Is it worth going to the gym. Does a girl need to go to the gym

We all want to be attractive, look beautiful and have a slim figure. Some in an effort to lose weight go on a diet, others go to fitness, and others are recorded in the rocking chair. Which way is more effective, and does a girl need to go to the gym?

Many people believe that the gym is a place designed only for jocks who want to build muscle. The question arises, what have the girls forgotten there, because there are many other ways to lose weight. In general, about the power classes, there are many myths that stop many women. Let's see what is true and what is false.

  To lose weight you need to run, swim, but do not go to the gym.

Few people know that the process of losing weight depends on how fast the pulse beats, and not on how your exercises are called. When training, increasing the pulse to 160 beats, weight loss occurs, and if this frequency reaches 170 beats a minute, then the muscles begin to grow.

The girl can increase the pulse rate if she will be engaged in step aerobics or swimming in the pool. At the same time, it should be understood that people who rarely play sports often have a heartbeat. That is, if during classes you are breathtaking, dizzy and weakened, then no fat will be burned, you will train your strength. Such training adversely affects the work of the heart muscle, so if you start to play sports, it is better to start walking at a brisk pace, gradually moving to jogging.

Going to the gym does not help to lose weight

This belief is wrong. First of all, you need to distinguish simulators. Indeed, among them there are treadmills, ellipsoids, exercise bikes. Also, some people just do wrong on power trainers. But many simply do the exercises wrong. Approaches should increase the pulse, and for some it does not increase by half.

  Gym classes increase muscles

Many are afraid to go to the gym, because they do not want to have pumped up muscles, because it is unusual for a girl. However, to really build muscle should be engaged with a lot of weight. Many people who started going to the gym experienced rapid muscle growth. Just without work, they will atrophy, and rocking in the rocking chair immediately increases them. During half a year, especially large muscles may increase by two centimeters, but in order to improve the result it is necessary to put a lot more effort. At the same time, the growth of muscle mass in women is much slower than in men.

Do not be afraid that from training in the gym you will turn into a "pitching". The absence of any physical exercise leads to a loss of approximately three kilograms of muscles, as a result of which the skin, buttocks and chest sags. Strength training helps maintain the beauty and youthfulness of the body.

  Dumbbells only for bodybuilders

Training with dumbbells and barbells will benefit everyone, and the girl as well. When exercising on special simulators, only one specific muscle group is included in the work, while the use of dumbbells allows you to train several at once. For example, squats with the use of the barbell, develop the muscles of the back, buttocks and legs.

  Strength training adds weight

This time you have to agree. The fact is that muscles weigh 30% more than fat. In this case, you look trim, slim. Therefore, when losing weight and playing sports, never compare the results of weights, because instead of fat you get muscles. In the first days of training, when you are not fat yet, and your muscles have already begun to grow, your weight can increase significantly. Maybe you need to analyze your diet and make more endurance exercises.

  At home it's hard to build muscle

In fact, it is not. You can use your weight for training: squat on one leg, perform push-ups, pull up on the bar. In addition, the sport shops have a large selection of various equipment.

Before you grow muscle you need to get rid of fat

You do not need to postpone the trip to the gym, because you can simultaneously lose weight and go to class. In addition, diets and lack of exercise, you just lose all your muscles. Therefore, combine weight loss with building muscle. And, of course, you need to remember about a balanced diet.

  The benefits of strength training

They help get rid of excess fat, because it is from fat that muscles draw their energy.

Muscles protect the internal organs, support the spine, prevent the occurrence of back pain.

Exercises contribute to the normalization of pressure, increase the tolerability of glucose by a person, which is especially important for people suffering from diabetes.

The number of questions has reached a critical point, and I just could not remain indifferent and decided to give the answer a whole mini-note. From it you will learn what age is the best and most preferable to begin fitness and bodybuilding, as well as what effect age has on the compositional forms of bodybuilders.

If everything is in the collection, then let's start, perhaps.

Age and bodybuilding: the best time for bodybuilding.

