of exercises for home fitness will help correct the shortcomings of the male figure. To make the body contour embossed you need to do:

• squats - with your feet shoulder-width apart, you smoothly sit down and rise from an imaginary chair;
• lunges and leg swings - sitting on the floor, make circles in the air with both legs in turn;
• exercises for the press - lying down with your hands behind your head, simultaneously raising your legs, shoulder blades and head;
• exercises with weights to train the biceps and triceps of the arms;
• exercises with a barbell to develop back muscles

Home fitness for men will strengthen your abs and create attractive curves.

During classes, the pace and duration of training increases. The number of repetitions is calculated by analogy with women's fitness.

Common mistakes made by newbies

Home fitness exercises disrupt the usual rhythm of life. This causes discomfort for most beginners. Getting started with fitness should be gentle. Having chosen exercises to practice at home, master fitness without haste.

Photo 10. Excessive loads at the initial stage of fitness training lead to increased fatigue.

Fitness exercises for weight loss at home involve systematic and even loads. When performing fitness exercises at home, you should not allow:

• excessive exhaustion of the body;
• lack of warm-up;
• dehydration;
• shallow breathing;
• wearing uncomfortable clothes and shoes

Fitness classes do not weaken the body, but give the body strength and energy. Feeling unwell after training - main feature overload. If the excess weight does not go away, it means that the diet was neglected.

Be first!

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Good day, dear beauties. Today I will tell you how to start doing fitness and what you need for this. First, set yourself a clear goal and say several times “I want to start doing fitness!” I want a beautiful and sexy body!” Repeat this to yourself regularly, it really works. Thoughts are material.

The first step is to sign up for a fitness class at a fitness club.

First of all, you must sign up for a fitness center. Maybe you thought it was possible to do fitness at home? Based on my experience, I can say with confidence that this is a utopia. Achieving results at home is incredibly difficult. It is very difficult to concentrate at home - there are always distractions. Forcing yourself to exercise at home is much more difficult and boring than in the fitness center. In the fitness center you will perform much better, and therefore the effectiveness of your training will be higher.

Do you want to get results? March to the fitness club!

I recommend choosing a fitness club as close to home as possible. It’s not easy to force yourself to exercise regularly, but it will be doubly difficult for you if you still have to travel somewhere. It’s okay if the club is located within a 10-15 minute walk from your home - a walk before and after training will be beneficial for your body.

Group training at the fitness club. Step aerobics.

If this is your first time going to fitness, I recommend starting with group training. Group training always takes place with a trainer, so you will be “under supervision”. The trainer makes sure that you do the exercises correctly, are not lazy, and can give recommendations on nutrition. In the initial stages, by and large, it doesn’t matter what type of fitness you do. The main thing is to develop the habit and discipline of regularly visiting the club. Try different types of activities and you will see what suits you best. Depending on your level physical training may suit you or high intensity training with high loads, or less intense.

When purchasing a fitness club membership, you will most likely be offered an initial free consultation, during which you will be told about different types fitness classes.

I would like to warn you that most likely you will be offered paid personal fitness training (after all, trainers also want to eat). At the initial stage you don’t need them - start with group classes. You will always have time to buy paid personal training.

Before purchasing a fitness club membership, check the class schedule. The class time should be convenient for you. It’s good if there are so many gyms in a fitness club, then several classes can take place at the same time, and you can choose where to go.

So, the club card is in your pocket and you are ready to go to your first training session. But before we start packing your bag, I want to draw your attention to one more important point.

Set yourself a goal

The goal is very important, because To get somewhere, you need to know where to go! Your goal should be clear and understandable to you.

There is a great system for setting SMART goals that works well for setting fitness goals as well. How to set a SMART training goal and what should your goal be?

• Specific. The result must be accurate and specific. You cannot set a goal, for example, “I want to go to fitness.” The rule will be: “Visit the fitness club 3 times a week for 3 months.”
• Measurable. The goal should be such that it can be measured in something (even in parrots). Incorrect: “I want to lose weight,” correct: “Lose 5 kg in 2 months.”
• Achievable. There is no need to set unrealistic goals. If you weigh 150 kg, then you definitely will not get a model appearance even in a year. Therefore, evaluate your capabilities realistically. Correct: “I will attend training 3 times a week and eat right in order to lose 3 kg in a month.”
• Important to you. Your goal must truly be important to you. Remember, you may have to choose what is most important to you and put other things on the back burner. If a goal is not important, it is extremely difficult to achieve. It is really important for you that you have something beautiful and healthy body? Or are you already loved for who you are, and it is more important for you, for example, to study cooking and try new recipes or embroider, instead of going to a fitness club?
• Determined in time. Be sure to set a deadline (deadline) by which your goal must be completed. You can’t just set a goal, for example, “remove belly fat,” you need to set a time-specific goal, “Reduce waist size to 65 cm in 2 months.”

