80 fitness tips to help you develop healthy lifestyle habits
Everyone imagines a healthy lifestyle in their own way. Someone believes that if he does not drink or smoke, then he leads a healthy lifestyle. For others, it is about proper nutrition. And still others see the key to good health and excellent physical shape primarily in sports.
What will help keep yourself in good physical shape
It is clear that what works for one may not work for another. Therefore, if we talk, for example, about fitness, it is important not only to exhaust yourself with training (which, by the way, many people sin), but also to think about what you need and what you should not eat, and also motivate yourself so that the desire to exercise does not disappear, especially for beginners, to whom the result is given in almost a week.
And here it is necessary to form the right habits in yourself - they will help to achieve the desired goal. To do this, we at Bemorepanda have found suitable tips on the Web that you can use.
However, here it is important not so much to get acquainted with them and start applying, but rather to understand why you need it and why. Only then will you succeed in your endeavors.
Again, there is no one-size-fits-all advice, but one good habit can lead to another, a third, and so on. So try. And your body will certainly thank you, you'll see!
1. Do exercises that you enjoy.
This makes them easier to stick to.
2. Try to get at least 150 minutes of physical activity a week.
3. Try not to eat at your desk.
With more and more people working remotely, it's important to eat in a designated area (dining room, kitchen, cafeteria, etc.) and not at your desk. Eating and working at the same time diverts attention from eating. Plus, eating at your desk can be less enjoyable and faster, and you're likely to crave more soon after.
4. Try to cook at home.
You will be able to choose the ingredients and evaluate the nutritional value of your meals. Plus, it saves money!
5. Forget about perfectionism.
Set small goals and work towards them.
6. Keep alcohol consumption to a minimum.
Beware: Liquid calories add up quickly.
7. Don't party on an empty stomach.
You will hardly find chicken with rice and vegetables at a party. In addition, drinking on an empty stomach is not only unhealthy, but can also lead to a terrible hangover, which often provokes junk food cravings the next day.
8. Take care of a healthy diet.
When you feel like snacking, it's best to make healthier options.
9. Find other ways to track your progress than just stepping on the scale.
For example, pay attention to how you feel after jogging, walking, and so on.
10. Show off your results.
Celebrating small victories evokes feelings of happiness and pride. This encourages perseverance in achieving the next small steps and, ultimately, the main goal.
11. Consider buying a reusable water bottle to carry with you.
12. Make movement part of your daily routine.
13. Reduce the calories in your coffee.
14. Incorporate strength training into your workouts.
15. Take rest days.
Rest days help prevent injury and allow the body to heal and recover.
16. Train with someone.
Researchers say that working out with other people is associated with lower stress levels and improved quality of life.
17. Exercise in the morning.
While it doesn't matter when you exercise, you're more likely to come up with excuses to skip your workout later in the day.
18. Reward yourself.
Watch a TV show, get a massage, or take a bath.
19. Don't be too hard on yourself.
20. Don't stop halfway.
Increase the intensity of training gradually, so it will be easier for you to achieve your goals.
21. Create small, measurable goals that you can check regularly.
This is how you control your motivation.
22. If you have a seated job, consider buying a desk that you can work at standing up, or try to get up for about 15 minutes every hour.
23. Approach every day like a clean slate.
If you didn't reach your goals the day before, there's always another day. You don't have to drop all the goals combined.
24. Stop comparing yourself to others.
25. Listen to motivating music.
Music can greatly influence your mood and motivation, so motivating music during your workout can help you push yourself to work out and really enjoy it.
26. Warm up is essential to avoid injury.
27. Outdoor workout.
Connecting with mother nature can help you feel much better and achieve better results.
28. Be wary of influencers selling "quick fixes".
Losing weight takes time, effort and hard work, and there is no quick fix. Diet pills, slimming teas, wraps, slimming creams and patches are SCAM.
29. Plan your workout the same way you would if it were a meeting.
Treat her the same way.
30. Have patience.
31. Beware of triggers that can cause stress.
32. If you're training for endurance, prepare.
This form of training is very demanding on your body, so make sure you are eating well and getting enough fluids.
33. Eat a variety of fruits and vegetables as close to their natural state as possible.
34. Drink plenty of water.
35. Eat smaller portions.
Serving size is important when you are training for weight loss.
36. If you lack motivation, try buying new workout equipment.
37. Eat slowly.
This will keep you from overeating.
38. Put your health and fitness at the top of your priority list.
39. Don't skip more than one workout.
Not all workouts need to be high intensity (they don't have to!), but consistency is key.
40. Eat mindfully.
Ask yourself if you are really hungry or if you are just stress eating.
41. Don't overeat.
42. Make a list of things that annoy you.
You may be able to solve some of them by freeing your mind to focus on fitness.
43. Push your boundaries.
Pushing your limits doesn't mean adding weight to every workout. However, working within what you can already do is not the way to progress.
44. If you want to lose weight, burn more calories than you eat.
From a biological standpoint, weight loss is about "calorie intake versus calories expended."
45. Get enough sleep.
According to a study, those who sleep less than 8 hours each night are 70% more likely to get injured than those who sleep more than 8 hours.
46. Use the right shoes.
Comfortable shoes can greatly improve your workouts.
47. Be consistent in your workouts.
This is the key to seeing the results of your work.
48. Stretching after a workout.
Stretching is essential to keep muscles strong, flexible, and healthy. Without it, the muscles shorten and tighten and may become weak and unable to fully stretch during the next workout.
49. If the road to the gym is too tiring, work out at home.
50. If you have a busy schedule, prepare meals and snacks ahead of time.
51. Don't start with big weights. Move up slowly.
52. Train according to your goals.
If you want to achieve greater results, consider reducing the amount of cardio. Cardio can burn too many calories if your goal is to gain mass.
53. Track your progress with photos.
You may not notice progress by taking pictures every day. But if you compare once a week, you can see the difference.
54. Find a workout buddy.
Not only is it nice to have company, but playing sports together can be a great motivational tool.
55. Use an aerobic stepper to intensify your strength training.
Incorporating a stepper into a strength workout can make it more challenging without adding more weight.
56. Avoid processed foods.
57. Follow the 80/20 rule and try to eat healthy 80% of the time.
58. Set actionable rules for yourself.
Whether it's diet rules, exercise, or any other rules, make sure they're manageable and you can stick to them.
59. Try a foam roller to relieve muscle tension and joint pain.
60. Track your calories.
Intuitive eating is not for everyone. People tend to underestimate the number of calories they consume, so tracking your intake can help you better manage them. However, don't let this become an obsession.
61. Try a fitness app.
This can help you keep track of your progress.