To some it may seem that the question - from how many years can one go to the gym is childish and frivolous. However, I do not think so, or rather, on the contrary, I treat with all respect to the people who asked him. After all, if a person wants to learn something from an area unfamiliar to him, then this is a sure sign of the seriousness of his intentions. He wants to start building his body not from a scam, but based on some knowledge, processes of physiology and scientific calculations. In addition, it is possible that this person is not selfish (Ie tries not only for myself), and the parent who wants the blessing for the child. Usually, this question is asked by the younger generation, whose age is still very young, but I already want to acquire muscle volumes. And not only want, but prickly, and my mother does not give :).

This article will be useful for all honest companies.

And we will start it with some statistics, or rather a survey that was conducted among the readers of a foreign publication on fitness and BB. They were asked our today's question, and here are the answers that were received.

As you can see, the most respondents said that age 14-16   years is the best to start their training adventures. In the second and third places (with a clear backlog from the leader)   numbers go: 17-18   and 19-21 . Let's scientifically understand why the survey showed exactly these results, and what the readers were based on. Maybe they just like numbers. 14-16,   and so they gave their preference to the latter.

So let's start from afar, so to speak, shoot.

How do you know athletes (in this context - bodybuilders)   There are almost all ages. However, you can train your body more easily. (and get more serious results) at some specific stages of their lives. To become a bodybuilder, a person must have a certain (medium-high) muscle mass and a low percentage of subcutaneous fat. Only in this case it will be competitive. The main points of reference in the construction of large muscles is the hormonal system, in particular - the hormone that affects the composition of the body and sports results with the participation of explosive strength and speed.

The level of "testika" depends on the age of the person, and it turns out that the most advantageous time (a good start) for building muscle mass is to determine the onset of the peak of this hormone. In addition to age, the factors that have an impact on a successful start in bodybuilding include labor discipline and competitiveness. (the ability to fight to the end and prove to everyone and yourself that you can).

Let's open the topic a bit more fully.

Note:

All further narration will be conducted structurally in the form of a review of small sub-chapters.

Testosterone levels in adults. HGH and its secretion.

Testosterone plays an important role in the formation of muscle mass and reducing the body fat content of the human body. It exists in the blood as free testosterone, which is biologically active, and bound testosterone, which acts as a “reserve”.

Together, these two values ​​represent serum testosterone. In men, its serum levels remain about the same during adulthood. However, according to a study published in Human Biology (2011), the level of free testosterone decreases steadily after 30   years old.

This suggests that the age at which you get the most benefit from testosterone is in the range 20-29   years old.

Another important hormonal tool that you need to know about is (growth hormone, HGH). is he (among others)   causes bone growth and increases the growth of all people under the age of 26   years old (until closing of “growing” zones).

With age, the secretion of this hormone steadily decreases. The basic level of growth hormone is maximum in early childhood. The peak amplitude of its secretion is maximal among adolescents during puberty and intensive linear growth.

Testosterone levels in children and adolescents

Serum testosterone (TSD) levels increase with each stage of development on the Tanner scale. (describes puberty of children, adolescents and adults)with maximum levels of testosterone achieved in adulthood.

In total there are five stages of Tanner, which describe the stages of physiological development. The first stage describes the pre-adolescent period of development, the fifth - the development close to an adult. In the second stage (puberty)The TSI begins to increase, and at stage three, testosterone is about half the adult level. In stages 4   and 5   this value is already 80   percent of adult values.

Conclusion: as you approach the coming of age, bodybuilding benefits associated with testosterone are likely to become more apparent.

Strength training for children and teenagers

As noted above, the effects of testosterone may be most apparent at the age of about 20   years old. However, you can discover bodybuilding at an earlier age. One of the reasons may be gaining an edge over competitors in their age group.

In the pre-teens (Tanner's stage number 1)   good strength is gained - this is due to the more efficient use of its nervous system, in contrast to the increase in muscle size. Those. During this period, you will not be able to build up muscles as effectively as at later stages of development, but you will be able to “pump” your nervous system. (establish a brain-muscle connection). Teenagers (Tanner stages with 2   by 5 ),   as in adults, strength training causes an increase in muscle size along with neural adaptation.