Now take a pen and write down some goals on paper. Choose the most important goal, talk about it regularly and relentlessly strive for it.

Example of a correct goal:

By the end of the year (December 31), I must weigh 55 kg with a waist circumference of no more than 65 cm, for this I must visit the fitness club 3 times a week and eat right (no more than 1500 kcal per day).

What do you need for fitness? We pack our bag.

Finally, let's pack your bag for your first class.

Let's start with the bag. What kind of bag do you need for going to the gym? There are two main options: backpack or sports bag?

The backpack is convenient if you walk to workouts. It is much more convenient to carry things on your back (the weight is evenly distributed along the spine) than in your hand or on your shoulder. When walking with a backpack, your hands remain free, which can also be important. But there is also a minus of the backpack. It is tall and deep, it is more difficult to get things out, they have to be laid in several rows.

A sports bag is more convenient in this regard. It’s easier to take things out and put them away. But the bag is heavier to carry over long distances.

I believe that if you go to training by car, take a sports bag, if you walk, take a backpack.

The main thing is that the bag or backpack is roomy enough to fit all the things needed for training.

Things needed for training in a fitness club:

• Sportswear. Of course, you need to change clothes. You need sweatpants, breeches, leggings or shorts, and a T-shirt or top. You can read more about how to choose clothes for fitness in the article
• Sport shoes. These could be sneakers or sneakers. Some types of training are done barefoot (for example, yoga).
• Small towel. It is needed to wipe sweat from the face and body. You also need to wipe off sweat from the equipment after you work out with them.
• Shower accessories. All normal fitness clubs have showers. Don't hesitate to take a shower after training. The shower is much cleaner than the gym, because people wash there and don’t sweat. A shower will soothe your muscles, wash off the sweat, and simply relax. For the shower you will need slippers, a towel, a robe (or you can wrap yourself in a towel, whichever you prefer), shower gel and shampoo.
• Change of underwear. I don’t think that after a shower, you will want to wear the underwear you worked out in.
• Water bottle. Drinking during training is not only possible, but necessary. That's why a water bottle is a must-have in your fitness bag.

That's all! You are ready for your first visit to the fitness club and your first workout. Start and don't stop. Read as much information as possible about training - it's great motivation.

And motivation is now very important for you. The right attitude is 90% of the result. You should not force yourself to go to the gym, but look forward to it. training day. Perhaps at first it will be difficult for you to force yourself, perhaps at first your muscles will ache and you will be very tired. But over time, training will become a habit and will become an integral part of your life.

Rule 21 of training when visiting a fitness club

There is a 21 day rule to develop a habit. It lies in the fact that in order for an action to become a habit, it must be performed regularly for 21 days.

I believe this rule applies to fitness classes as well. The first 21 workouts you need to get used to them, but from the 22nd workout, visiting the fitness club will become a habit that will be difficult to give up.

To make it easier for you to get used to it, break the process of getting used to it into several stages.

1. One-time visit to the fitness club.
2. Attending 3 training sessions during the week.
3. Attending training for one month (4 weeks x 3 = 12 training sessions).
4. Attendance at training sessions for 2 months (more than 24 training sessions).

I am sure that by the end of the second month you will already be going to workouts with pleasure. In addition, during this time the body will get used to the loads, and training will seem much easier.

Lastly, one more thing a couple of tips for beginners in fitness.

Do not be shy. Even if your body is not ideal, there is no need to be shy about going to the gym. Behind every model figure and model appearance lies a lot of work on yourself. You should not be ashamed of yourself, but be proud of yourself. Be proud that you have enough strength and desire to make your body healthy and beautiful.

And don't be afraid to make mistakes and do something wrong. The trainer will always advise and help you perform the exercise correctly.

Not only the goal is important, but also the training process itself. Don’t live in the past and future, learn to enjoy every moment of your life now.

