After Christmas, it's time for many people to lose weight. However, a slimming diet after Christmas is not enough, you also have to think about sports. How to get back in shape after Christmas and start training in a fitness club? What exercises will help us get back in shape after Christmas?

Howafter Christmasto motivate yourself to exercise? How to overcome your own laziness, overcome the fear of the gym,fitness , injuries and safely take the first steps on the path to physical fitness and a shapely figure? It is said that "sport is he alth", but for many people the first thoughts are quite different. For those less physically active, the very thought of moving causes the most common side effects, such as fatigue, soreness, injuries and pain.

Meanwhile, injuries are extremely rare and are most often the cause of inexperience. - The main causes of injuries during fitness training are omitting the appropriate warm-up, inappropriate load or incorrect exercise - explains Maciej Dufrat, personal trainer from Star Fitness. - Troubles can be avoided very easily, it is enough to properly prepare for training. How to do it?

Fitness after Christmas: what kind of exercises to start with?

You should be calm and sensible when it comes to starting or resuming training after a long break. It is not worth starting heavy loads and strenuous plans right away. The first thing we should do is adapt the body to a new, active lifestyle and regular exercise.

In the beginning, it is very important to exercise that engages all muscle groups. Light aerobics will be perfect for this role - walking, free running or cycling with a heart rate of 110-140 beats per minute. Most fitness clubs are equipped with devices that will allow not only to perform the movements corresponding to these activities without straining the joints, but also monitor the reactions of our body on an ongoing basis.

  • What is better for weight loss - intervals or cardio?
  • Fitness: Exercise suitable for everyone

- Treadmills, elliptical bikes and classic stationary bikes work very well in adaptive training - says Maciej Dufrat, an expert from Star Fitness. - Exercise on themthey build the so-called oxygen base and help the body get used to exercise. After two or three weeks of such an introduction, we can consider including strength exercises in the plan to develop specific muscle groups. And ladies will be able to join their favorite activities without any risk, even when the group has already completed a dozen or so training units.

  • Which fitness classes should I choose?
  • Sport is the basis of he althy eating
Give it a try

Author: Time S.A.

An individually selected diet will allow you to practice your favorite sport, and at the same time provide the energy necessary for training. Use JeszCoLisz, the innovative online dietary system of the He alth Guide and take care of your he alth and well-being, avoiding both excessive development of muscle mass and fat accumulation. Enjoy the perfectly selected menu and the constant support of a dietitian today!

This will be useful to you

When choosing the first resistance exercises, it is not worth experimenting on your own. They are too often injuries. In order not to put our he alth at stake, it is worth asking for help from professionals. A modern fitness club employs specialist trainers who will help adjust the load to the client's goals and capabilities and explain how to safely use the devices without the risk of overloading the body. The instruments themselves will also help.

Fitness after Christmas: training with instructions in 3D

Of course, we should not immediately grab the heaviest dumbbells that we will be able to bear. Also, do not abandon endurance-building cardio exercises. - In the weekly cycle, let's alternate rest with both types of activity - suggests the expert. For example, on Monday, Wednesday and Friday we can work with weights, on Tuesdays and Thursdays aerobically, and rest on Saturday and Sunday.

- Equipment with a 3D user manual has already appeared on the market - explains Maciej Dufrat. - They show the user a map of the working muscles, the start and end positions of the exercise, and how to properly perform it. Thanks to the intuitive operation, even beginners can safely train on them.

Thanks to this type of solutions, you can also exercise without fear at home, especially when you complain about the lack of time or too much distance to the fitness club. Due to the growing popularity, many devices (e.g. treadmills or Spinning bikes) have been adapted for home use. So nothing stands in the way of arranging a mini-fitness club within your own four walls.

Regardless of where we will practice, let's rememberabout preparing the body for training after each long break. If we do not forget about the general development practice and a reasonable selection of loads. If we combine exercise with a balanced diet, we will be able to enjoy a slimmer figure in a short time.

Category:

ABC of exercises