The earliest age at which you can already expect a profit from bodybuilding (in the form of increasing muscle size)is in adolescence and is 10   years old (according to the World Health Organization). However, when working with iron at such a young age, it is necessary to remember that only competently composed, as well as monitoring the performance of strength exercises (control of equipment from the side)   are the key to safety for young people. Also, it will not be superfluous to have on hand a qualified sports doctor who will be able to bring specific recommendations for exercises with weights for you.

Age of bodybuilding champions

Lifelong testosterone levels can theoretically predict the age most beneficial for bodybuilding, but many other effects can also contribute to success in this direction.

In particular, the success factors include:

• availability of free time;
• financial resources   (gym subscription);
• maturity of thinking;
• labor discipline.

All of them are somehow related to age. (and come with him).

Arnold Schwarzenegger, the most famous bodybuilder, began working on body building with 13   years and weightlifting. At the age of 23   he has already won the mister olympia tournament, having become the youngest bodybuilder to do this.

In turn, Chris Dickerson was the oldest person who won Mr. Olympia, he was 43   of the year. The average age of the winners of the most prestigious bodybuilding tournament is about 34   years old. This tells us that there is a wide age range of competitive bodybuilding, and it is possible to show decent results regardless of the years.

So, now let's go through the whole age scale and consider how the passage of time affects human physiological parameters.

12-17 years old: children, teenagers and gym classes

Often this young group lifts weights with the goal of increasing muscle volume. And usually there is no understanding in the head that any weight is first of all a responsibility before your body and its physical health. Due to the still insufficiently developed strong bone foundation, it is categorically not recommended to work with strength exercises with a large (medium) weight.

In this age (from 12   before 17   years old)   It is necessary to work in exercises only with light weights. It also requires regular development of your cardiovascular system (cardiovascular exercise) and muscle elasticity.   (including joint mobility). The most common injuries are injuries of the lower back, knees and wrists. All of them are due to unformed durable body rest.

18-29 years old: great age to be big

Between 20   and 30   over the years most people have already reached their full growth potential   (meaning not only height). AT 20   For years, you can safely begin your bodybuilding, including working with heavy weights. This is a lifetime that allows you to lift more weight with the shortest recovery time. Take advantage of it, and you will be less susceptible (in the future) to the effect of gradual loss of muscle mass, which, of course, happens over time.

The period of muscle recovery for 20 -year-olds (on average) after hard work with maximum effort is about two days. TO 30   You may need to complete the same task for about 10 years. 4   days

30-49 years old: a good age to stay strong and healthy

At the age of 30   years of age, muscle strength and recovery ability decrease as a result of aging — by about 10   percent compared to 20 years old. The average drop is 1   percent per year. Because of this, body weight is also reduced, 5%   every 10   years old. The recovery time of the muscles after a hard workout increases with 4   days (at the age of 30   years old)   before 6-7   days - at the age 50   years old. Trying to make "aktivnichat" his body the way it was in 20 -year age, the body will produce less muscle mass. In addition, the work in the mode “wait a locomotive, do not knock the wheels” :) may cause injury.

To achieve the greatest muscular growth and strength at this time, pay attention to the changes taking place in your body, and adjust your workouts as needed.

Over 50 years: the ideal age to benefit from bodybuilding

With age, the muscles / bones and connective tissues decrease (“shrink”) along with the production of hormones. However, the good news is that bodybuilding counteracts these phenomena. After 50   years, there is a decrease in lean body mass - the muscles lose their shape   (aesthetic appearance). Also increases the rest time between workouts. Therefore, the entire training program should be compiled with these age-related changes.

Another good news is that many professional bodybuilders (and just people who actively go to the gym at certain stages of their lives), will easily give odds to their more “youthful” (on the passport to 10-15   years old)   ordinary relatives.

Actually, we have disassembled all age groups, and this means that it’s time to complete the article.

Afterword

Today we answered the question - how old can you go to the gym? I am sure that now you will correctly enter the cultist movement and build a body that you have long dreamed of.

I have everything, see you soon, friends, see you in the hall!

Ps.   I am always happy to answer your questions, dispel “misunderstandings” and other miscellaneous, so write, do not hesitate!

Pps.   Did the project help? Then leave a link to it in the status of your social network - plus 100   points to karma, guaranteed.