62. Try not to get hung up on the same routine.
They say old ways won't open new doors. Breaking through a plateau often requires changing your routine. No drastic changes are required, but they are enough to push you out of your comfort zone.
63. Check portion sizes.
Often, the number of calories listed corresponds to a certain serving size, so if you eat twice as many servings, you are consuming twice as many calories.
64. Consider a fitness tracker to track your progress.
65. Understand the basics of muscle building and training.
Talk to a professional or do your own research online and research the topic yourself.
66. Work to a full range of motion.
Don't look for shortcuts.
67. If your goal is to improve your strength, learn the basics and understand them.
68. Satisfy your sweet tooth wisely.
People who consume less sugar end up with a more sustainable weight. When you crave something sweet, think fruit first.
69. Keep a fitness diary.
70. Find a reason why you want to become healthy and fit.
71. Track your workouts.
Mark the days you train and you can repeat the week that gave you the best results.
72. Drink tea.
In addition to many other health benefits, it can also help with digestion.
73. Make a list of habits that you would like to acquire and which need to be abandoned.
74. Read the success stories of others.
This can be a great way to motivate yourself to reach your own goals.
75. Try circuit training.
You don't have to worry about getting bored when you practice circuit training. Circuit training increases your heart rate while strengthening your muscles.
76. Follow your favorite fitness gurus to keep you motivated and inspired.
77. Plan ahead.
Use Sunday as a "preparation" day for the week. Buy healthy foods, snacks, and other things you might need for the coming week.
78. Use marathons as motivation.
Dedicate yourself to training to prepare for a particular marathon.
79. Make frozen fruit smoothies.
Smoothies are great if you're in a hurry or on the go. While relying on "liquid" calories is usually avoided, smoothies can be the perfect quick snack.
80. Use sunscreen if you exercise outdoors.
53 scientific facts that will expand your knowledge about fitness and sports
Have you already made a promise to yourself to start going to the gym / pool / running in the stadium, etc. right after Christmas? Or maybe from next Monday/month? If you keep your promise to yourself, then you are a great fellow, because movement is life. If you only have enough for a couple of weeks or periodically visit the thought of quitting all this shit and not torturing yourself, then we at Bemorepanda can help you raise your fallen morale.
If you want to be healthy: facts about the benefits of physical activity, supported by research
You just lack motivation. And not like: “Oh, you need to get in shape a little, otherwise your jeans don’t fasten,” but a serious one, when you really understand why you need all these workouts. And the main reason why this is necessary is the health benefits. It doesn’t even matter what you do, just walk or swim, the main thing is that physical activity becomes the norm of your life. Then you will certainly feel a change for the better both in general well-being, and in mood, and in appearance.
So we've rounded up some motivating, research-backed facts about the benefits of fitness that we hope will get you on the right path to a healthy lifestyle (and even improve your sex life).
1. Exercising just one hour a day can make a big difference.
The study compared people who exercise for less than 30 minutes a week with those who exercise about seven hours a week. The results showed that the latter group had a 40% lower risk of premature death.
Moreover, the benefits of physical activity are clearly seen in both adults and children. Through exercise, you can reduce weight, as well as reduce the risk of developing various diseases, strengthen bones and muscles, improve the quality of life, including those with chronic diseases and disabilities.
But for all the benefits of physical activity, it is necessary to remember about proper nutrition: all your efforts can go to waste if you eat everything in a row and in unlimited quantities.
2. Regular exercise can improve sleep
Many people find that exercising helps them sleep better. Notably, people who engage in moderate to vigorous exercise sleep better because it reduces the time it takes them to fall asleep and reduces the time they spend awake in bed at night. Physical activity can also reduce daytime fatigue and, in some people, the need for sleeping pills.
Physical activity has long been associated with improved sleep, and evidence is accumulating about the effectiveness of exercise as a non-pharmacological treatment option for sleep disorders. However, recent studies have shown that poor sleep may contribute to reduced levels of physical activity.
Thus, there is a strong relationship between physical activity and sleep.
3. 30% of adults report reduced stress levels after exercise
In the survey, 53% of adults reported feeling good, 35% said they were in a good mood, and 30% said they felt less stressed after exercising.
This means that exercise is a healthy and reasonably effective non-drug tool for relieving stress, reducing depression, and improving cognitive function.
4. Couples who work out together are more likely to stay in a relationship
According to research, couples who work out or participate in sports together report higher levels of overall relationship satisfaction and even greater feelings of love for their partner. In addition, such a pastime allows you to once again be with your loved one, which is important, given the workload and busy schedules of modern people.
5. Stretching Before You Run Can Reduce Your Endurance
The vast majority of people warm up before a run to relax their muscles and prevent injury. According to a recent study, this may not be the best solution. In a test involving experienced runners, those who did static stretching before exercise expended more energy and had lower endurance. Apparently, the best way to relax your joints and muscles without compromising your endurance is to walk lightly.
Studies have shown that this decrease in performance is associated with greater stress relaxation of muscle tissue, which leads to a decrease in musculotendinous stiffness and strength.
6. Swimming is a great form of exercise because it includes both cardio and strength training.
Basically, swimming is a full-body workout. Just 20 minutes in water can burn over 250 calories, almost as many (if not more) than running. Every muscle fiber in your body, from your core to your limbs, is activated while you swim.
No other activity requires such a load on the upper and lower body, but at the same time does not harm the joints. In addition, the anaerobic nature of this sport immediately increases the heart rate, which makes the muscles, including the heart, work more efficiently. Swimming is also a great way to deal with stress.
But if for some reason swimming is not your sport, you can consider water aerobics as an alternative. Firstly, water aerobics classes are not held at depth. And secondly, the exercises are mostly performed in an upright position without swimming or with minimal swimming. This is a great type of strength training.
7. The average person burns about 50 calories every hour while sleeping, and physically fit people burn even more.
Our body continues to use energy while we sleep, as this is the time for the body to heal and replenish. It is estimated that the average person burns approximately 50 calories per hour.
However, the exact number depends on the basal metabolic rate, or BMR (Basic Metabolism, excluding physical activity. In other words, this is the amount of energy needed to maintain basic bodily functions at rest, such as regulating body temperature, maintaining a heartbeat and breathing) person. Since more muscle volume increases BMR, people who exercise regularly burn even more calories than average.
Some people have a higher BMR than others (although this is not usually the cause of obesity or thinness). And BMR can change over time; it may speed up when you are sick or if you gain muscle mass, or it may slow down with age or when you lose weight. In fact, a slowing metabolic rate is one of the reasons dieters find it so difficult to continue to lose weight or tend to gain back the weight they have lost. Certain medical conditions (such as thyroid disorders) and medications can also affect BMR.
