In the long January holidays, in addition to rest and the opportunity to relax, there is a downside. The vast majority of us love to be "well noted", and on any holiday table there is a festive salad "Olivier". About how to get in shape after the New Year holidays at home, said fitness instructor, expert PRO Sportmaster GIPER Anatoly Olshansky.
Part 1. General principles. Cardiovascular equipment and aerobic exercise
If we consider classes at home and without the use of large multi-stations, but only with the use of household mini-simulators, we can divide the training into two categories.
The first is strength training , when there is a task to tighten the body, maybe even “paint” the muscle mass somewhere. And the second direction is to adjust your figure, in other words, to get rid of excess fat . That is, these classes are aimed only at the fat burning process.
Let's start with the last one. Since it is precisely the excess amount of fat that we accumulate as a result of prolonged New Year holidays. Anyway, following the results of any holidays or just a stormy weekend. Immediately, we note that all exercises must be done, observing a normal diet. And then, if there are more “approaches” to the refrigerator than to the simulator, then the effect of training will be practically zero.
Let's start with the general rules, since the process of fat burning is the same for everyone. It is necessary to give an aerobic load, that is, a load of a constant, cyclical nature, not less than half an hour. A better half an hour or more, three to four times a week. Then the body starts the process of fat burning and you can move towards our goal - getting rid of excess weight.
You don’t have to go far for an example. The most popular exercise machine that can be placed at home is an exercise bike . Engaged in it for 15-20 minutes we bring the muscles “in tone”, in addition, we strengthen the cardiovascular and respiratory systems. It is important to understand that the first 30 minutes our body works on the energy of carbohydrates. Simply put, on what we ate. Then this process ends, and the body moves to the next "level", which just contributes to the breakdown of body fat.
In this situation, a very important moment is not only the time that we work out on a particular simulator, but also the pulse parameters, that is, the heart rate . This process must be clearly controlled. There is a formula by which you can calculate and, subsequently, control your heart rate. The formula is simple: 220 minus your age. Thus, you get the maximum heart rate (heart rate). Further, this figure must first be multiplied by 0.6 to get the lower limit of the pulse value. Then we multiply by 0.9 - this will be the upper bound. As a result, we get the working range for fitness training .
Another point is the so-called “power zones” . There are five of them. The first is the cardio zone. Here, the pulse should be 50-60% of the maximum. This is a zone for starting a workout, for warming up. Next is the fitness area. This is where the fat burning process takes place. Here we have a maximum heart rate of 60-70%. It is the calculation for each individual person that ensures the achievement of results. In our case: the maximum burning of fats and all the excess in the body. The third zone is aerobic. This is approximately 70-80% of the maximum heart rate. Next is anaerobic. This is a more powerful, that is, "short-term" load. Here the work is carried out no more than 20 minutes. And the last: maximum load zone, 80-90% of maximum heart rate. This zone in "household" use is practically not involved. It is dangerous to use it alone, but can be controlled by a personal trainer. In a word, it is used mainly by professionals in the sport of the highest achievements. Maximum stay in this heart rate zone: 1-2 minutes. To summarize: the second zone is suitable for fitness training at home . That is 60-70% of the maximum heart rate calculated by the formula 220 minus age.
Now let's move on to specific simulators and exercises that can be done directly at home. Let's start again with the exercise bike. Here, up to half an hour, we get a workout with a health-improving focus, then - if we adhere to the necessary pulse values, the fat burning process starts.
The same goes for treadmills . The peculiarity is that you need to start with walking, and then move on to running . The main thing: you need to monitor the pulse values (which, incidentally, on most treadmills are displayed directly on the central screen), and also do not forget about the duration of the training. In order to burn excess calories, you need to do more than 30 minutes.
If you do not have any monitors on the simulator, then you can purchase a chest pacemaker. Usually it consists of a “ribbon” that is worn on the chest, and a “watch” on the wrist. That is, everything happens without any wires and the readings are more accurate.
Another way to get aerobic exercise, which will help us throw off excess, is a jump rope . The only negative of this type of training is complexity. Not everyone can ride continuously for more than 30 minutes. Therefore, this view is more suitable for fans or professionals.