With respect and gratitude, Protasov Dmitry.

Today we will talk about myths, but not ancient Greece, but those stereotypes of behavior and thinking that exist in almost everyone who is still wondering whether to go to the gym or not. Often, most people draw such pictures in their heads about the gym, which sometimes wonders - where they got all this from. Some kind of incomprehensible (more often invented)   barriers, conventions, fears and fears.

After all, what to hide, almost everyone wants to have a beautiful, toned body, relief muscles and a generally attractive appearance, but for some reason most of the people never get to the nearest sports facility or gym to finally take care of themselves. And no, this is not because they do not care for their health and their body in particular, just (as they think) there is a whole bunch of objective reasons that do not allow / allow them to do so, in principle.

So, in general, we will deal with the causes (objective, subjective, made-up)which restrain a person from all kinds of inclinations towards physical exercises in general, and from going to the gym - in particular.

The key to start, let's go ...

Myths about the gym. What are they?

Every day several thousand ideas are generated in the human brain, more thoughts are carried through, and this is good news. However, there is a place in “thought” that is responsible for the feedback and the body's response to new events that may happen to a person. And often this space is so littered with and subtitled with rubbish and “cockroaches” that there is simply no room for new activities / hobbies, and everything is perceived by the brain “in hostility”.

So, if we consider the shelf of this attic called the gym, then we will see such common reasons that prevent a person from taking and starting to engage in physical activity, fitness, bodybuilding, etc.

So, here is a list of myths that we will debunk. (underline familiar to you):

1. Trenezharka - hard, constant, many hours of work - this is the real “hard labor”;
2. What a hall there is - I don’t have time anyway, besides, I get tired at work;
3. Well, I do not like fitness classes and gyms: it is sweat, dirt, gnash of iron;
4. It is an expensive pleasure;
5. No, well, where am I and where is sport? Never tried and start to make sense already?

Well, as a list, know something of their own?

Even if this is so, then there is nothing terrible about it, because as I said, this is the vision of the gym 95%   people through their lens of thinking stereotypes.

Our task is to understand what is true and what is fiction and to make our own decision. To do this, we will go through each item more thoroughly and find out what we should get rid of in order to start going to the gym and get pleasure from it.

Actually, moved the list.

№1. The exercise machine is a hard, permanent, many hours of work - this is the real “hard labor”

The most ridiculous and at the same time the most powerful reason that has lodged in the minds of most people. Ridiculous because everyone thinks that it is necessary not to get out of the gym, constantly (several hours a day)   hard to do, in general, ve .. vpahivat as "nigger in the galleys" and the white light is not seen. In addition, if you also have extra weight, then many hours of jogging are a set of strength exercises.

Where did it come from, comrades, dear ones? Bodybuilding is completely different. At the initial stage, the beginner should be engaged no more 45-50   minutes (maximum hour) 2   times a week, including warm-up, rest, etc.

Che, very much? In my opinion, generally miserable.

Of course, I did not say how to do it, and that’s the whole point. It is necessary to be engaged hard, intensively and mainly to work with the “base”, and not in the pace of the waltz to slip all the simulators and soap to the plate with the words “exit”. Well, in order to understand how to do during this hour, you need to understand a lot and understand, and so on. (in all this we will constantly understand the project).

So, in general, training should not turn into “penal servitude” - the constant dragging of burdens from place to place, hours-long, exhausting classes on block / isolating simulators. No need to try to go around all the simulators at once and stay as long as possible in the hall in order to recapture their money for a one-time visit. Optimal training is a small amount ( 2-3 a) multi-joint exercises, with the number of repetitions in the approach 6-8   on 2-3   approach, and of course, all this in combination with moderate rest.

Actually, I hope, the myth called: “the more and harder I will work in the gym - the faster my muscles will grow” - debunked. Think with your head, and not with your hands, bite the glands for several hours in a row, for strength and comrades are not stupid persistence.

№2. What is the hall there - I have no time

Greetings, the busiest person on the planet Earth :) nice to meet you.