By the way, if you want to burn more calories without training, change your daily routine to include more physical activity. For example:
- Take the stairs instead of the elevator or escalator;
- Park at the far end of the parking lot so that you can walk farther to your destination;
- Use the toilet at the far end of the office, not the one closest to you;
- Take regular breaks during work to stretch and walk;
- While on the phone, lift light weights or walk back and forth;
- Walk faster than usual;
- Instead of sitting somewhere with a colleague or friend, take a walk with him;
- Choose a document printer that is not near your desktop;
- Consider using a desk for standing work.
8. Single people exercise more than married people.
More than 13,000 married Americans exercised about half as much per week as unmarried men, according to the survey. Married women exercised less than unmarried women, though not by as much of a difference.
9. It takes 6-8 weeks for the body to adapt to a training program.
The key to developing an effective exercise program is variety. Changing your workouts can at least keep you from getting bored and keep you motivated to exercise. Diversity also provides significant physiological benefits.
In just six to eight weeks, your body can adjust to a repetitive exercise program. According to University of Florida researchers, people who changed their workouts every few weeks felt more satisfied and motivated.
10. Dancing is a great alternative to working out.
The best exercise is the one you can inspire yourself to do. Dancing makes staying active easier and more fun. In addition, it also strengthens the cardiovascular system, like jogging or cycling.
In addition to being a great way to improve your fitness and health as it develops strength, flexibility, coordination and balance to varying degrees, it is also great for developing social skills, thereby improving your mental health, and this is something you can do from an early age. age and even after retirement.
11. Exercise can be therapy for those suffering from depression.
Antidepressants are often used to treat depression (one in ten people in the United States, for example). But drugs are not the only option. According to research, exercise has also proven to be therapeutic. Activities that have a beneficial effect on a person with depression include walking, jogging, as well as strength training, exercises aimed at relaxation, increasing coordination and flexibility.
Age, ability, ethnicity, body shape, or size don't matter when it comes to the health benefits of physical activity. Any person who spends less time sitting and instead engages in moderate-to-intense exercise will benefit from it, even if the benefits are not obvious or not immediately apparent.
Few lifestyle choices have the same impact on your health as physical activity.
13. Even 10 minutes of exercise will help you become healthier and leaner.
Compared to controls, overweight or obese women, who are usually sedentary, improved their cardiovascular health by walking just 10-15 minutes each day.
In a separate study of sedentary men, cycling for 10 minutes at a moderate pace followed by 1 minute at a high intensity was found to have the same effect on their oxygen uptake as the group who Worked out for 50 minutes at a moderate pace.
After the 12-week study, both groups had similar fitness scores and outperformed the control group. These results support the idea that even short exercise can improve your health, especially if you're not already active.
14. Regular strength training increases the number of calories burned throughout the day.
Studies examining the exact calorie expenditure in muscle versus fat are rare because getting accurate measurements would be difficult. However, one study found that muscle accounts for about 20% of the total calories you burn daily, while fat accounts for only 5%.
According to another study that examined sedentary adult women, resistance exercise increased their basal metabolic rate (BMR) for up to 48 hours.
15. Music can improve your training performance.
The body of research on the use of music during exercise has grown significantly over the past decade, helping psychologists better understand why exercise and music are such a powerful combination for many people.
Music improves mood, reduces perceived effort, increases stamina, distracts attention from pain and fatigue, and can even stimulate metabolic efficiency. People run or ride further and swim faster while listening to music - often without even realizing it. In fact, research has shown that runners who listened to upbeat music throughout their run completed it faster than those who didn't.
16. Women tend to burn more fat during a workout, while men burn more after a workout.
Research shows that there is a difference in how men and women burn fat. In one study in which participants ran on a treadmill for 90 minutes at 63 percent of their maximum speed, women were found to burn much more fat than men.
This indicates that women use muscle fat stores for energy more efficiently than men.
17. Exercise can greatly improve your sex life.
Physical exercise increases testosterone levels, therefore increasing libido and improving athletic performance, which leads to greater endurance and can ultimately lead to significant improvements in sex life.
Other than that, sex itself is a great form of exercise. According to research, during sex, men burn approximately 4.2 calories every minute, or an average of 101 calories, while women burn 3.2 calories every minute, or an average of 69 calories.
18. You use approximately 200 muscles when you take one step.
200 muscles coordinate to lift your leg, move it forward, and then lower it with every step you take. The muscular system, which consists of more than 650 muscles and covers the entire body, is responsible for thousands of bodily functions, thanks to which we blink, smile, run, jump and stand up straight.
19. Dehydration impairs your physical performance.
The body needs water to function. Your body temperature, blood flow and muscle contractions are all controlled by it. All of these are critical to an effective workout. If you exercise without drinking enough water, you will get tired faster and achieve worse results.
20. An active lifestyle can reduce the risk of cancer.
Exercise promotes hormonal balance and healthy weight management. Therefore, those who exercise regularly have a lower risk of developing multiple types of cancer.
According to cancer research, increased physical activity is associated with a lower risk of several types of cancer, including breast, prostate, colon, endometrial, and possibly pancreatic cancer.
21. Endorphins released during exercise provide a burst of energy
You may think that you will feel more exhausted after your workout. Physically, this is often the case, but anyone who has ever experienced a "runner's high" will attest that it also gives you a boost of energy. This post-workout bliss is due to endorphins, brain chemicals that reduce the perception of pain and increase good emotions.
22. Type 2 diabetes can be prevented and controlled with regular exercise and a healthy diet.
Regular physical activity has been found to improve blood glucose control, may prevent or delay the development of type 2 diabetes (by 58% in high-risk groups), and have positive effects on lipid levels, blood pressure, cardiovascular health, mortality, and quality of life. life.
23. Just doing crunches won't shrink your belly.
Ab exercises can help you appear leaner by strengthening your core muscles. However, basic exercises alone will not get rid of stubborn belly fat. According to research, cardiovascular-boosting activities such as brisk walking, running, and cycling for 20-40 minutes daily can help you lose weight at the waist.
For reference: There are two types of fat in our body - subcutaneous and visceral. Subcutaneous fat is located just under the skin and can be grasped with the hand. Abdominal fat is called visceral fat and is found deeper in the abdomen. Visceral fat, which envelops the abdominal organs, has a direct impact on health. For example, it can negatively affect how the body responds to insulin, causing blood sugar and insulin levels to rise. It can also cause high cholesterol and heart disease. That is why what is around your waist is more important than the numbers that the scale shows.
And while you can't control your genetic make-up, which can contribute to excess fat, you can control what you eat and how much you move. A combination of diet and exercise will help keep belly fat to a minimum.
