A cold always comes at a bad time. Is it worth stopping training for her? For professional athletes, all training is canceled during a cold. For sports fans, not everything is so clear and categorical.

Sports are harmful when you are sick

Opinion “against”. Many doctors advocate complete rest for the body during this difficult period for it. This opinion is justified, at a minimum, by an increase in the hormone cortisol during illness and during training. We get, as it were, its double concentration in the body. And this is fraught with disruption of muscle function and metabolic processes. In addition, the lymphatic system, which is responsible for immunity, will also work in extreme mode.Consequently, the physical effort spent will be useless at best, and at worst will harm health. https://youtu.be/-3UK7d5Mfa0?t=7

Sport is good for illness

Opinion “for”. There are experts who claim that non-professional sports always have a healing effect. There have been few studies on this topic, but they did not reveal any negative changes in the body after training during acute respiratory infections or acute respiratory viral infections. As a result, one of the researchers, Thomas Weidner, came up with the “neck rule”: you can play sports if the symptoms of the disease are above the neck (sore throat, runny nose), but not if the symptoms appear “lower” (chest cough, muscle pain, joint pain).

However, supporters and opponents are united in one thing: training is definitely contraindicated in case of high fever, chills, enlarged lymph nodes, vomiting and diarrhea.

Permissible physical activity during illness

If you still cannot do without physical activity, scientists suggest observing several conditions for your own good. Namely:

• • On the first day of a cold, we follow a particularly gentle training regime!the intensity of exercise should be reduced by half, the pulse should not exceed 120-130 beats per minute;
  • reduce training time by 40-50%, in general no more than 40-50 minutes;
  • drink clean water every 10-15 minutes to increase sweating and support the body;
  • give preference to walking, running jogging, cycling, swimming, aqua and step aerobics, stretching, qigong, yoga, tai chi.
  • Before recovery, avoid team games, sprinting, stretching with weights, strength, intense training and endurance exercises, outdoor activities in hot or very cold weather, as well as gym classes.

Training after illness

After recovery, you can begin your usual workouts with some adjustments for the first time. We remember that the body needs another 2-3 weeks to fully restore its strength, which means we do not strive to repeat all our maximum achievements.Follow the advice of doctors: return to your loads and pace gradually. Exercising after a cold is recommended for everyone without exception – both beginners and experienced ones. Physical exercise strengthens your immune system. During the recovery period, continue to drink a lot of clean water, eat more fresh vegetables and fruits, do not neglect vitamins, especially vitamin C, and include lean meat and fish in your diet. In conclusion, I would like to say: listen more sensitively to your feelings during the course of your illness. If you are weak and have significant general malaise, it is better to lie in bed. Exercising through force is extremely unhelpful – you can only worsen your health and stay sick longer than usual. Be healthy!

Сообщение Is it possible to exercise when sick? появились сначала на In Sport.

What are the benefits of trampoline fitness

Trampoline training, as a type of cardio exercise, promotes:

• strengthening the cardiovascular system
• increasing blood flow and lymph
• improving the functioning of the vestibular apparatus
• increasing the body’s endurance
• normalization of metabolic processes
• increasing children’s concentration during learning

In addition, with jumping fitness you can quickly and efficiently achieve results in weight loss compared to running and strength training, and the pleasure from training is many times greater. Jumping on a trampoline is also an excellent prevention of flat feet and vision problems. The fitness trampoline is designed for weights up to 120 kg.And both adults and children can have an excellent workout on such equipment.

Trampoline for children

How does a trampoline workout work

For the first introductory lessons, we recommend that you seek the help of a trainer. A specialist will help solve problems with coordination of movements, clearly explain the features of performing elements, and warn about possible mistakes. And although jumping fitness training is conducted in small groups of up to 5-10 people, the program is still selected individually for each participant.

Typically, fitness jumping classes last 50-60 minutes. First, a mandatory warm-up is carried out for warm-up, then a series of aerobic exercise and finally – strength exercises and stretching. The amplitude and intensity of exercise increases gradually.Basic trampoline exercises:

During jumping, the muscles of not only the hips and abdomen are used, but also the muscles of the back and arms. Experienced “jumpers” use dumbbells and weights during fitness jumping to better work out their muscles. For beginners, your own weight is enough. According to experts, training on a trampoline three times a week is enough. Classes for children include, first of all, elements for developing balance. First, the child is seated in the center of the apparatus, and the trainer gradually rocks the surface. Afterwards, the child stands on the trampoline, feet shoulder-width apart, puts his hands on his belt and begins low jumps. During the jump, the feet are brought together. Also, the baby, under the supervision of elders, can run, sit or walk on all fours.

