Time and place of training. To make it easier to transfer exercise, try to focus on their biorhythms. If you - "Lark" - were engaged in the mornings. If you belong to the "owls" - you'd better train in the afternoon. But keep in mind that you can not start training before the 2-3 hours after bedtime. Evening training needed to finish in 2 hours before bedtime. Do not practice under a bright sun or artificial (neon, halogen) light. Eating, Drinking.
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Classes should be made 2 hours after eating, and after a workout, try not to eat at least an hour. If you take drugs, drink tea, coffee, alcohol or smoking - start training as well, not earlier than one hour after this. If during training appears thirst or dry mouth, you need to rinse your mouth, but do not consume any significant quantities of fluids during and immediately after exercise. Clothing for exercise should be light and allow the body to breathe; shoes - sports such as running shoes. If you wear lots of clothes, it will cause excessive sweating. More weight loss - it is a liquid which is filled with the first drunk you a glass of water. Workout.
Every workout should begin with a workout in order to prepare the body for subsequent work. Workout should be light and preferably use those muscles that will be incorporated into the work. Do squats, bending and exercises for the shoulder girdle. Then you need to prepare for the upcoming load the knee joint: a little massage and rub their hands. In the warm-up should also include stretching and muscle. Success will reach everyone ... ... who will be able to overcome my laziness. Remember that exercise should be regular. Big break in training will lead to the fact that you gradually lose the results of which have reached. Regular exercise gives strength and slows the aging process.
Thirty minutes three times a week - it's small price to pay for the enormous benefits of regular exercise. Level of physical fitness. Counting the pulse rate. During exercise heart rate increases, and it is used as a parameter for determining the necessary intensity workout. The initial level of fitness is important to develop individual exercise programs. If you are a beginner, you can achieve good results with a pulse rate of 110-120 beats per minute. If you are in good physical shape, then you need a higher level. 10 minutes after the beginning of training measure the pulse.
This so-called "pulse loading" or "stress pulse. During the first training heart rate should be around 65 - 70% of the maximum age of pulse. Maximum age pulse (MEP) can be calculated by the formula: 220 minus your age. Maybe it seems too easy, and you want to increase the intensity of the workout, but better to stick to traditional methods. With a good physical preparation of the pulse rate can be up to 80% of the maximum Vozvastnogo pulse. You should not overwork in order to achieve the values given in the tables. It is better that you have achieved these results in a natural way, doing its own agenda. Remember that the reference value of pulse rate - is only a recommendation, not the rule, and minor deviations in either direction are permissible.
Two comments: 1) Do not worry about changing the pulse rate every day. It can be caused by pressure changes, and 2) the value of heart rate - is a landmark, not become its slave. Important! Start training, keep it up to the end. You should not stop halfway, and then continue training with the stopping time, without warm-up. A pause is needed between strength training. Its duration for each person individually - it will mostly depend on your level of fitness and the program you have chosen. Rest between exercises, but the rest should not exceed two minutes. Most leisure enough from half to one minute.