24. Gardening is a medium-intensity activity.
It is a mistake to think that lifting weights is the only way to build muscle. In fact, there are many different ways to increase strength without lifting weights. One of them is gardening. The Centers for Disease Control and Prevention considers gardening a medium-intensity activity. In fact, just 30-45 minutes spent in the garden can burn up to 300 calories.
And, of course, do not forget that gardening is good for mental health.
Thus, one of the therapies aimed at treating the whole person and well studied in surveys and randomized trials is the so-called green space care, or therapy using plants and gardening. Several trials have shown positive effects on mood and mental health from simply observing nature or even images of natural scenes. In a Japanese study, plant contemplation altered EEG recordings and reduced stress, fear, anger, and sadness, as well as reduced blood pressure, heart rate, and muscle tension.
What's more, in a groundbreaking randomized trial by environmental psychologist Roger Ulrich, plant and tree species from recovery rooms improved patients' mood, reduced analgesic use, surgical complications, and length of hospital stay.
25. Scheduling rest days gives your body the time it needs to recover and improve.
Just as important as exercising is knowing when to rest. Excessive exercise can lead to injury, fatigue, and depression. In some cases, certain physical injuries can remain for life.
In addition, the American Council on Exercise (ACE) states that depriving the body of rest can lead to inadequate levels of muscle glycogen. The body may begin to use proteins for fuel due to this depletion, which reduces the amount of protein available to support muscle growth and recovery.
In addition, do not forget that exercise is a physical load placed on the body. The type of exercises and their number determine the specific changes that will occur in it. For exercise to have the maximum effect and bring about the desired changes, the type of exercise and intensity level must be changed regularly.
Alternating low, medium, and high intensity workouts, known as periodization, provides different methods for structuring your workout.
Perhaps the most important component of periodization is proper rest and recovery time between hard or high-intensity workouts.
26. Parents who exercise regularly set a good example for their children.
Being active is one of the best ways for parents to get their kids to play sports. According to the study, children of active parents were 5.8 times more likely to be active than children of inactive parents.
27. Eat Protein Before Your Workout to Maximize Muscle Gain
Numerous studies have shown that pre-workout protein intake can improve athletic performance. In one study, protein intake (alone or with carbohydrates) before exercise was found to improve muscle protein synthesis.
Another small study found that taking 25 grams of whey protein before exercise increased whole-body anabolism, or muscle growth, compared to taking a placebo.
28. People who exercise regularly have higher levels of vitamin D
According to researchers at the Harvard School of Public Health (HSPH), those who actively exercise have higher levels of vitamin D and HDL (good) cholesterol. Probably the reason is that they are more on the street. People who exercise often spend more time outdoors in the sun, thereby increasing their vitamin D levels.
29. Half of newbies leave the gym in the first six months.
According to a 2019 IHRSA report, among those who started going to the gym during the New Year holidays, 4% stopped going to the gym by the end of January, 14% by the end of February, and 50% within the next six months.
30. Regular exercise can help reduce anxiety symptoms.
According to an extensive study of over 200,000 skiers, physical activity halved the likelihood of long-term clinical anxiety. Although the Swedish study focused on skiing, the researchers concluded that almost any cardiovascular exercise can help protect us from excessive stress and fear.
31. People spend hundreds of millions of dollars every year buying gym memberships and end up not going to them.
In 2022, about 6.1 million Americans lost $397 million due to gym memberships, according to a recent poll. Of those who attended classes, 7.4% did so only once a month or less.
32. Only one in five children in the world gets enough exercise.
The first such study showed that four out of five adolescents aged 11 to 17 worldwide do not exercise enough. A survey in 146 countries (with the exception of four) showed that boys are more active than girls. Compared to 78% of boys, a staggering 85% of girls are not physically active enough.
33. Teens who play sports reduce their risk of developing a brain tumor by a third compared to those who don't.
Nearly 80% of brain and central nervous system tumors are gliomas, the most common type of brain cancer. Although the origin of glioma is poorly understood, some evidence points to the possibility that exposure at an early age may contribute to the development of the disease. Childhood and adolescence are periods of rapid brain development, which can make it more receptive during these years to environmental influences.
34. Men have two-thirds more muscle mass than women.
Women often have less total muscle mass than men in absolute and relative terms. Differences in lean body mass between the sexes first appear sometime around puberty and persist for the rest of your life.
And while long-term strength training increases muscle mass in both sexes regardless of age, men who engage in intense strength training can develop total muscle mass more than twice as much as women.
35. Men and women store fat differently.
Girls gain weight almost twice as fast as boys during a growth spurt during adolescence, characterized by increasing numbers of fat cells. Fat is mainly present in the gluteofemoral region, including the pelvis, buttocks and thighs, and also in the breasts. Changes in female hormone levels are primarily responsible for this overall increase in body fat, especially sex-specific fat.
36. Regular physical activity can lower high blood pressure.
Studies show that sweating can lead to lower blood pressure hours after intense exercise.
There is also strong evidence that this type of exercise lowers blood pressure by about 4 mmHg. However, the drop in blood pressure after exercise is usually temporary unless you exercise regularly.
37. Regular exercise can help reduce the size of fat cells.
Because the components of one cell type and another are different, fat cells cannot transform into muscle cells. However, your muscles get bigger when you exercise, and the energy you expend during exercise leads to a reduction in fat cells. Therefore, regular exercise can lead to an overall reduction in adipose tissue mass.
38. Only 11% of people who lose weight manage to maintain weight through diet alone.
According to the National Weight Management Registry, 89% of people who combine diet and exercise can maintain weight loss for more than a year.
But is it possible to achieve what you want using only one of these tools? Many people choose the easier path, which they think is diet. But given how poor the statistics are on long-term weight loss through diets, you need to consider a combination of both. Typically, only a tiny percentage of dieters successfully maintain weight, and weight cycling is very common. Typically, one-third of the weight lost is regained within one year, and almost all of the weight is regained within three to five years.
39. Muscle mass decreases by about 3-8% every decade after age 30
Sarcopenia, the involuntary loss of muscle mass, strength and function, is one of the most visible symptoms of aging. After age 30, muscle mass decreases by about 3-8% every decade. After 60 years, the rate of decline is even higher.
40. There is about a 40% difference in calories burned when running and walking the same distance.
Walking and running burn about the same number of calories at the same pace. However, most people can run at least twice the speed of walking.
According to a Harvard study, a 155-pound (70.3 kg) person running 9 minutes per mile (1.6 km, a very common training pace) burns approximately 122 calories per mile. 85 calories burned per mile by the same person jogging fast at 17 minutes per mile. According to this information, running burns about 40% more calories than walking.