Who is contraindicated for fitness jumping?

Jumping on a trampoline, due to shock absorption, does not put excessive stress on knee joints and the spine.Moreover, this type of training is considered the most non-traumatic among many active sports. Therefore, there are no special restrictions for fitness jumping. Nevertheless, there are still some contraindications. First of all, trampolining should not be practiced during pregnancy. Also, exercises can be harmful in case of cardiovascular diseases, pathologies of the respiratory organs, glaucoma, diabetes mellitus, acute forms of diseases of the musculoskeletal system, epilepsy, and varicose veins. Therefore, if you have the listed health problems, you should visit your doctor and consult about the possibility of training. If you follow all the rules and approach your activities correctly, trampoline jumping will bring you and your children great benefits and a lot of positive emotions!

Cool trampoline jumps

Have fun training!

Сообщение Trampoline: exercise and good mood for the whole family появились сначала на In Sport.

Blood is one of the most important components in the human body. Blood quality is an indicator of our overall health. Blood is carried to all organs through blood vessels. The condition of these vessels determines the possibility of supplying oxygen and nutrients to our organs.

Classification of blood vessels

Blood vessels are divided into two large groups: arterial and venous. The arterial group of vessels is responsible for the “delivery” of blood to organs and tissues, and the venous group transfers blood from organs and tissues to the heart. Failure in one of the groups of blood vessels leads to various unpleasant diseases. Moreover, if there are problems with the blood and blood vessels, then the whole body suffers. And this is fraught with additional diseases.Domino effect: one chip fell and pulled all the others with it. https://www.youtube.com/watch?v=GEj53tZeFV0

How we can influence the health of our blood vessels

To keep your circulatory system in good condition, it is enough to follow a few simple rules.

1. Drinking enough water. It is the basis for the health of our blood and the whole body. Any drinks are not taken into account. 1.5-2 liters of clean still water per day.
2. Improving food quality. The same balanced system of proteins, fats and carbohydrates. Daily meals – at least 4-5 times in small portions. The basis should be vegetables, fruits, berries, leafy greens, lean meat, fish, cereals, nuts and seeds, wholemeal bread. Experts do not recommend switching to low-fat dairy products. Such products are saturated with trans fats, which have a detrimental effect on the condition of our blood. It is also worth significantly reducing your intake of sugar in any form. Honey is desirable: no more than 6-8 teaspoons per day. It is better not to use sugar substitutes at all.They bring more problems than benefits. For drinks, green tea (not from bags!), freshly squeezed vegetable and fruit juices, fruit drinks, unsweetened uzvar, grain kvass, and herbal infusions are recommended. Moderation in food and natural products are your allies in maintaining vascular health.

   

3. Elimination of bad habits: smoking, alcohol abuse, overeating, eating poor quality food, regular lack of sleep.
4. Active lifestyle. Sports, active walks and travel, outdoor games, dancing, oriental practices and any physical activity – help avoid blood stagnation, “accelerate” it, and therefore increase the supply of oxygen and nutrients to all groups of muscles, tissues and organs. The less we move, the more health problems arise.
5. Hardening. Hardening the body essentially comes down to hardening the blood vessels: training them to contract and expand.Contrast shower (remember, the exposure time to cold water should be half that of hot water), bathhouse, sauna with alternating hot air and immersion in cold water.
6. Massage is not only a pleasant, but also a very useful procedure for the smallest representatives of blood vessels – capillaries. Massage of the hands, legs and feet is especially useful. It is not for nothing that the most vitally important active points are located in these parts of the body.
7. Calm, calm again! Being under constant stress and overwork literally destroys our blood vessels. To calm down, use counting to yourself to 10, breathing exercises, walking, psychological techniques. This will help you take your mind off the source of irritation, concentrate and improve your own health.

Our blood vessels are a very powerful structure, but they also need support and care. Remember healthy blood is our longevity and health!Interesting facts about blood:

Additional materials:
Article about healthy blood vessels

Сообщение All about healthy blood vessels появились сначала на In Sport.

1. 

   Motivation. Decide for yourself, or even better, make a list of why you need to lose weight. At least 3 points. Hang it on refrigerators at eye level so you don’t forget what you’re aiming for.

