Importance of Warm-Ups

In the warm-up should also include stretching and muscle. Success will reach everyone who will be able to overcome my laziness. Remember that exercise should be regular. Big break in the classroom lead to the fact that you gradually lose the results of which have reached. Regular exercise gives strength and slows the aging process.

Thirty minutes three times a week – it's small price to pay for the enormous benefits of regular training on simulators. Counting the heart rate during workouts at the gym the pulse rate increases, and it is used as a parameter for determining the necessary intensity of the workout. Elementary Level fitness is important to develop individual exercise programs. If you are a beginner, you can achieve good results with a pulse rate of 110-120 beats per minute. If you are in good physical shape, then you need more higher level. 10 minutes after the beginning of training measure the pulse. This so-called "pulse loading" or "stress pulse. During the first training on simulators pulse rate should be around 65 – 70% of the maximum age pulse.

Maximum age pulse (MEP) can be calculated by the formula: 220 minus your age. Maybe it seems too easy, and you want to increase the intensity of the workout, but it is better to adhere to traditional methods. With a good physical preparation of the pulse rate can be up to 80% of the maximum age of pulse. You should not overwork in order to achieve the values given in the tables. It is better that you have reached this results in a natural way, doing its own agenda. Remember that control znacheniechastoty pulse – this is only a recommendation, not the rule, and minor deviations in either direction are permissible. Two comments: 1) Do not worry about changing the pulse rate every day. It can be caused by pressure changes, and 2) the value of heart rate – is a landmark, not become its slave. Important! Start training on simulators, keep it up to the end. You should not stop halfway, and then continue training with the stopping time, without warm-up. A pause is needed between strength training. Its duration for each person individual – it basically depends on your level of fitness and the program you have chosen. Rest between exercises, but the rest should not exceed two minutes. Most leisure enough to half to one minute.

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Adaptogens – natural products that enhance the body's resistance to adverse environmental effects – such as Siberian ginseng, Rhodiola rosea, Leuzea, ginseng. Their positive effect is achieved through optimization of metabolic processes, rather than by a sharp stimulation of the nervous system (such as when taking caffeine products). Rule 5. Break! Proved that the cyclic mode of employment – the best prevention of stagnation in the results of training. It is this mode will help you maintain a high level of internal motivation.

Break up the training process into cycles between which must be a few days off from training. Time period of training depends on the intensity and range from half to three months. Rule 6. Dr. Kevin Cahill understands that this is vital information. Do not overdo it! If you're struggling with themselves, exercise in a state of complete physical exhaustion, it thereby increases the risk of injury (both during training and outside the hall), because it does not restore to the new work the muscles of his shift work on ligaments and joints. Fatigue also threatens the development of overtraining syndrome, characterized by a feeling of depression, apathy, a sharp decrease in immunity, and muscular weakness. This syndrome may dragged on for quite a while.

how to time determine what you live for life limit opportunities? The appearance of the following symptoms must be for you at least a pretext for reducing the intensity of training, as well as maximum – the introduction of a break in your training process for a week or two. -In recent years, you have to force myself to go to the gym. -Even after a reasonable period of sleep in the morning you feel lethargy and weakness. – muscle pain lasts longer than usual. -There are pains in the joints. "You hardly even go to sleep after a busy day. -Your appetite gets out of control. You either start eating too much (and leaning on susceptible to fluctuations in atmospheric pressure, react to weather changes. -During training there is increased heart rate, greater than normal increases the pressure, and these symptoms persist for a long time after training. -You want to reduce training time, feeling that are struggling to cope with the planned load. And please remember: by all means to overcome themselves – not always the best way to achieve our purposes. Olga Morozova fitness center and water park 'Kimberley Land'

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Dance Exercise

East East, and in vocational training belly dance today can learn virtually any corner of our planet, so famous he became. In fact, nothing strange in this – women are becoming more liberated, they want to deceive, overwhelm and beckon. Arabian Dance – a great helper in this case, not only because it helps to master hypersexual dance technique, but also because the fact that the school belly dancing quite successfully can replace any gym. Some believe that the Arabic belly dance creates an ideal level of exercise for the female body. It is also worth noting that, there is no risk to pump – loads comprehensive and sufficiently specific, aimed at the formation of a high chest, creating a flat stomach, strong hands, and with all that strengthens back muscles, which is very important. Another bonus is that the Arabic belly dance stimulates pelvic floor muscles, which adds to a woman not only sexuality, but also a positive effect on reproductive function – because this dance was first just the same set of exercises to prepare women for childbirth, and only later became a way to entice and maintain shape. Education belly dance can actually get in any major sports fitness center, but best only engage in specialized schools.