41. Core includes any muscles that attach to the pelvis, spine, and ribs.
Core training is often associated with working out its most prominent part: the abs. However, the "core" includes several muscle groups, not just one. Core training can do more for you than just abs (although that's a nice bonus); it can also increase your body's overall strength, power, and athleticism and reduce your chance of injury. According to Sports MD, up to 35 separate muscle groups connect to the pelvis from the spine and hip to make up the core.
42. Exercise is important from a young age.
According to research, sedentary children are more likely to become sedentary adults, which increases the likelihood of young people developing serious diseases such as cancer and heart disease. This is why it is so important to encourage good physical fitness and activity from an early age.
43. Weightlifting usually does not lead to weight gain in women.
The idea that lifting heavy weights will result in a powerful physique is a widespread myth, especially among women. Weightlifting does promote muscle hypertrophy, which leads to size gains.
However, it is not true that this leads to a "cumbersome" appearance. The hormonal profile of women is different from that of men; thus, they will not be able to gain weight like men. In men, testosterone levels are higher, which promotes muscle growth. Fortunately and unfortunately, women's hormonal background does not allow them to lose all the desired fat as quickly as men, although if they can tone themselves without becoming bulky.
44. Only a third of adults follow the weekly minimum recommendations for physical activity.
For example, to make matters worse, less than 5% of US adults are physically active for at least 30 minutes every day, and about one in four are not active at all. All things considered, more than 80% of people do not follow recommendations for aerobic and strength training.
45. Sitting and smoking are not the same thing, but both are harmful
This famous saying was based on a 2010 study that showed that those who sat for more than six hours a day had a higher mortality rate.
The risk of chronic diseases can be increased if you lead an extremely sedentary lifestyle, but not as much as if you smoke. It also matters what you do when you sit. Working at a computer, as opposed to simply watching TV, is a pleasure.
46. Regular exercise strengthens the muscles necessary for the proper functioning of the heart and cardiovascular system.
Physical activity is an important aspect of a healthy heart. In addition to strengthening heart muscle and controlling weight, it is one of the best ways to protect arteries from damage caused by excess cholesterol, high blood sugar, and high blood pressure, which can cause a heart attack or stroke.
47. People who work out with a partner are more likely to stick to their fitness regimen.
Need some extra motivation to get started? Consider bringing in a partner. There are many ways to train with friends and other workout enthusiasts in person or online. And research shows that social support can actually improve your workout results. Just being around friends who play sports can inspire you to stay active.
48. It takes 8-12 weeks of a training regimen before you start to notice measurable changes in your body.
While a person's genetics and fitness level greatly influence how quickly a person notices benefits from exercise, most people see first improvements within four to six weeks, with actual results eight to twelve. Also, no two people approach exercise with the same intentions, so the typical timeframe in which any type of effect can be seen (8 to 12 weeks) is quite flexible.
49. Optimal fitness requires a balanced exercise program that includes cardio, strength training and flexibility exercises.
These three types of exercise have different positive effects on health and longevity. Aerobic exercise raises your heart rate and oxygenates your body, which is good for your heart and brain. Strength training increases muscle mass, which helps burn fat. They also support cognitive function. Flexibility is essential to easily carry out everyday tasks.
50. Goal setting has been proven to help you stick to your workout program.
It is incredibly effective to have a process goal instead of a result goal. So, instead of phrasing it like "I want to lose 10 pounds (4.5 kg)", it would be much more useful to set a goal like "I want to exercise four times a week."
51. People aged 18-44 are most often involved in sports
According to the study, people between the ages of 18 and 44 are most likely to play sports. 59.7% of people aged 18 to 44 reported exercising at least three times a week for at least 30 minutes.
52. Studies have shown that fitness influencers influence the health behavior of young women
Due to their popularity and huge user base, social media has quickly become one of the most important communication channels in the healthcare industry. Numerous studies have examined the use of social media for interventions to change the health habits of various user groups.
A study involving Polish women aged 18 to 35 found that fitness websites play a potentially important role in promoting a healthy lifestyle.
53. Aerobic exercise is linked to better memory
The volume of the hippocampus in your brain increases as a result of aerobic exercise. According to a controlled study published in the British Journal of Sports Medicine, it may reduce cognitive impairment in older people at risk for dementia and Alzheimer's disease.
40 stretching exercises that will relax the whole body
Muscles must be constantly kept in good shape! But is there not enough time for long training? There is a way out! Forty stretching exercises you can compose, combine and arrange in any order you like, creating a flexible system - from a light 15-minute warm-up to a volume workout for different muscle groups of 40-50 minutes or more.
Stretches to relieve muscle tension
Conveniently, the exercises are broken down into groups and body parts—there are stretches for the hips, hamstrings, back, shoulders, neck, and more—so you can easily find the ones that are right for your body. Warm up, stretch and relax wisely!
One word of caution: You'll get the most benefit from these stretches when you do them when your body and muscles are warm, so save them for a while after walking, biking, running, or cardio, which will only improve your results and prevent injury.
1. Hamstring Stretch: Active Stretch
- Standing on your right foot, step forward with your left foot, bending your toes.
- Reach your left hand to your toes, keeping your back straight - you should feel a slight stretch in the back of your thigh. Hold this position for a moment, then place your left foot next to your right and return to the upright position.
- Switch sides to stretch your right hamstring. Continue alternating sides for 20-30 seconds.
2. Hamstring Stretch: Hurdles
This essential exercise is ideal for stretching the legs of those with much tension in the hamstrings.
- Sit on the floor, and straighten your left leg in front of you. Bend your right knee, placing the sole of your right foot on the inside of your left thigh.
- Bend your left leg, keep your back straight, and bend your left knee if necessary. Hold for 30 seconds, then switch legs.
3. Hamstring Stretch: Forward Bend
This exercise is good for stretching both the hamstrings and tight shoulders.
- Stand with your feet shoulder-width apart. Interlace your hands behind your back.
- Keeping your legs straight, bend them at the hips. Press your chin and raise your arms above your head.
- Relax the back of your neck. If the stretch is too intense, relax your hands by placing them on your thighs' backs and your knees.
- Hold for 30 seconds and slowly rise to the starting position.
4. Hamstring Stretch: Scissors
This hamstring stretch is excellent if you're overextended.
- Stand up with your feet together. Step your right foot back about 20 centimeters and lean forward from the hip joint, keeping your back and both legs straight.
- Place your hands on your shins if necessary.
- After holding for 30 seconds, switch sides.
5. Hamstring Stretch: Single Leg Standing Stretch
Try this variation if the last stretch isn't deep enough for you. Ideal for exercising on the bench after a run in the park.
- Place your left heel on a surface below your hips, such as a chair, step, or bench. Bend your leg.