Eliminate everything bad habits and get some useful ones. Smoking and alcohol - no (not even a sip), walking, going to the cinema and theater, traveling - yes.

Smile and create around yourself good mood. We create our own environment.

And, of course, read our magazine. Write your impressions of the article in the comments and ask questions.

If you are new to fitness, you are most likely tormented by the question: where to start training in a fitness club? And most importantly, how not to get into an awkward situation because of your inexperience, and not seem funny?

There is no need to put off going to the gym until later. We present to you six options on how to overcome fear and embarrassment and join the world of fitness:

1. Individual training with an instructor. Beginners avoid this method because they believe that they will have to pay a considerable amount for personal training. In reality this is not the case. Paying for two or three classes won’t put a big dent in your wallet, but it will save you from feeling confused and embarrassed. A professional trainer will give you a tour of the fitness club, explain how to use the equipment and create a individual program training. Whether you continue to use his services or not is up to you.
2. Visit group classes. Group program classes – the best option for those who want to keep themselves in good shape or have health problems. Depending on the direction of training, there are both difficult and not requiring large amounts of energy. Group classes are varied: you can choose strength training formats, aerobics, dancing, Pilates. For beginners, this is an excellent opportunity to strengthen muscles and increase endurance. If your goal is to lose weight and build muscle, pay attention to functional training And circuit training. For beginner athletes, it will be easier to start by attending group classes, and then move on to the gym.
3. Watch training videos. Finding fitness classes online is not difficult. If you don't want to spend money on individual sessions, look ready-made complexes exercises. Choose the option that is convenient for you: practice at home using a video or master the technique of doing the exercises and continue training in the gym. To independent studies were effective, record yourself on video. This will help you evaluate how correctly you are performing the exercises. Use improvised means if you don't have sports equipment. For example, dumbbells can be replaced with water bottles.
4. Work out with a friend/friend. An option for those who are afraid of losing motivation. The benefits of such training are obvious. Firstly, another person sees your mistakes in doing the exercises from the outside and helps you correct them. And secondly, it’s harder to skip a workout if you’ve agreed to go to it with another person. You can make joint activities more interesting by organizing a competition. The goal can be absolutely anything: who will lose weight faster or master difficult exercise. The main thing is not to be distracted by chatter and not to exercise equipment between sets. In this case, training will bring the desired effect.
5. Buy sport equipment home. This option may seem expensive, but you don't have to buy dozens of exercise machines. If you compare the cost of an annual subscription to a fitness club with the cost of home equipment, the difference may not be so big. It depends on your goals which equipment to purchase. It is best to consult a trainer. To study at home on your own, you will need serious motivation and willpower. You need to be sure that household chores will not distract you and that you can concentrate on your workout.
6. Go to the gym early in the morning or late in the evening. Morning and evening are the times when there are few visitors to the fitness club. In small clubs they don’t exist at all. This is the best option for those who can relax and feel calm only by working out alone.

The benefits of fitness are beyond doubt. You shouldn’t limit yourself in your desire to play sports because of imaginary fears. As you can see, there are different options to start training if all that is holding you back is fear. Remember, everyone once started from scratch and was also afraid to go to the gym for the first time. Use one of the methods given above, and starting training in a fitness club will be simple and interesting for you.

Fitness classes a set of exercises aimed at burning extra pounds, maintaining and developing muscles and endurance.

Fitness classes for weight loss allow you to correct your figure, improve muscle tone and improve your health - workouts include cardio, stretching and power complex. The program is designed in such a way as to ensure the load on all muscle groups, and not on any specific group. If you conduct fitness classes for weight loss, then you must adhere to certain rules.

SIGN UP FOR A FREE FITNESS CLASS

The rules of fitness for losing weight are very simple, if you follow them, you will very quickly get desired result.

VIDEO: fitness classes

• You should not be lazy and skip scheduled classes. You need to have willpower and patience to train regularly. Only this approach will give you the desired and quick result.

• Don't focus your attention on any one muscle group. You need to work all the muscles, not a specific group.

• If you want to lose weight, then proper nutrition is one of the success factors. It is necessary to give up fatty, sweet foods, various processed foods and fast food, limit alcohol and stop smoking. Nutrition should be balanced. Include cereals, nuts, and dried fruits in your diet. Eat as many vegetables and fruits, seafood, meat and dairy products as possible.

• Fitness is proper nutrition combined with regular exercise. intensive training, this is activity and vital energy. Fitness should be a way of life.