I often hear from many people (not even, take already - my close friends)   phrases - I would like to go to the gym, go in for fitness, swim in the pool, but I have a catastrophic lack of time. Then I give a killer argument that makes them think about their own words and he is called numbers. So, take the calculator in hand and count.

We have already found out that for us (mostly newbies)   need to allocate only an hour (take to the maximum)   and 2 (even let us take 3) day a week. Total is obtained 3   hours from 168   hours for 7   days Well, what's your ratio? In my opinion, non-illusory, ridiculous. And what, it is impossible to distinguish what that mossy 180   minutes? I do not believe. No, not so - I believe that you can easily find them.

At first, a simple weekly schedule of your affairs recorded on a piece of paper can help you. I am sure you have already seen that there is a free window that can be occupied. Now a few words about the "hard workers". Of course, I am aware that after working right away I don’t want to drag my little body into the hall. Yes, what kind of room is there, in general, even to actively move the scrap, it is better to lie down, watch a TV set, relax. Let me disagree with this, for the best rest is a change in the type of activity, and not just a change in the scenery and the external setting, but the nature of the activity. Those. If your work is related to negotiations, telephone sales and other passive activities, then changing it to an active one - fitness, gym, you will feel more rested, exhilarated, than you would just sit at TV.

In general, you noticed that fatigue at the end of the working day is simply unreal, but it is a kind of fatigue. (not the kind that after vigorous activity - for example, skiing), it is rather some kind of (zae ... ing) heaviness in the head, stiffness all over the body. It has been scientifically proven that active physical exercise restores the body after mental labor and routine work. So the male part of the population, to the right - to the gym, the female - to the left, fitness or aerobics to choose from.

Number 3. Well, I do not like fitness classes, gyms

Another misconception that the gym - a place sweaty, brutal men (grind dirty iron)in which the constant throng reigns and an “indescribably odorous” atmosphere hangs in the air.

I hasten to disappoint you, because your information is outdated. I will not say for all of Odessa :), of course, but the fact that the refinedness of fitness institutions and gyms has increased significantly, it is a fact. So you can safely visit a nearby institution and see for yourself. I assure you at least want to return.

Now a few words about the constraint, redness, shyness and so on. Of course, one of the psychological obstacles that the person built for himself is the fear of being around his eyes, not in the best physical form. Like - eaten on buns and pies, and now, you see, the conscience is seized up and something must be done, but it is scary to appear in the light, but what if someone thinks something.

My dear, this is utter crap, which sits in the majority of heads. Everyone absolutely doesn’t care how thin or fat you are or if you have one arm shorter than the other. Do not think that in the halls of every second body is turned, and you against them will, to put it mildly, “lose”. Yes, even though you will be at first, what about it? The main thing to understand is that people come to the hall all different, but one thing unites them - they wanted to work on themselves and improve their proportions.

So nefig shy, blow into the hall!

Yes, in order to somehow get a general idea of ​​the gyms, fitness centers, please have a good article, learn.

№4. It is an expensive pleasure.

And here I will allow you to disagree, a huge budget is not needed. It is enough to acquire the necessary ammunition (read about it) or at least search and find more or less adequate clothing in the bins of the homeland (cabinets) - shorts, t-shirt. Yes, it would not hurt to buy a subscription to a gym, because with him you really save on classes. In addition, to be at the right time, in the right place powerfully disciplines. Moreover, it is unlikely that you will want to skip the workout, because you have already invested your hard-earned money in it, which means you want or not, but you need to work it out. So, of course, a new item of expenditure will appear in your budget, but are you sure that this is an extra item?

So hard to find the necessary minimum cash equivalent of the amount? Maybe start saving? On what? - you ask. Well, for example, it is possible to crack sausages less or not to buy pipes (if you still smoke),   and then the savings to invest in their own health.

There are lots of ways, and the amounts are ridiculous, so another myth has been debunked.

№5. No, well, where am I and where is sport? Never tried and start to make sense already?

A very common misconception, such as my whole conscious life, I led a wrong lifestyle, and now suddenly I will take it and all of a sudden I will go to the gym. And rightly so, I will tell you, for a healthy, muscular body will take your life to a new level. And do not think that you are too late or too early. Here, as in love, all ages are submissive. Of course, I will reveal to you the secret, the most effective period in the buildup of the body and the laying of the future muscle foundation is age from 16   before 19   years, but this does not mean that your age does not fit.So there are no restrictions, and all the doors are open, the main thing is to knock effectively.