But for those who want to throw off the excess without problems and special loads, mini-steppers can be recommended. This is a simulator, which, in its essence, is an imitation of climbing stairs. In this case, I would recommend the simulators from the Torneo Ritmo series. The simplest, but at the same time effective model S-112 . When working on this simulator, the ankle muscles, calf, quadriceps, gluteus maximus and the posterior thigh are involved. A more sophisticated simulator from this series is Tempo S-221 .
This model has a built-in rotary mechanism, which allows, in addition to the above muscles, to work out the inner surface of the thigh, leading muscles and muscles that take the thigh to the side. Thus, this simulator is most suitable for women who want to adjust their figure. By the way, this simulator is also equipped with expanders, thanks to which you can also work with the upper body. The load is maximum and distributed over the whole body. At home, this is the best option. There is also a Torneo mini stepper model with a handle. It is optimal for already elderly people who find it difficult to keep their balance without support.
Another area in cardio training is elliptical trainers . They very interestingly combine both cardio and power loads. On these simulators, you can easily spend from half an hour or more, while both the leg muscles and the muscles of the shoulder girdle will be involved . Thus, it is possible at home not only to lose extra pounds, but also to “pump up”.
Part 2. Strength training
Expander and push-up stops
As for strength training at home, which, by the way, also includes push-ups, there are different types of expanders out of competition. For example, expander kits are offered by Kettler. These are simple, but very effective simulators that allow you to tone yourself. The set includes both simple and ring expanders. (A Pilates hoop also has a similar effect. The only difference is that the load here is mainly on strengthening the muscles of the hips. Women mainly use this hoop).
But the special emphasis for push-ups is a purely male "simulator". It allows you to do classic push-ups, but with a larger amplitude, deeply bending forward. Thus, the pectoral muscles can be worked out over the entire width. In addition, you can change the grip and “turn on” different parts of the pectoral muscles.
By the way, Torneo has an even more modified modification of the push-up stops, which simultaneously serve as a “health disc”. They also increase the amplitude of ordinary push-ups, but at the same time, thanks to the rotary platform, they allow to redistribute the level of load on various parts of the pectoral muscles during the exercise. At the same time, a removable handle allows you to use this simulator as a "health disk."
The classic version of the expander is the Torneo A-918 . Many are mistaken that expanders are designed solely to strengthen the muscles of the chest. This is not true. The amount of exercise is limited only by your imagination, but most of them are indicated on the package. This work on the biceps, and on the back, that is, in general, expanders - this is a very functional thing. Moreover, the model A-918 allows you to change the load. Of the five cables, you can leave, for example, one, and thus minimize the load to avoid injuries and increase the duration of the workout.
Especially for men
The next simulator is more aimed at men. This is a forearm simulator. He has options to reduce or increase the load. The minimum is 7 kilograms, the maximum is 15. Typically, the forearm injection exercises are performed in the gym using a bar, but not everyone can use a bar at home, so this simulator is very useful.
Also for the forearm there is a simulator "Iron Grip" . It consists of two rings with internal handles and springs.
In addition, gyroscopic simulators have recently gained popularity for the muscles of the forearms.
Another multifunctional home fitness machine is the Torneo A-912 . It allows you to work out the muscles of the inner thigh, the latissimus dorsi and chest muscles.
By the way, in order to get in shape after stormy holidays and just go in for sports at home, you can use both traditional dumbbells and a more sophisticated version with a barbell and a step bench.
Download the press
Let's move on to the press. Kettler recommends the AB-Roller Abdominal Mini Trainer. It is a curved arc in which a monitor is mounted that displays the number of repetitions. In fact, this is an imitation of "twisting", but the simulator helps to set the correct motion vector. In this case, the upper abdominal muscles are involved, as well as the oblique muscles of the abdomen.
Especially for women
Especially for women there is a simulator for improving the shape of the breast. It is called Torneo Easy Shape . All exercise options are indicated on the packaging. The simulator has a telescopic design, it can be compressed in different planes and, accordingly, receive a load on different groups of pectoral muscles.
Another multi-purpose home exercise machine for women is the Torneo Perfect Body A-906. It allows you to work out the muscles of the back, abdominals, oblique muscles of the abdomen. The load does not change, but it is enough to load the muscle groups that should be involved.
Also a very simple, but very effective apparatus is a press roller. There are various options for its use, but they all go exactly to the study of the abdominal press. The option is very effective, compact, and, importantly, inexpensive.
For fans of yoga, you can recommend the Torneo A-931 kit. It includes a support block and a strap that allows you to do stretching exercises.