Fitness classes in Moscow

Fitness for women is becoming very popular, many fitness clubs are opening, which have a variety of programs with which you can lose weight, gain muscle mass and simply improve your health.

Fitness classes in Moscow are held in fitness clubs, of which there are plenty in the city, you can attend one class to get used to it and get comfortable. And then, if you like it, buy a subscription for a month, six months or another period. When attending fitness classes in Moscow, you can choose any training program, because there are a lot of them available.

What services can a fitness club provide? Here are some of them:

• Gym

There are gyms in any fitness club. By working out on various exercise machines, you can lose excess weight, gain the necessary muscle mass, strengthen immune system and increase your endurance.

• Aerobics and group programs

Aerobic exercise has a good effect on the general condition of the body. You can study in groups under the guidance of professional, experienced trainers. Working in a group is fun and it is very motivating to get the desired result.

• Personal training

If you came to a fitness club for the first time and don’t know where to start, then it’s better to choose individual training with an instructor. He will compose for you individual plan training, will motivate and monitor your condition during training.

• Yoga, stretching, Pilates

If your goal is beautiful, flexible body, plastic movements, then you can try yoga, stretching or Pilates. Such activities improve plasticity, coordination of movements, and you will have beautiful posture.

• Dancing

Many people love dancing. To recharge yourself with energy and positivity, you need to dance. Zumba, hip-hop, and belly dancing have become popular lately - all these dances will help you lose weight and get in shape.

These are the most popular services provided by fitness clubs. Also, in the clubs you can visit the swimming pool, practice martial arts, team sports, stretching, tennis, and rock climbing.

Group fitness classes

Group fitness classes are held in many fitness clubs, they are held under the guidance of an experienced instructor. Group classes will help you get involved in training process, throw away all your prejudices and embarrassment. By looking at other people who are training in the same group with you, you will motivate yourself and not miss training. If you sign up for group fitness classes, there are certain rules you should follow.

Rules for group fitness classes:

• Don't be late for class. You may not be allowed to attend training if you are more than 10 minutes late;

• Before starting group classes, you must undergo instruction. This will avoid unwanted injuries;

• it is not allowed to perform any exercises without a specific command from the trainer;

• need to practice special clothing and shoes;

• When attending group fitness classes, do not wear perfume or other perfumes;

• during training, do not talk and turn off cell phones;

• maintain personal hygiene;

• do not use chewing gum;

• after finishing the workout, all necessary equipment: mats, hoops, dumbbells, etc., must be put away in a special place;

• If training takes place outside, you must have a spare pair of sports shoes.

Subject to all these simple rules, you will be able to attend group classes and train in a fun and friendly atmosphere.

Fitness class for beginners consists of several stages and the first stage is cardio exercise and a small warm-up, you can run, jump, dance, swim, ride a bike or use an exercise bike. This part of the workout should last 15-20 minutes. Also, fitness classes for beginners have a second stage, in which you need to move directly to fitness exercises.

Sample lesson program:

1. On Monday, do a leg, thigh and butt workout. You can do sit-ups, various squats, and lunges. The duration of these exercises should be 30 minutes. Next, stretch the muscles of your legs, knees, hips, and sit on the splits. Duration - 10 minutes. And at the end there is a 5-minute cool-down.
2. On Wednesday, work your abs and back muscles. Do a variety of twists, bends back and forth, left and right, and “bridges.” The duration is also 30 minutes. Then pump up your abs, stretch your abdominal and lower back muscles. Stretching should take 10 minutes. At the end, you can spin the hoop for 5 minutes.
3. On Friday, work your arm muscles and shoulder joint. Do arm swings and exercise with dumbbells. All this lasts 30 minutes. Next, stretch your arm muscles, do breathing exercises. Spend 5 minutes on this. And finally, 10 minutes of cardio.

You can rearrange the exercises, for example, on Monday, warm up the muscles of the shoulder joint, and on Friday, pump up your abs, stand on the “bridge”. The main thing is not to miss classes and pay attention to all muscle groups.

Drink water during exercise, because a dehydrated body is weakened and cannot work intensively. If you do not provide your body with enough water, then you will not be able to remove belly fat and lose weight. Therefore, exercise regularly, eat right, drink a lot of water and the desired result will not keep you waiting.

FITNESS CLASSES FOR BEGINNERS