School of belly dancing will help you learn to love your body, to better understand it. With a special desire to fundamental elements of dance can learn, and their forces – set of manuals on the subject is in the Internet and in stores cd / dvd drives. Of course, to start learning Arabic dance best, being in good shape, but the costume for belly dancing (or at least the hip clangorous headscarf) is still worth to buy – with practice will become much more exciting, will add you to the similarities with professional dancers, as well as give confidence. Just do not forget that, like any other physical exercise, belly dance classes are not available to everyone. Major Contraindications: – severe problems with the musculoskeletal system (the best option to get pre-consultation with the attending physician) – flatfoot (during exercise considerable burden falls on the toes) – pregnancy – is highly undesirable to do belly dancing for children.

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Coaching and Problem Solving

So, coach – a word borrowed from English and it means "coach". Trainers are different – in fitness, volleyball, but the coach – it's not even really a coach, he is more a mentor, an assistant for a person to solve their life problems. How does a coach helps a person. Let's examine the basic methods of using cheloveku.Pervoe – do this for a man what he needs. In this case, the result has been achieved, but the man has learned nothing in the next time you need to solve such problems, all repeated. The second option – to give people advice that he should do. This is better, because the man himself will go and do it, and next time will be able to repeat it. Minus this method is that tips are not always easily accepted, and in different situations "generic" tips are not suitable.

That's just coaching solves this problem because the coach helps a person to find a solution to his own question, is to give advice to yourself. This council is much easier to make and best suits the situation, since the client better than no one knows the situation in which he .Kak same coach can not make it so that the client himself finds the answer to your problem. Coach asks questions to the client and thus organizes his thoughts, priorities, values, and thus allows us to see what the man himself did not see, can objectively look at the situation and find the best solution is at this moment.Na first glance it may seem that this is somehow strange – no board, no action, and the effectiveness of coaching is much higher than the effectiveness of psychoanalysis, counseling psychologist and similar forms. But it is only at first glance. Coach must ask the right questions in the correct sequence, and only if his client will be able to find the best solution to your problem. For a coach not solve the problem No, if it is a professional, because every situation there is, it just need to find a coach in this – the best helper.

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How To Equip A Gym In The Office

There are many opportunities to improve esprit de corps of employees. Some of these bonuses, motivating employees, are paid memberships in a fitness club. You can select a fitness club and purchase tickets at prices for corporate clients. This option can be expensive, and not everyone can take advantage of this offer, because tickets must renew every year, and not all employees will be convenient fitness club, where there are corporate rates. Alternative: if your company has a vacant space, you can equip a corporate gym in the office.

Such an initiative would be a great gift employees, such as the anniversary of the company. It's so important, for example, at the end of the day lose too much stress and get a charge of vivacity in the evening! As is known, sports stamina, improves immunity and mood, and you'll soon notice how your colleagues would often smile at one another, but, to paraphrase the well-known adage, a healthy team, a healthy mind. After a while the positive attitude of colleagues will be positively affect the quality of work and productivity. Also, your colleagues can get to know each other in an informal setting. Everything you need – is to allocate a special room for sports room, and arrange facilities for dressing rooms with showers. You may need to order a special coating to the gym. Approximate option for the corporate gym for a company of 50 people. bikes (2) Elliptical Trainers (2) Treadmills (2) Strength Training (2) stand for the press (1) Rack bar (1) sales hit – Boxing pear! (1) table tennis as the perfect complement to the "healthy" atmosphere within the team you can arrange daily delivery of fresh fruit to your staff!

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