- To increase the stretch, lean towards your bent leg, flexing your hips.
- Hold for 30 seconds and switch legs.
6. Hamstring Stretch: Seated Forward Bend
During this stretch, keep your back straight instead of rounding it towards your legs to ensure you're pulling your hamstrings and not your back muscles.
- Sit on the floor with both legs straight out in front of you, feet together.
- Tilt your torso forward towards your hips, bending your hips. Try to keep your chest straight and your back straight.
- Hold here for 30 seconds, and then slowly sit down.
7. Hamstring Stretch: Bent Over One Leg Stretch
- Lie on your back. Raise your left leg as high as possible while keeping your lower back on the floor. While holding the lower thigh, move the leg towards the head. Bend your leg to stretch your calf.
- To intensify the stretch, place a yoga strap or towel on the ball of your foot and use your hands to pull the sash toward you.
- Hold for 30 seconds, then switch legs.
8. Glute Stretch: Seated Curl
- Sit on the mat with your legs straight out in front of you.
- Bend your right knee and place your right heel as close to your left sitting bone as possible.
- Stretch your right arm behind you and rest your palm or fingertips on the floor. Place your left hand or elbow on your right knee or thigh and gently pull your knee to the left until you feel a stretch in your buttocks.
- Hold for 20-30 seconds, then repeat the stretch on the other side.
9. Glute Stretch: Cross Legs Sitting on the Floor
- Sit on a mat with your legs crossed or your feet touching each other. Raise your left leg and hook your calf in your left arm. Grasp your legs for support.
- Slowly lift your left leg until you feel a stretch in your buttocks and thighs. You can gently rock the portion from side to side to stretch different parts of the muscles.
- Hold for 30 seconds, then switch legs.
10. Stretching the gluteal muscles: lying on your back
- Lie on your back on the mat and place your right knee over your left. Pull both knees towards your chest, keeping your back and neck neutral.
- If you don't feel a stretch, lower your arms to your feet, aiming your palms at your ankles. Make sure you keep your head down.
- Hold here for 30 seconds to one minute and repeat on the opposite side.
11. Gluteus and Piriformis Stretch: Fourth Pose
This stretch targets the piriformis muscle - it's not technically part of the gluteal muscle group, but it's in the same area and tends to be tight.
- Lie on your back with both feet in the air. Place your left ankle on your right thigh just above the knee.
- Grab your left thigh with your hands and slowly pull your thigh towards your chest. You should feel a stretch on the outside of your left thigh.
- Hold for 20-30 seconds, then repeat the stretch on the other side.
12. Gluteus and Piriformis Stretch: Dove Yoga Pose
If your hips are tight, this stretch will begin to relax your glutes and the smaller muscles around the back of your thighs.
- Stand on the mat, then take your right leg back. Tilt your torso forward with your forearms on the carpet. Take your left knee out.
- Bend your elbows to increase the stretch.
- Hold for one minute, then switch legs.
13. Lower Back & Glute Stretch: Knee Hugging
Lie on your back and pull your knees towards your chest to stretch your lower back slightly.
Increase the stretch by bringing your forehead closer to your knees. Hold for 20-30 seconds.
14. Stretching the lower back and gluteal muscles: twisting lying down
- Lying on your back, stretch your arms to the sides. Bend your knees and place your right foot over your left.
- Slowly turn your knees to the right, letting them touch the floor. It's okay if your left shoulder comes off the floor. Hold for 20-30 seconds, then slowly return your knees to their original position.
- Repeat on the other side, crossing your legs, so the opposite leg is on top and twisting in the other direction.
15. Quadriceps Stretch: Lying on Your Side
- Lie on your side and raise your head with your hand.
- Pull the leg to the buttocks, grabbing it with the hand on the same side. Bend your lower knee if you find it challenging to maintain a stable posture.
- Hold for 30 seconds, then switch sides.
16. Quadriceps Stretch: Standing
- Stand on one leg with your knees touching. If you need to, hold on to a chair or wall for support.
- Grab your left leg with your left hand and pull it toward your buttocks. Do not arch your back or lean forward; Consider pursuing your glutes to ensure you feel the stretch in your quads.
- Hold for 20-30 seconds, then repeat on the opposite side.
17. Quadriceps Stretch: Kneeling Stretch on All Fours
- Start in a high lunge with your right foot forward. Then slowly lower your left knee to the floor.
- Take a few minutes to find the balance. Once you are stabilized, lift your left leg and extend your left arm back to grab onto your left toes.
- Tighten your glutes to ensure you feel the stretch in your quads.
- Hold for 30 seconds, then repeat the stretch on the opposite side.
18. Stretching the back and oblique muscles: standing side bends
- Stand with your feet shoulder-width apart and interlace your fingers above your head with your palms facing the ceiling.
- Stretch the right side of your torso, leaning to the left.
- Hold for five seconds, then repeat on the opposite side.
19. Back Stretch: Cat-Cow Pose
- Start on all fours on the floor. Ensure your knees are under your hips and your wrists are under your shoulders.
- Exhale and round your spine towards the ceiling, drawing in your buttocks and imagining that you are pulling your navel towards your spine. Press your chin to your chest and relax your neck. Hold for five to ten seconds. This is the cat pose.
- As you inhale, arch your back and relax your stomach. Gently raise your head and, at the same time, tailbone up. Hold for five to ten seconds. This is the cow pose.
- Continue moving from cat to cow pose, matching your movement with your breath.
20. Back Stretch: Baby Pose with Arm Outstretched
- Kneel on the mat and sit with your buttocks resting on your heels.
- With your knees slightly wider than hip-width apart, rest your torso on your hips and your forehead on the floor. Stretch your arms forward. Hold this position for 20-30 seconds.
- Move your arms to the left to lengthen the right side of your spine. Focus on your breath. Hold for 15-20 seconds, then repeat on the opposite side.
21. Triceps Stretch: Overhead Triceps Stretch
This arm stretch lengthens your triceps and the back of your shoulder muscles.
- Stretch your right arm above your head to stretch the right side of your body. Maintain length by bending your right elbow and bringing your fingers to the middle of your upper back.
- Grab your right elbow with your left hand and gently pull it towards your left.
- Hold for 15-20 seconds, then repeat the same on the opposite side.
22. Shoulder stretch
To stretch the back of your shoulders, try this over-the-shoulder stretch.
- Stretch your left arm across your body at chest level. Support your left hand with your right elbow.
- Use your right hand to pull your left hand closer to your chest to deepen the stretch.
- Hold this stretch for 20 seconds, then repeat on the opposite side.
