How not to get lost in the world of variety of fitness programs? How not to hurt yourself, having different levels of physical fitness, different fitness goals, and achieve your best result? A professional, sports nutritionist-nutritionist answers.
All the holidays are officially over, but, unfortunately, as a gift we received not only a great mood, but also extra pounds, low metabolism and winter vitamin deficiency. Do not despair! After all, the new year is an excellent occasion to make new plans and do not forget to include sports there.
Today your guide to the world of sports is a sports nutritionist-nutritionist Anna Bilous.
Anna will tell you which workout will help you lose weight faster, what are the pros and cons of the most popular sports.
Nowadays, there are so many ways to maintain excellent physical shape that we can safely say that those who do not do this are either lazy or simply have not found what suits them personally.
I offer you help in this choice!
Tai-bo
800 kcalza 60 min.
This is aerobics, supplemented by movements from martial arts. Lunges, punches and kicks, dodges and jumps to rhythmic music — all this is reminiscent of a fight with an invisible enemy and allows you to spend a lot of energy for training.
Combining the virtues of boxing, tae kwon do and karate, tai bo does not involve striking, which means it is more suitable than martial arts.
A PLUS
Develops endurance, coordination of movements, trains muscle strength.
MINUS
Initially, it requires physical preparation.
Pilates
350 kcal in 60 min.
A feature of Pilates is a complex effect on all body systems. The exercises were developed by Joseph Pilates for the rehabilitation of the wounded during the First World War. In the process of training, all muscle groups are involved, while it is necessary to concentrate on the sensations and breathe correctly.
A PLUS
Develops flexibility and mobility, has a beneficial effect on the spine and joints.
MINUS
The absence of a cardio component, exercises of a power nature are poorly expressed (Pilates is ineffective in the fight against excess weight).
Tabata
60 kcal in 4 min.
The revolutionary training system developed by Japanese sports doctors allows you to achieve noticeable results if you exercise for 4 minutes a day. In this interval workout, intense exercise for 20 seconds is followed by a 10-second relaxation. Exercises from the Tabata protocol can be performed using a cardio machine, a barbell, an expander, and a fitball. Alternatively, you can train without additional equipment.
A PLUS
In a very short period of time, a significant amount of calories is consumed, but most importantly, fat continues to be burned during the day.
MINUS
For classes according to the Tabata protocol, you need to be healthy, in good physical shape and be under the supervision of a trainer.
Gym
500–700 kcal in 60 min.
In the classic gym there is an opportunity to give a load to those areas of the body that you want to improve. Often the gym is divided into three zones: cardio, strength and free weights.
A PLUS
You can combine strength and cardio loads.
MINUS
90% of all trainees do the exercises incorrectly, because you have to pay for the support of the trainer. 30% of people are injured due to improper use of exercise equipment.
A workout
400 kcalza 60 min.
The Street Workout movement is gaining popularity all over the world. It involves doing exercises in the fresh air using improvised means (horizontal bars, bars, ladders, weights) or your own body weight. The set of exercises is large: push-ups, pull-ups, squats, jumps, static poses — so everyone can choose their own level of intensity.
A PLUS
Develops strength and endurance.
MINUS
Complete freedom to choose exercises and workouts, which can lead to injuries and bruises.
Stretching and callanetics
450 kcalza 30 min.
Callanetics is very popular lately. Stretching will help you make your muscles supple, your posture straight, and your joints mobile. During exercise, it is important to breathe properly and avoid discomfort. Maintaining static postures requires energy.
A PLUS
Develops flexibility, strengthens all muscle groups, heals the spine.
MINUS
Not recommended for people with cardiovascular and vision problems.
Dancing
350–500 kcalza 60 min.
This is a wonderful way to combine business with pleasure, especially since there are many dance directions: both singles, and pairs, and folk, and sports. For those who want to lose weight and strengthen their muscles, zumba is perfect, combining elements of Latin American dances and hip-hop: it does not need a partner, and incendiary music is guaranteed to cheer you up.
A PLUS
Suitable for any age, trains strength, flexibility, balance, endurance, coordination of movements, improves well-being.
MINUS
Not safe for people with problems with the spine and vascular system. There is no power component.
CURVES Program
500 kcal in 30 min.
The Curves training system (known as FitCurves in Ukraine) includes 5 fitness components: aerobic and strength exercises, warm-up, cool-down and stretching. Trainings are always accompanied by a trainer.
An optimally calculated cycle, in which classes on hydraulic simulators and simple movements alternate, allows you to safely part with extra pounds.
A PLUS
A scientifically designed program that has long-term studies on the impact specifically on women’s health and weight loss. Getting rid of excess weight and restoring metabolism, strengthening muscles; suitable for people of all ages and does not require special physical training.
MINUS
Classes can only take place on special simulators. Only for women.
Swimming and water aerobics
250–300 kcalza 30 min.
They combine the benefits of training and the beneficial effects of water on the body. Depending on the level of training and the chosen style, swimming can be both a sport and a type of fitness; water aerobics is aimed at strengthening health and improving the figure. These types of workouts allow you to burn calories quickly as the extra energy is used to maintain body temperature in the water.
A PLUS
Trains muscle strength and endurance in a supportive environment that reduces the risk of injury.
MINUS
Requires special conditions — a pool or pond.
Yoga
175 kcalza 30 min.
Yoga is a set of spiritual, mental and physical practices from different areas of Hinduism and Buddhism. For a person who is not brought up in Eastern traditions, yoga is difficult to understand. Therefore, fitness clubs offer its adapted format — for the development of flexibility and mobility of joints, muscle elasticity and stress relief.
Classical yoga combines breathing exercises, physical exercises and, most importantly, a special philosophy. Many people practice asanas (postures) to keep fit without dreaming of enlightenment. This type of physical activity is suitable for everyone, regardless of age and fitness level. However, a non-professional trainer or self-study is not the best solution.
A PLUS
Develops flexibility, gives muscles elasticity, allows them to deeply relax.
MINUS
It is ineffective in losing weight, complex asanas can harm health.