Actually, it seems that all the myths have been debunked, it remains to take stock.

Afterword

In the end I will say the phrase that I stole from some of the great ones. So, he said: “If you regularly go in for sports, I cannot guarantee you one hundred percent that you will live longer, but I can guarantee that you will stand up for yourself with the last glass of water ...”. Capacious, is not it? So, get rid of all the stereotypes that we have taken apart today, they are not there. This is fiction, heresy and unwarranted whim; all conventions and “cockroaches” are in the furnace. Well, to make sure I'm telling the truth, start going to the gym. , and see for yourself how it is. In general, act, I believe in you!

On this all, let me leave, dear readers, before the new meetings and go to the light.

PS. If you have something to say in general or have your own assumptions, why people do not go to the gym in particular, then you are welcome in the comments.

Hypertension is a disease of the 21st century. Lifestyle, environment and heredity - all this provokes the emergence of the disease, even among young people. And wishing to engage in the gym halls - is no exception.

What is hypertension

This disease is manifested by an increase in blood pressure on the walls of blood vessels, due to their narrowing. When hypertension occurs in patients:

• frequent headaches;
• dizziness;
• nausea;
• noise in ears.

Hypertension causes frequent headaches.

The causes of hypertension are many, but the most frequent among them are:

• alcohol abuse;
• excess weight;
• high cholesterol;
• heredity;
• chronic diseases of the cardiovascular system;
• head injuries;
• advanced age.

The disease affects the patient's quality of life, introducing quite a lot of restrictions and contraindications. Hypertension sufferers should eat a certain set of foods.   You can not eat sweet and fatty, otherwise it can cause a strong jump in pressure. High physical exertion is also contraindicated, which greatly complicates the use of the gym.

Old age can cause hypertension

Increased pressure and exercise in the gym

With elevated blood pressure, patients often avoid training in gyms. In its own way, this is the right decision, since intense loads increase blood circulation and blood flow to the brain, too. It can cause a stroke. However, it is still possible to attend the gym in case of hypertension, the main thing is to strictly follow a certain set of rules. Professional coaches with medical education formed the routine of training with increased pressure.

The first thing a patient should remember: you can’t overdo it. All loads should be minimal and not cause discomfort in the head or congestion in the ears. At the first alarming symptoms, it is necessary to stop exercising and be a bit like a slow step in the fresh air, then lie down.

Before going to the gym should measure the pressure. If it is higher than usual, then it is better to cancel the workout. Do not create prerequisites for the deterioration of the condition. It is best to purchase a heart rate monitor to track a significant increase in heart rate. With this symptom, it is worth stopping and giving the heartbeat to return to normal.

Before going to the gym should measure the pressure

Use less water during exercise. It sounds contradictory. Since during classes a person first of all loses water due to excessive sweating. Therefore, it is customary to take with you at least a liter of water. However, in parallel with the medications that lower blood pressure, diuretics are prescribed. They are designed to remove excess water from the body, and relieve pressure on the brain. And using a large amount of water, you cause the opposite effect.

Given the fact that your workouts should not be intense, then water losses will be minimal. You will not be much thirsty.

Trainers are advised to start exercise with exercises for the legs. Loading muscles, you increase blood flow to them, thus preventing the appearance of discomfort in the head. The best option would be to take a coach who will make you a personalized training program. But if you decide to practice on your own, pay attention to such simulators:

• hack-simulator. The principle of action lies in the fact that you stand on the platform, resting your shoulders on special pillows, and start to squat under their weight. The convenience of this simulator is the minimum load on the back. If necessary, you can increase the load by adding "pancakes" of different weights. However, do not get involved. Remember that the more effort, the stronger the blood circulation;