23. Shoulder Stretch: Baby Pose Against a Wall
- Get on your knees in front of a wall. If your knees are uncomfortable, kneel on a rolled-up blanket or towel. Spread your knees slightly wider than your hips.
- Stretch your arms above your head and place your palms on the wall.
- Let gravity pull your torso towards the floor. It's okay if your head also rests on the wall. If you don't feel any stretch in your shoulders and neck, move your knees further away from the wall.
- Breathe deeply for 30 seconds, then relax.
24. Shoulder and Chest Stretch
- Start the exercise by sitting on your heels. Lean back and place your palms on the floor about 20 to 25 centimeters behind you with your fingertips pointing out to the side.
- Press your hands firmly into the ground to lift your chest high, arch your back, and rest your hips on your heels. Lower your head behind you to deepen the stretch, further stretching your neck and the front of your chest. Hold for 30 seconds.
- To deepen this stretch and target one shoulder at a time, lift one arm into the air for 30 seconds, then repeat on the other side.
25. Stretching the pectoral muscles: opening the chest
- Stand up, feet shoulder-width apart. Interlock your arms behind your back and squeeze your shoulder blades together to stretch your chest.
- Move your arms slightly to one side and then to the other to stretch each side separately.
- Hold for 20-30 seconds.
26. Neck and Shoulder Stretch
- Start in Child Pose with your shins and forehead on the floor. Stay in this position for a few breaths as you work to lengthen your spine by relaxing your chest and hips.
- When you're ready, clasp your hands behind your back into a double fist. If you can, squeeze your palms together to increase the stretch of your shoulders. Then raise your arms as high as you can.
- Inhale to shift your weight forward and lift your hips off your heels. Stop at the top of your head and stretch your arms as close to the floor as possible.
- Hold for 10 seconds, then lower your hips to your heels.
27. Neck stretch: sitting cross-legged
You can do this gentle neck stretch while standing.
- Sit cross-legged on the floor or a chair with your feet flat on the floor.
- Stretch your right arm next to your right knee or along the right side of the chair. Place your left hand on top of your head and slowly tilt your head to the left. Apply light pressure with your hand to intensify the stretch.
- To feel a deeper stretch, hold on to your right knee or chair seat. This stabilizes the torso and allows you to isolate the time on the side of the neck.
- Hold for 30 seconds. Slowly raise your head and repeat on the other side.
28. Neck stretch: arms behind back
- Stand with your feet hip-distance apart, arms at your sides. Put both hands behind your back, and hold on to your left wrist with your right hand.
- With your right hand, gently straighten your left arm and pull it slightly to the right. Slowly lower your right ear towards your shoulder.
- Hold for 30 seconds, then repeat on the opposite side.
29. Neck and Upper Back Stretch: Seated - Hands Behind Head
- Sit comfortably in a chair or on the floor.
- Clasp your hands and bring both palms to the back of your head. Sitting with a straight spine, firmly press your hips to the floor.
- From this pose, gently press your hands to your hips, pressing your chin to your chest. Pressing down, use your palms to move your head away from your shoulders. This will further enhance the stretch.
- Hold for 30 seconds.
30. IT-Band stretch: crossed legs with twist
- Start in a cross-legged stance, right over left, toes pointing forward. Bend forward at the hips to reach the hands to the floor, bending the knees if necessary.
- Rotate your upper body to the right by extending your right arm. Hold for 10 seconds.
- Place your right hand on the floor, and then repeat the twist to the left, raising your left hand toward the ceiling. Place your right hand on the floor, and then repeat the twist to the left, raising your left hand toward the top. Hold for 10 seconds.
- Then repeat, crossing your left leg in front.
31. Hip Flexor Stretch: Runner Lunge
You can do this stretch alone or alternate it with the next hip flexor stretch.
- From a standing position, step your left foot back into a lunge. Place your hands just above your right knee for support.
- Stretch your left heel to stretch the front of your left thigh.
- Hold this position for 20-30 seconds, then repeat on the opposite side.
32. Hip Flexor Stretch: Lunge with Stretch and Twist
- From a runner's lunge, place your right hand outside your right foot. Stretch your left arm toward the ceiling, increasing the stretch on the left side of your body. Hold for 10-15 seconds.
- Then place your left hand on the inside of your right foot. Turn to the right and reach the ceiling with your right hand. Hold this position for 10-15 seconds.
- Repeat this sequence on the other side.
33. Roller Hip Flexor Stretch: Psoas
This passive relaxing stretch lengthens the psoas, one of the deep hip flexors.
- Place the roller perpendicular to your spine and lie on the roller with your sacrum (the back of your pelvis) instead of your spine.
- Pull your left knee towards your chest while keeping your right heel on the ground. You should feel a stretch in the front of your right thigh.
- To intensify the stretch, extend your right arm above your head and slightly move your left knee to the left.
- Hold for 30 seconds, then switch legs. Repeat as needed.
34. Inner thigh stretch: legs apart
- While sitting, spread your legs as wide as necessary to feel the stretch in your inner thighs. If you are very tense, try sitting on a pillow or try stretching one leg at a time.
- To intensify the stretch, walk your arms forward, keeping your back straight, leaning forward from your hips. Hold for 20-30 seconds.
- Then round your back, bringing your head closer to the floor; hold for 20 to 30 seconds.
35. Stretching the inner surface of the thigh: against the wall - legs apart
Targeting the inner thighs, this deep passive stretch is excellent after a long, hard workout.
- Lie on your back as close to the wall as possible.
- Raise your legs, resting your heels on the wall. Spread your legs and slide them down the wall to the floor.
- Hold this position for two to three minutes or longer if needed.
- When you're ready to come out of the stretch, slide your legs together. Pull your knees up to your chest and roll onto your side into a fetal position. Hold this position for a few breaths. Then roll onto your knees and stand up.
36. Calf stretch: Calf stretch against the wall
- Stand a little less than arm's length from the wall.
- Take a step forward with your left foot and step back with your right foot, keeping your feet parallel.
- Bend your left knee and press down on your right heel. Change position as needed to ensure you can feel the stretch in your right calf.
- Hold for 20-30 seconds, then repeat on the opposite side.
37. Calf Stretch: Downward Dog Pose
- Start in plank pose with your hands under your shoulders, then lift your pelvis, forming a "V" with your body. If necessary, move your feet to your hands.
- Work on pressing your heels into the ground to stretch your calves.
- To increase the stretch, try to "pedal" slightly by pressing down on one heel and bending the other leg (as shown in the photo above). Hold for a few seconds on each leg, then switch.
- Do this for 30 seconds.
38. Calf stretch: seated calf stretch with belt
- Sit on the floor with your left leg extended and your right leg bent, placing your right foot inside your left thigh.