2. Nutrition. Approximately 70% of excess weight is removed by nutrition and only 30% by physical activity. But! No diets! They carry a temporary effect and significant stress for the body. How can this be? There are several ways. We use them all together or to choose from.
   • Changing the diet. Every day we reduce the consumption of baked goods, sweets, sweet soda, chips and large amounts of fried, smoked and fatty foods. If you have already embarked on the path of proper nutrition, but really want cake or fried meat, then you can eat a small portion once every 7-10 days, and then return to your chosen diet.This way you “dull” the vigilance of the brain, and it will not store fat in reserve.
   • We eat with pleasure! It’s not for nothing that as children we were forbidden to read or watch TV while eating. This distracts you from food. The result is overeating. We concentrate on each piece (preferably with our eyes closed) and feel the whole gamut of taste. We eat until we get maximum pleasure. As soon as the joy from eating has decreased, the portion can be postponed. You’re full. And it doesn’t matter how much is left on the plate.
   • Counting calories. Believe me, it’s not scary! And the effect is very noticeable: 3-5 kilograms lost per week. Moreover, now there are a lot of websites and applications for smartphones with calorie calculators. At first, it will take up to 10 minutes a day to record and count what you eat per day, and then even less. The main thing to remember is to lose weight, you need to spend more than you consume. For women, the maximum amount is 1000-1200 kcal per day, for men – 1500-1700 kcal.

     

   • Drink more water! Our body needs water for proper metabolism.Water deficiency leads to a slowdown in metabolism and the appearance of fat deposits, and, of course, deterioration in health.
   • Reduce portions. We take a plate slightly smaller than the usual diameter, and after a week and a half – even smaller. Our stomach is roughly the size of our fist. So the food on the plate should strive for this volume. Eating too much is harmful!
   • Pseudo-hunger”. Got up from the table with the desire to eat something else? Try to imagine your favorite dish. Would you eat it now? If not, then you are not hungry. And we often confuse hunger with thirst. Just drink water.
   • Snacking wisely. You can have a snack between main meals. This could be a small portion of vegetables, fruits or dried fruits, sprouted wheat bread, 2-3 nuts or a small handful of unroasted pumpkin or sunflower seeds. You should have no more than 4-6 meals per day along with snacks.

     

   • “Eating at night” The famous “don’t eat after 6 pm” attitude is only suitable for those who go to bed at 9 pm.Go to bed later – last light meal 2-3 hours before bedtime. Attention: juice, milk, kefir, sweet tea/coffee are food!
3. Mode. As it turns out, it is very important for achieving the desired shape. The later you go to bed after 10 pm, the slower your metabolism. It is also affected by stress and constant bustle. So planning things will help you.
4. Physical activity. We introduce it gradually. 2-3 times a week. No time? No money for fitness clubs? There is a street – run, jump rope, there is a floor – do push-ups, do a plank. There would be a desire! Exercises with your own weight can generally replace all exercise equipment. And note, exercises that “remove fat from the stomach, thighs, etc.” does not exist.The body “burns” fat deposits only as a whole, throughout the body.
5. Plateau Effect. This name is given to a certain recurring period when, despite all efforts, weight and volume remain unchanged. To overcome the “plateau” you need to change something: the load, types of exercises, number and speed of repetitions.

Well, are you ready to shed everything unnecessary? Let’s get started!

Сообщение How to lose excess weight correctly? появились сначала на In Sport.

• What causes pain in the shoulder joint?
• How to treat a shoulder?
• Restoring shoulder functionality

The shoulder joint is the most mobile in the human body. And, like other joints, it is capable of withstanding significant loads. This is why we can lift weights and perform many manual actions both in everyday life and during training.

But suddenly shoulder pain appears, which ruins all our plans. Where does it come from and what to do with it? Let’s figure it out.

What causes pain in the shoulder joint?

• Errors in training: not warm up enough, did not calculate the load, pulled a shoulder during stretching, performed a bench press, swing or turn unsuccessfully or too sharply.
• Incorrectly selected exercises. Beloved by many, CrossFit is characterized by “explosive”, sharp and very intense movements. And this may not be suitable for everyone.Barbell or dumbbell presses should also be selected carefully to avoid the effect of accumulation of fatigue in the joint-ligamentous apparatus and stretching and injury to the joint capsule of the shoulder.
• Diseases of the shoulder joint. There are quite a lot of them: tendonitis, brachial neuritis (plexitis), bursitis, arthritis, shoulder arthrosis.

Why do shoulders hurt, how to treat pain in the shoulder joints:

How to treat a shoulder?