Foot training simulator

• simulator for leg extension sitting. The principle of exercise is to raise the roller surface of the foot while sitting. The weight is attached using tension cables. On the same simulator the opposite action is performed. Having corrected the position of the roller, you need to put your feet on it and lower it to the maximum. Each of them trains different muscle groups;
• leg breeding on the simulator. It is necessary for you, having rested on special pillows with the outer side of the knee and lower leg, to move the legs apart. The load is adjusted by increasing or decreasing the weight. The same exercise can be performed by shifting the pillows with their legs from the inside. Each technique trains different muscle groups;
• squats. Squatting is one of the most effective exercises, swinging both legs and buttocks. However, do not take a lot of weight, it is better to start using only the neck. In principle, the hack simulator has the same effect as squats with a barbell, but at the same time due to the support, the load on the back is reduced. Therefore, its use will be quite enough;
• lunges. This exercise is reminiscent of trying to overstep something big, while bending the leg at the knee. Taking a step, you return to the opposite position. So alternately do each foot. Performing this exercise, you can pick up light dumbbells.

Strengthening muscles with lunges

Starting exercises for the back and arms, pick up simulators that do not require sudden movements, great effort and recumbency. Do not use shells of great weight, even if it seems to you that this is not heavy. In order to keep fit, do not immediately take huge dumbbells. It is better to achieve the effect for a longer period, but without risk to health. In addition, a significant increase in muscle mass is not recommended. With hypertension, the heart has to work much more intensively. And when building muscle, you will have much more vessels and capillaries. Accordingly, the heart has to work with a greater load. If you have hypertension, then the bodybuilder's career is better to give up.

Proper breathing is important in any workout, both for healthy people and for hypertensive patients. Start doing the exercises very slowly to work out the “in-breath” mode. When breathing becomes automatic, you can perform the exercises at a higher pace.

The standard number of approaches 3 times in 15 movements. However, patients should reduce these figures almost by half. Perform on 7 movements and, perhaps, on two approaches. Training is different:

• split;
• separate training;

Separate training for girls

• superset;
• circular and many others.

With increased pressure, the most comfortable will be the separate training. Its principle is to perform each exercise in turn. For example, you started practicing on the leg bending simulator, taking one approach, took some rest, then did the next one. After the end of the exercise, proceed to the next simulator. This technique will be optimal.

Do not forget that when you start to exercise, your pulse starts to increase immediately. So start your workout with a warm-up. This is not only useful for joints and ligaments, but also prepares the heart for a more intense load.

Always “listen” to your body. If you feel that you need to relax even after two or three repetitions, do so. Do not do beyond what you can, it is not Sparta.

Gym for hypertension. Contraindications

Since the causes of hypertension are quite a few, the contraindications are also different. For example, if the disease is caused by overweight, then going to the gym would be very appropriate. But under the condition - do not create a strong load on the body. However, in chronic heart diseases, strength training is contraindicated. The only thing you can do in this case is walking on the track. Exactly walking!

Running is able to provoke a sharp jump in pressure, which can lead to serious consequences. Not too active work on the exercise bike or orbitreke. All these devices are provided for cardio.   Accordingly, exercise should be performed on them with caution. Watch your pulse all the time, try not to exceed rates above 130 beats per minute. 60 strokes are considered normal.

Before going to the gym for hypertension, you should consult with your doctor and pass a special stress test on a treadmill or exercise bike. It will determine the maximum load that does not harm your health and does not worsen the condition.

In an amicable way, such a test must be passed to every person before starting training. As a rule, they are held in medical institutions, especially sports hospitals.

It is strictly forbidden to exercise with sharp movements and large weights. Avoid twisting on an inclined board. This is quite an effective exercise for the press, but you are in the upside down position, and you also have to perform sharp movements. This increases blood flow to the brain. For the same reason, do not bend the legs and leg press on the simulator. The latter is particularly hard for vessels. The exercise is done lying down, and with the legs it is necessary to push off the platform with the load. It looks like squatting the other way around.

Moderate exercise is quite helpful, it improves the elasticity of blood vessels and the passage of blood. There are several stages of hypertension, if the symptoms of the disease bother you all the time, and are pronounced, going to the gym is extremely undesirable. In this case, longer walks in the fresh air will be more appropriate.

If hypertension is caused by any chronic diseases, then in the period of exacerbation, you should refuse to visit the gym.