Why do muscles stop hurting after training
Author: Ola Thomas | Category: Fitness
15 Sep 2022
Unlock Your Fitness Potential With FitnessHub24.com
Author: Ola Thomas | Category: Fitness
15 Sep 2022
Author: Ola Thomas | Category: Fitness
Almost no workout is complete without squats. Unfortunately, beginner athletes often make mistakes when doing this exercise: some do not feel that the buttocks are working during squats, others are afraid to hurt their knees, and still others do not understand how to get the most out of doing a squat without additional weight. (more…)
05 Sep 2022
Author: Ola Thomas | Category: Fitness
Due to a sedentary lifestyle, many develop aching back pain, which can later lead to a curvature of the spine. As a preventive measure, to avoid such problems, you can perform a simple set of exercises for the back two to three times a week. (more…)
03 Sep 2022
Author: Ola Thomas | Category: Fitness
Pregnancy is always accompanied by advice and warnings from all sides: doctors, friends, relatives and even just acquaintances, wanting to give you attention and support, usually contradict each other and completely confuse you in what is good and what is bad for you and your baby. But listen to the scientists: they agree that everything about moderate exercise during pregnancy will be beneficial for both mother and child.
It is important to overcome the fear of physical activity during pregnancy and exercise within reason, taking precautions,” writes Alejandro Lucia, professor of physiology at the European University of Madrid, in an article in JAMA (Journal of the American Medical Association).
According to research by the American College of Obstetricians and Gynecologists (2015), if a woman has no medical contraindications, she should do 20 to 30 minutes of moderate-intensity aerobic exercise (one that allows you to talk comfortably) several times a week.
Strength exercises are also very important, which will strengthen the muscles, since during pregnancy the load on the spine and joints increases.
For a long time there was a point of view that if you have not trained before, then pregnancy is not the best time to start. What we now know is that pregnancy is now considered the best time to add some physical activity to your life – because it is the best time to change your habits. However, if you are new to fitness, then gradually come to the loads: start with exercises of the lowest intensity lasting 20-30 minutes, as recommended by the American Society of Obstetricians and Gynecologists (ACOG) and the American College of Sports Medicine (ACSM).
Researchers from the American College of Obstetricians and Gynecologists say that physical activity during pregnancy
In addition, athletic parents are more likely to give birth to healthy and slender children with sports and academic abilities than those who lead a sedentary lifestyle.
Before starting training, you will need to consult with your doctor.
According to research, even women with chronically high blood pressure, gestational diabetes, and who are overweight or obese can benefit from exercise. However, there are cases in which physical activity should be limited or even avoided . For example, with heart diseases affecting hemodynamics, placenta previa after 26 weeks of gestation, persistent bleeding in the second and third semesters, late toxicosis, severe anemia and the risk of preterm birth, with a number of other complications.
In addition, for some symptoms such as dizziness, vaginal bleeding, chest pain, muscle weakness, swelling of the calves, you should stop exercising and consult a doctor immediately.
Designing a training program should also be under the supervision of a physician, taking into account previous training experience, health status and the risk of complications during pregnancy, according to James Pivarnik, a professor of kinesiology and epidemiology at the University of Michigan who has conducted research on exercise during pregnancy.
Your goal is moderation.
Exercising too intensely can lead to dehydration and reduce blood flow to the placenta (blood will go to the muscles).
The optimal amount of training depends on the individual characteristics of the body. Extreme cases are known when expectant mothers (professional athletes) participated in races and then gave birth to perfectly healthy children.
All people, especially pregnant women, react differently to different training programs. But doctors are confident that if all these recommendations are followed, the risks will be significantly reduced.
31 Aug 2022
Author: Ola Thomas | Category: Fitness
Fatigue, anger, irritation – these emotions are well known to every person. Experiencing stress, we strive to get rid of it as soon as possible – and go to the shops for cakes, chips, and other harmful yummy. But instead of solving problems, such food provokes the emergence of new ones: excess weight, insomnia, and poor health. Getting out of this vicious circle will help proper and healthy nutrition.
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In order for food to be beneficial, give strength and help fight stress, it must be varied. Take a close look at your daily diet. It should contain meat and vegetables, fruits and cereals, fish and dairy products, greens and nuts. Only in this case, your body will receive all the necessary vitamins and minerals, which means it will be able to more calmly and adequately respond to daily stresses.
30 Aug 2022
Author: Ola Thomas | Category: Fitness
Boxing seemed to be a male-dominated sport, cruel and unattractive. However, every year more and more women sign up for such sections. After all, boxing is not only weight loss and self-defense lessons, but also the inner transformation that happens when you learn to box. We offer to analyze not banal reasons why this sport may suit you.