- Wrap a yoga strap, band, or strap around the ball of your left foot. Use the belt to pull your toes up towards your head.
- Hold for 20-30 seconds, then repeat on the opposite side.
39. Calf Stretch: Wall Sock
- Find a wall and stand at a distance of 5 centimeters. Step one foot to the wall, placing your toes and heel on the floor.
- Hold for 10-15 seconds, then repeat on the opposite side.
- You can also do this stretch using a curb or step with your heels hanging over a ledge.
40. Calf and Shoulder Stretch: Standing against a wall, chest and calf stretch
This stretch is a great multitasking stretch that will open up your shoulders and calves.
- Stand in front of a wall, feet shoulder-width apart. Place your hands on the wall shoulder-width apart.
- Shift your weight onto your heels without blocking your knees, so your toes are off the ground. Pull your hips back as far as you can, lengthening your spine. Slightly lift the
- Lift your chin slightly to feel a deep stretch at the back of your neck.
- Hold for 30 seconds.
How many days of training can you skip without compromising your fitness?
Life is unpredictable, and even the most consistent supporters of a healthy lifestyle and physical education are sometimes forced to take multi-day breaks in training. Travel and business trips, holidays, work rush, health problems - will they really put an end to our long-term efforts to lead an active and healthy lifestyle?
How many days of training can you skip without compromising your fitness?
How not to lose shape and return to it? What does it depend on? We at Bemorepanda have collected the opinions and advice of successful and effective trainers. Spoiler: not a single day of stable intensive training is wasted, this is all a reserve for the future. And yes, any movement is better than none.
It can take a lot of time and effort to get into a familiar workout routine. However, if you stick to this rhythm, you will start to feel stronger, faster, and your muscles will get more support as a result. You'll run fast and easy, do cardio on the 12-3-30 treadmill, and lift 10kg dumbbells with ease. But, let's say, there was a need to skip training for a couple of days, or even for a few weeks or months. Will you lose your work and return to the starting point?
As with anything that involves exercise, how much momentum you lose by skipping a workout depends on your fitness level. Leading trainers recommend: to develop and maintain strength and endurance, you need to exercise at least three days a week. This type of regular physical activity helps build muscle over time and improves overall health and fitness.
Stick to a structured weekly regimen of cardio and full-body strength training, and you'll notice a difference in fitness levels in about eight to twelve weeks. During this time, the body gradually adapts to new physical loads, muscle fibers will become stronger. Consider how many days you can skip without compromising progress if you need to take a break.
How many days of training, according to professionals, you can skip?
Of course, you will have to miss a workout if you are sick, physically or mentally tired, on vacation, or too busy to go to the gym. You might just decide to take a break for no reason, and that's okay too. It's always better to take breaks and listen to your body instead of forcing yourself to train when you're not in shape: this can lead to fatigue, injury, and burnout.
However, won't this break sabotage your entire fitness project? Luckily, even if you want to skip a couple of days, experts say you won't see any change in your strength or endurance. According to leading coaches, just a pause of three to four weeks can lead to the fact that you will see a difference in your condition and well-being with and without training.
When you take a long break from training, a process called muscle atrophy begins in your muscles. This usually results in a decrease in muscle mass, strength and power, as well as an overall decrease in physical performance.
This means that the next workout after a break may feel harder than usual or more tiring because you've lost muscle mass. At the same time, the degree of muscle atrophy depends on the level of your general physical fitness. If you had a solid regimen and were fairly strong, it would likely take a full year of no training before you fully return to your original no-sport state. However, if you have just started to practice, the negative process will go faster.
How long does it take for muscle recovery?
How long it takes to get back to your previous level of fitness depends on how many years of training you have behind you. Some people may need three months, and others - 12. In this case, the muscles will return to their best performance, if they are worked on correctly.
Of course, if you are not an athlete or do not set a specific goal, such as running a half marathon, you can take your time to return your achievements. It is possible that you will recover quickly as soon as you start training again: many people who have been involved in sports for a long time develop muscle memory.
How to maintain your fitness regime
It is perfectly normal (and even encouraged) to take breaks from training when you need them. Life challenges us, and we shouldn't expect to be able to stick to our routine all the time. However, there are ways to bridge the gaps in the classroom. For example, you can conduct shorter, but intense and effective workouts. It can look like a five-minute yoga stretch, a 10-minute walk, or a 15-minute HIIT workout with varying intensity. After all, any movement is better than none.
Deload Workouts: Sometimes it pays to lift a little less weight to give your body a break
The alternation of training and rest is an important part of both the physical and psychological work of the body. A conscious approach to the training process includes rational ways to increase loads and separate cycles of fasting days.
What is unloading
There are different opinions about unloading. For some, unloading is like a vacation, a complete break in training. The athlete takes a break for a week and fully rests. For others, deloading is less intense than the usual training session. The athlete performs the same number of sets and repetitions, but alternates weights from heavy to light. On the other hand, when unloading, you can do fewer reps and sets, but leave the weights as heavy as usual.
The type of unloading depends on the type of work you have done up to this point. The reasons for unloading are dictated by your philosophy or the views of your trainer.
When to unload
Strength athletes and amateur athletes practice the following methods of unloading:
- Prepare for the competition. For the highest achievements in competitions, you need to reduce fatigue in advance and not fade away. The heat of a workout usually involves decreasing reps and sets while maintaining a high amount of weight.
- Set new goals gradually. If you are doing something new and intense, then you are more likely to get sick. So introduce new exercises or workout types throughout the week in combination with easier workouts. This is sometimes referred to as "core week".
- Recover after a hard training block. Some programs include a built-in deload week. If necessary, take additional days after the end of the program and before starting the next one.
- Outline a long-term plan to combat fatigue. Even if your workouts haven't been particularly hard, deload every few weeks from time to time to prevent overworking.
- React to stress. Some programs do not include deloading, and the athlete himself decides when he needs a break.
How to know if you are doing the right thing
If you are working with a trainer, discuss future training and shared goals. Unloading or lack thereof should be part of the program with justification of the reasons.
If you are training on the Internet or from books, consider whether the program needs to unload. Some include unloading, while others do not. If you are making a training plan for yourself, take inspiration from other programs, but use common sense and well-being.
Unloading is a common, but not the only tool for combating fatigue. Your program may wax or wane from week to week, depending on how you feel. In this case, unloading may not be necessary.
Even if you are preparing for a competition, deloading is a common technique to reduce fatigue and ensure good performance, but this does not mean that you always need to unload. For example, in competitions, low-impact training is common practice.
The unload is a simple training tool, so make sure your choice of unloads fits your body's needs. An excellent option is to think over programs with unloading with a trainer and achieve goals effectively, without loss of health and time.