To solve problems, you should consult a doctor (preferably a sports doctor). Self-medication is absolutely not worth it. It is almost impossible to understand the cause of pain on your own. After all, pain in the shoulder can also be caused by angina pectoris, calcification of ligaments and tendons, pneumonia, and osteochondrosis of the cervical spine. Also, the cause of pain in the shoulder joint can be a genetic predisposition, metabolic disorders, and poor diet.

Joints can be saved!

Shoulder injuries can be prevented!This requires a balanced diet, high-quality warm-up of at least 10-15 minutes, and adherence to the exercise technique. If inflammation is detected in the shoulder joint, then all exercises that involve the shoulder should be discontinued until recovery. No jerking, pushing, twisting, loading, pumping, or, indeed, exercising through pain!

Restoring shoulder functionality

If an injury occurs, you should give preference to rehabilitation exercises. Moreover, they must be performed carefully and smoothly. Excessive zeal will only lead to complications. We increase the weight gradually. Recovery exercises for shoulder injuries

Light warm-up massages and rubbing with Deep-Relief, Traumeel S and Vertebronol ointments are suitable to help with recovery. Rehabilitation for injuries to the shoulder joint always takes place individually, depending on the severity of the injury and the characteristics of the body. But in any case, this is a slow process.The main thing is not to rush to return to your usual load regime and increase lost volumes, otherwise recovery will take even longer. Take care of yourself! Train smart!

Additional materials:

Anatomy of the shoulder muscles
Anatomy of the shoulder joint (bones/joints)

Сообщение Shoulder pain. This can be fixed! появились сначала на In Sport.

Did you know that almost 50% of musculoskeletal injuries during regular sports occur in the knee joint. For beginners, this figure reaches 90%. Do you want to walk on crutches? No? Then you should know how to structure your workouts to keep your knees healthy!

Structure of the knee joint

Remember the 10 Commandments! Preventing a problem is easier than treating it.

1. Weight – under control! “Extra” 10 kilograms doubles the load on the knee joint.
2. Choosing the right sports equipment. Your knees should not get too cold. Therefore, it is better to leave sports shorts for hot summers. We select shoes by type of sport.
3. Regular training, without fanaticism. We don’t chase records. Athletic knee pumping works the muscles, but does not strengthen the knee joint. It remains weak in the “concrete” muscles.
4. Warm-up is a must! Only thanks to it the joints and ligaments become elastic and will be ready for further stress.
5. Running we start with fast walking or not fast jogging. It is important compliance with technique!The tracks at the stadium are preferable, but dirt paths are also an option. After running, to relax the knee joint, it is recommended to perform several stretching exercises, shake your legs, perform circular movements with your feet in different directions and sit on an elevated platform and “dangle” your legs like in childhood. Looking for a treadmill? Then alternate it with classes on orbitrek or an exercise bike. The latter significantly soften the load on the joints, which cannot be said about running. This is especially important if you are overweight and have “weak” knees.
6. Knees should always remain slightly bent, “soft.” This is how they teach in all eastern martial arts. And for good reason! Only in this case will the legs receive the necessary shock absorption, and the knee joint will avoid sprains and damage to the meniscus.
7. Swimming without fins and water aerobics shoes.The cartilage tissue and ligaments of the knee joint are not at all ready to bear such a long-term load. No more than 40-45 minutes of classes. Then – maximum rest for the legs.
8. Squats. They should be smooth and not too deep. Avoid turning your hips, shins, and feet inward or outward during the squat. Keep your feet straight, parallel to each other, without lifting your heels off the floor. Exercise “Pistol” should be erased from life forever!
9. Distribute the load correctly! Don’t overload yourself with weights. Especially in weighted squats. We place the barbell not on the neck, but a little lower – on the shoulder blades. This shifts the center of gravity without overloading the knee. We increase the number of squats or leg presses by 1-2 times, no more! Excessive use threatens the destruction of cartilage tissue, sprain of the cruciate ligaments, pinched or torn meniscus, and arthrosis in the near future.
10. Do not wrap your knees with elastic bandages! And you won’t save the knee and disrupt the work of the veins.If there was an injury – special knee pads and a gentle training regimen.

Knee exercises:

What needs to be done to strengthen the knee joint?

• reconsider your diet
• eat foods rich in calcium, vitamin D and E
• exclude sparkling water
• Perform daily stroking circular massage of the knees clockwise and in the opposite direction. 2 minutes in each direction is enough. For massage or rubbing, you can use fatty creams or special ointments
• keep your knees warm

The best exercises for knee health are half-footed stair climbing, cycling, and soft-kneed foot rotations while sitting on the floor. Knee massage for healing:

Сообщение Healthy knees – easy! появились сначала на In Sport.