Release of emotions
Boxing is a great way to teach girls how to properly deal with negative emotions and live them.
This may be one of the most obvious internal changes, but boxing gives you the freedom to let your emotions out. Whether you’re struggling with depression or angry as hell, hitting a punching bag is therapeutic.
Understanding Mindfulness
Boxing for women is a fantastic way to learn to be in the present moment.
It may seem rather strange, but many people use boxing as a form of meditation. If you play this sport and train in mitts, too much thinking makes you immediately stumble and start over. If you’re fighting and losing focus, you’re more likely to get punched in the face.
Boxing forces you to be in the moment and stay focused. How many times a day do you really only do one thing and don’t think about the other.
Confidence in your strength
There is something really inspiring when you know the technique of a strong and correct strike. Every woman has been in a situation where she was very nervous. Whether it’s walking alone through a poorly lit area at night, or alone with a guy who doesn’t turn out well. Imagine being able to stand up for yourself if you had to. Feeling confident is power, and it affects not only security, but also your daily life. Imagine a girl who doesn’t doubt herself and feels confident enough to speak her mind and isn’t afraid to be a leader.
Sharpening of instincts, ability to analyze
Boxing is a bit like chess, only in terms of speed. You have to analyze the other person: see how he moves and react with lightning speed. Many still consider boxing a barbaric sport, but few people know that it is very important to be able to think quickly and analyze the situation here. Speed and reaction time is something you will have to learn. The ability to think, make decisions and react in a second requires a whole new level of skill, and boxing keeps you on your toes (literally).
Learning control
You might think that boxing is about letting go of control, but the opposite is true. When you train, you need to know exactly how hard or soft to hit. Beginner boxers tend to try to hit as hard as they can without any control or technique. But when you practice, you understand how to control the punch and how it can be much more effective.
Learning to control takes a lot of practice and muscle memory. Coaches are taught to throw the same punch hundreds of times until it gets right. Once you get the hang of it, you’ll start putting more power into it, and then speed. While this may seem like a basic concept, it instills a work ethic and shows girls what can be achieved with hard work, dedication and repetition. When you hit the bag or the mitts and hear the perfect click, it feels so good and you know the hard work has paid off.
We learn to work in a team and trust each other
Boxing and teamwork… wait what? Boxing is an absolute team sport. The people you train with are your team and you need to work together to improve. When you learn a combination, you often take turns playing it with a partner and doing both defense and offense. This close collaboration creates a lot of trust. You literally hit each other, so if you can’t work as a team, chances are one of you will miss and it will hurt a lot.
There is only one way to understand whether boxing is right for you – by trying it, feeling it for yourself. Our classes are not restricted by age or gender. Boxing can be done by both men, women and children. Everyone in this sport will take something for themselves. If you are worried that boxing is traumatic, we hasten to convince you. With regular classes, a reasonable approach to business and the implementation of certain rules, severe physical shocks can really be avoided. After all, serious injuries are more common in professional boxing than in amateur boxing. It is also important to have a reasonable attitude to sports and, in which case, the ability to stop in time.
12 Aug 2022
Author: Ola Thomas | Category: Fitness
Nutrition
Workouts
Sleep
All this is closely interconnected and does not work separately
1. If you train, but do not eat right, there will be no result. Training triggers future muscle growth, and growth itself depends on the quality of nutrition and recovery.
2. If you eat right (and you need a calorie surplus to build muscle) but don’t exercise, you’ll just get fat fast. Extra calories simply have nowhere to go.
3. If you train and eat right, but at the same time sleep for 3 hours, then you will not see big priests again. Muscles grow during rest. You need to sleep for 7-8 hours
And yes, only training will not bring you the desired result, even if they are written by the best coach.
Training is only 30% of your success, 60% is nutrition and 10% is sleep.
The most important secret: Nutrition + Training + Sleep = Beautiful
04 Aug 2022
Author: Ola Thomas | Category: Fitness
Losing weight by summer is almost a national idea that worries every person who has experienced uncomfortable winter frosts and a series of satisfying holidays. (more…)
29 Jul 2022
Author: Ola Thomas | Category: Fitness
While every moment is good for making changes in your life, the start of a new year seems like the best option. Many people at this time decide to break with bad habits or addictions, and switch to a new diet or regular exercise. The success of this decision is determined by the strength of motivation and character, but proper preparation and knowledge can certainly contribute to the success of this endeavor. If your goal is to lose weight by working out in the gym, be sure to check out the tips below.
28 Jul 2022