Find out what are the contraindications for training in the gym and whether such training can be replaced with exercises at home. In the developed countries of the planet today, great attention is paid to the physical activity of its citizens. This does not require the purchase of expensive equipment or clothing. If you do not want to have health problems and look good at the same time, you cannot do without fitness.
Unfortunately, scientists are forced to state the fact that at least 60 percent of the world's population leads a passive lifestyle. Moreover, to obtain positive results, the load must be gradually increased. It should be noted that low physical activity of the population of any state is not only a health problem, but contributes to the growth of deaths.
Scientists have found that not only the urban population, but also residents of rural areas, exhibit low physical activity. All this suggests that you simply cannot do without fitness. Today we will talk about the benefits, dangers and contraindications for fitness and sports.
What is called fitness?
Today, people often talk about fitness, but not everyone knows exactly what this concept means. Does this term come from the English expression "to be fit"? which translates as "to be in shape." However, it is not difficult to understand that household activity alone is not enough to maintain a truly good physical shape. To solve this problem, you need to eat right, give up bad habits and exercise regularly.
You must remember that it doesn't really matter what kind of clothes you wear or where the classes are held. True fitness is a way of life and a special philosophy that allows you to maintain health. Many people think that fitness is the new trend. However, this is not entirely true, because throughout the history of civilization, people were forced to use physical activity for training.
Otherwise, it would be impossible to survive. With the development of human society, knowledge about the environment and the body has changed and improved. As a result, it became clear that physical activity not only helps us to survive, but can have a positive effect on health. Moreover, in different cultures, the attitude towards physical activity was different. For example, in India, physical health is inextricably linked with spirituality. Today yoga has become popular all over the world, although in most cases it is from the point of view of physical activity.
A fair question arises - can yoga be considered fitness? Of course, it has long been known that a healthy mind can only be in a strong body. In all ages, a healthy nation could muster a large army and successfully resist the invaders. Note that in Ancient Greece, physical exercises were always performed with musical accompaniment, which made it possible to increase the effectiveness of training. On the path of development, fitness was waiting for a lot of ups and downs, until it was reborn again in the form that is known to us.
The very concept of "fitness" appeared in the United States at the end of the last century. However, the first training programs emerged a little earlier - during the Second World War in the United States Army in their free time, military personnel conducted strength training. The next stage in the development of modern fitness was the seventies. It was during this time that doctors determined that the nation had serious health problems. As a result, a special committee was created under the President, whose main task was to popularize sports among the masses. This played a decisive role in the development of fitness, whose date of birth can be considered the eighties.
In the Soviet Union, the situation was somewhat similar. In those days, sports were actively promoted to the people thanks to various mass physical culture events. In fact, in the Soviet period, ordinary physical education was an analogue of modern fitness. We all remember the free sections, which are now gradually disappearing. However, if you have no contraindications for fitness and sports, then if you wish, you can train even at home.
Contraindications for fitness and sports
Sometimes contraindications for fitness and sports are extremely serious and it is better for a person to avoid any physical activity. But more often than not, one or more sports are banned. We recommend that you determine your level of fitness before starting classes. This will allow you to correctly select the level of stress at the initial stage and thereby avoid serious health problems.
To do this, it is worth visiting a cardiologist or a specialist in functional diagnostics. Based on the tests carried out, it will be possible to say exactly what loads are allowed and determine the contraindications for fitness and sports. Also, during a consultation with a doctor, you can determine the indicator of the safe zone of the pulse. Note that it depends on the characteristics of the organism and determines the heart rate at which a deterioration in well-being is possible.
Immediately I would like to note that as soon as you feel unwell during the lesson, the training should be stopped. For people who have problems with the work of the cardiovascular system, the following contraindications for fitness and sports are relevant:
- Isometric (static) workouts.
- Strength training.
This is associated with a high risk of increased blood pressure in class. Cardio simulators were created especially for them. In the presence of certain ailments, as well as during the rehabilitation period, a complex of physiotherapy exercises is often prescribed. You should also say about some more common contraindications for fitness and sports:
- After diseases of a viral and colds nature, half strength training can be carried out for 14 days. Only then can you begin to gradually increase the loads to the previous level.
- With oncological ailments, caution should be exercised in fitness classes. In such a situation, you should not use loads that accelerate metabolic processes.
- You can not play sports after any surgery. It is not possible to start training after surgery earlier. Than six months later.
- If you have problems with blood pressure, consider your choice of sport carefully. You can definitely do callanetics, yoga and Pilates.
- During pregnancy, exercise can only be done after consulting a doctor.
- The situation is similar with those who have suffered a fracture of the extremities - classes can be resumed only after agreeing on this issue with the doctor.
- If there is at least one artificial joint in the body, consultation with a specialist is necessary.
- Among the contraindications for fitness and sports should be noted a fracture of the spinal column, in which a spinal cord injury was detected.
- Most mental illnesses also include a ban on fitness.
- Most doctors advise to beware of strenuous physical exertion with frequent dizziness.
Now we have considered only the most common contraindications for fitness and sports, although their list is much wider. Once again, we note that it is worth going in for sports only after coordinating the issue with a doctor.
Is it possible to do fitness effectively at home?
Many people convince themselves that classes should be held in a fitness center, and since there is no free time for this, they decide to give up physical activity. This is a completely wrong approach to business, because a large number of exercises can be performed at home. Moreover, this does not require expensive sports equipment.
Of course, by training in the gym, you can achieve great results. However, today we are not talking about professional sports, and to maintain health and improve physical fitness, exercise at home is quite suitable. One of the main benefits of home workouts is the lack of financial costs for a fitness center.
You also save time, because you also need to get to the hall. In addition, homework gives you a certain freedom of action - the choice of exercises, the pace of their implementation, the duration of the training, etc. I would like to believe that we managed to convince you of the advisability of home training.
However, this conversation will not be complete if we do not point out the main disadvantages of studying at home. To begin with, being in a company is much more fun. However, for some people, crowding is a negative factor, and they prefer to study alone.
In addition, in the fitness center you can use the services of a competent instructor. Perhaps this is precisely the main advantage of the training in the hall. The instructor will help you create a training program, teach you the technique of all exercises, and also select the optimal load. If possible, we recommend training under the guidance of an experienced mentor for at least a couple of months.
When we talked about the benefits of home training, we noted that there was no need to spend money on the purchase of subscriptions. However, for some people, this can be a kind of stimulus for action. Agree, having paid for the subscription, you will not want to miss classes. Here are the basic rules to help you get the most out of your workouts:
- Try to practice at the same time. The body responds better to physical activity if you stick to a consistent schedule.
- Do not exercise on an empty stomach or with a full stomach. For an hour and a half before the start of the lesson, be sure to eat light food.
- Before starting the lesson, the room should be ventilated.
- To increase efficiency, it is better to train with musical accompaniment. If you work from home, then create yourself a special playlist.
- To stay hydrated, take a couple of sips of water every quarter of an hour.
- Warming up is essential, and give it 10 to 15 minutes before each session. Otherwise, the risk of injury increases dramatically.
- Watch your breathing during training. At first it can be quite difficult, but gradually you will succeed.
Today we talked about contraindications for fitness and sports, as well as the rules for conducting classes. If you have a question of what to prefer - fitness or physical education, then these are two names for the same phenomenon. Choose the sport that you like best and start practicing. If there is no time or desire to visit a fitness center, home workouts will also be effective, because it is important not to set records, but to improve health.
For more on how adequate contraindications are for sports, see the plot below: