Many people are motivated for active sports in spring. However, before you buy a membership, you should check which exercises are useful to you and which ones should not be done in any way. Unfortunately, nowadays there are practically no people with an absolutely healthy musculoskeletal system – neither in 20 nor in 40 years. And only a specialist can determine the condition of your body and assess the risks.
For example, it is worth being careful if you have such defects as:
scoliosis, hyperkyphosis (excessive bending of the spine in the thoracic region);
X-shaped or O-shaped curvature of the legs;
scars after operations.
All this may complicate your sporting life, and not only not improve your health, but also add problems. Surely people are aware of their serious diagnoses. But sometimes the disease or deformity is still outlined, or you did not attach any importance to it.
The first stepto take is to pass a functional test – it will let you know the strengths and weaknesses of your body. Functional testing is done in a sports clinic, it is carried out by a rehabilitation doctor. Now there are many clinics that specialize in working with the musculoskeletal system, and it is best to get tested there. But recently, some fitness clubs offer such a service. You just need to know that testing should be carried out by a professional rehabilitologist.
And the second stepthat needs to be done is to go to rehab fitness to correct the condition.
Rehab fitness is basically a physical rehabilitation to improve and restore the lost functions of the musculoskeletal system using exercise therapy techniques, elements of strength and functional training, as well as manual techniques, Pilates, IFR, kinesiosis (application of special patches to potentially vulnerable parts of the body), etc.
This can be done by the same rehabilitation specialist, or by coaches with qualifications in the field of rehabilitation.
Anyone who ever tried to lose weight knows pretty well that it is impossible to lose fat only in one specific area. But there are certain methods that can help you to focus on a certain part of your body, belly fat in this case. Here are the six ways to lose belly fat proved by scientific studies:
Move as much as you can: run, bike, or swim.
Integrate more protein into your diet.
Eat more healthy fats such as olive oil.
Pay close attention to the quality of your sleep.
Increase the fiber intake.
6. Don’t forget about the balance of dieting and fitness.
New research from Florida State University suggests that eating cottage cheese before going to bed may boost metabolism and strengthen the muscle and immune system due to the high content of protein.
For the study, a team of researchers checked the effect of eating cottage cheese before bed on 10 women aged between 20 and 30. Each woman ate 30g (1oz) of cottage cheese 30–60min before sleep.
Having analyzed the results of tests, the scientists concluded that women’s bodies were just as efficient after cottage cheese as when they were given a casein shake before bed.
The study author Professor Michael Ormsbee says: “Until now, we presumed whole foods would act similarly to the data on supplemental protein, but we had no real evidence. This is important because it adds to the body of literature that indicates whole foods work just as well as protein supplementation. And it gives people options for pre-sleep nutrition that go beyond powders and shaker bottles.”
In the course of research, the scientists found that many supplements not only contain higenamine but also that companies producing these supplements don’t indicate the dosage of this compound properly.
John Travis, a senior research scientist at NSF International in Ann Arbor, says: “We’re urging competitive and amateur athletes, as well as general consumers, to think twice before consuming a product that contains higenamine. Beyond the doping risk for athletes, some of these products contain extremely high doses of a stimulant with unknown safety and potential cardiovascular risks when consumed.”
High-intensity interval training, or HIIT, is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods until one is too exhausted to continue.
This technique doesn’t require any special fitness skills. At the same time, it may help you to spend less time in a gym but faster achieve your fitness goals. And here are other 10 reasons to try HIIT workout:
It burns more calories in general.
It burns more fat in less time.
It continues to burn calories even after the activity itself.
It strengthens your heart.
It helps to maintain your normal blood sugar level.