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Inna's BLOG За першим покликом він повинен прийти на допомогу людям вдень і вночі, в дощ і в пургу

In the case of athletics (running, skiing, cycling) you change the speed of movement, alternate sprinting and jogging, u...
19/09/2022

In the case of athletics (running, skiing, cycling) you change the speed of movement, alternate sprinting and jogging, use hill climbs and descents. Simulators allow you to turn on the “interval training” mode, then you do not need to follow all this at all.

Advanced level - Interval trainingIf you are in good shape, but lack the stamina of the body, you can introduce interval...
19/09/2022

Advanced level - Interval training
If you are in good shape, but lack the stamina of the body, you can introduce interval training. This is an alternation of short periods of exercise at the fastest possible pace with work at a slow pace or rest. The familiar tabata is an example of interval training.
A sudden change of rhythm causes stress, as a result of which the heart is forced to adjust to the rhythm of each element of the workout. The heart strengthens, directing a little more blood to the muscles with each contraction. After several interval training sessions, you will notice that your heart has “calmed down” and is not pounding, trying to jump out of the chest.

31/08/2022

Inhale through your nose for 10 minutes, and then exhale as slowly as possible so that there is no air left in your lungs.

With strength training in the gym, things are a little different. To increase the intensity , you can:💪 use a cardio loa...
31/08/2022

With strength training in the gym, things are a little different. To increase the intensity , you can:

💪 use a cardio load (the same exercise equipment, jump rope, pacing on a pedestal, etc.);
💪 adjust the number of repetitions with less or more weight;
💪 include exercises with your own weight (quickly squat / push-ups between sets, etc.).

30/08/2022

Interval training is actively used by professional athletes, so their hearts beat slower.

The main principle here is a moderate pace. The workout can last 40-60 minutes in a calm rhythm. If you start to suffoca...
30/08/2022

The main principle here is a moderate pace. The workout can last 40-60 minutes in a calm rhythm. If you start to suffocate, stop. In the gym for this purpose, exercise in cardio - exercise bike, treadmill, ellipse, rowing machine, stepper, etc.
My personal recommendation is group classes and dancing (check their intensity with the employees of the fitness club). And, of course, all kinds of street entertainment - brisk walking and jogging, hiking, in winter - skiing and skating. It's not for nothing that older people love it so much.

Endurance training for beginnersYou need to train general endurance - for general strengthening of the vascular and musc...
30/08/2022

Endurance training for beginners
You need to train general endurance - for general strengthening of the vascular and muscular system. Their goal is the formation of “fresh” capillaries, because they are responsible for the saturation of muscles with oxygen. The more developed this system is, the faster and more oxygen gets to the muscles.

At the output, we get an increase in the maximum anaerobic capabilities of the body and an increase in muscle efficiency...
30/08/2022

At the output, we get an increase in the maximum anaerobic capabilities of the body and an increase in muscle efficiency when performing cardio load. This is useful both in sports and in everyday life.

What is the meaning of endurance training?It is difficult to understand what kind of object endurance is in general, and...
26/08/2022

What is the meaning of endurance training?
It is difficult to understand what kind of object endurance is in general, and how to evaluate the effectiveness of training in this case.

So, when we say that we train endurance, we mean:
👍 increase in lung volume;
👍 improving the economy and efficiency of breathing, as well as the work of the heart;
👍 increase in the volume and speed of blood circulation;
👍 reduction of heart rate both at rest and at work.

For many, the main goal of sports in life is to increase endurance. In fact, not everyone aspires to aesthetics. Adults ...
26/08/2022

For many, the main goal of sports in life is to increase endurance. In fact, not everyone aspires to aesthetics. Adults usually want to increase the endurance of the cardiovascular system in order to be more active, improve well-being, preserve youth and mobility, finally. Moreover, endurance training for beginners and for those who practice regularly will be different.

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