Fitness principles. Fitness for beginners - what you need to know and how to choose a training program? Time to reach your fitness goals

03.12.2021Heading: The buildings

At the beginning of the year of ambitious plans, we have a wagon and a small cart. But what if your approach doesn't work? Three successful athletes share their secrets!

We live in a world where there are more acronyms than smartphones, especially now that everyone is talking about their goals for the new year. There is no doubt that lately you have often come across this abbreviation:

S.M.A.R.T.: Specific, Measurable, Attainable, Realistic, and Timely.

It's simple on paper, right? If this were true, we would all be handsome and successful billionaire philanthropists. A seemingly perfect formula can break against harsh reality and become another path to disappointment.

Let three outstanding athletes guide you on invisible paths that will lead you to your goals this year. The right approach helped them rise to the top of the sports Olympus and find millions of followers on social networks. He will help you too!

Step 1: Take a Big Picture Before You Set Goals

In an ideal world, you would have plenty of time to exercise, healthy meals a personal chef would cook and you would get fantastic support from a team of experienced professionals. But reality is ruled by work, sick children, a broken car and a refrigerator full of convenience foods and sauces. Add to that unrealistic fitness goals, and it's time to start begging for mercy.

“Work, school, family - these factors play a significant role in setting goals and achieving them. It would be madness to deny it! - says professional fitness model Lais Deleon. - You can change your life, but you cannot turn it into someone else's life. That’s why it’s important to consider your schedule and the influences of others when setting a goal.”

How not to lose sight of something significant and important? Use old tricks. Take a paper calendar or a children's school board and mark all the days when you have a lot of things to do; enroll your family there as well. Then take a step back and look at the whole picture. A graphical representation of current tasks will help you look at them from a new angle and determine real terms to achieve your goals.

Step 2. Set specific goals based on your habits

Once you have the big picture in your head, it's time to formulate a goal. But do not chase everything at once, focus on one thing.

“Setting too much of a challenge that requires drastic change is the main reason for our failures,” says fitness model, IFBB pro Jesse Hilgenberg. - Let's say you want to lose 10 kg but haven't changed your eating habits yet, or you don't have a well-planned training program. In this case, there is a high probability of being disappointed and giving up on everything.

Once you have the big picture in your head, it's time to formulate a goal. But do not chase everything at once, focus on one thing

An example of a specific and reasonable goal? “Instead of aiming to build muscle, set the goal of exercising at least once a week and working out lagging body parts twice a week. Instead of 'eating right', make it a goal to cook at home every Sunday, Deleon advises. - Notice that a measurable goal is easy to track day by day, week by week. Not like an abstract desire without a clear plan.

Now it's time for brainstorming. Let your imagination run wild, write down all your ideas on paper, and then weigh them calmly and carefully. Which of them are specific enough to be a guide to action? And if you like the goal, but it does not lead to action, consider whether it can be reformulated and made to work?

Step 3: Be realistic

So, you have a goal. Now the tricky part is how to carve out a place for her in your schedule and in real life. Three simple questions will help you do this.

Can I follow this plan forever?"Most main point“Ask yourself how justified the goal is and how good the plan is to achieve it,” says Hilgenberg. - If you can't stick to a plan forever, or you can't teach it to your kids, it's not rational. You need a strategy that will take you to your goal in a natural way. Otherwise, there will be no sense from it. ”

“We are individuals, as are our goals, so don't look up to others. Focus on what you want to achieve and ignore others."

Does the goal match my capabilities?“The key to setting realistic goals is to be ambitious, but take into account your real capabilities,” Deleon says. “For example, if I planned to reduce my body fat percentage from 20% to 12%, and only reached 17% by the target date, my goal most likely was not realistic.” When this happens, memorize the lesson and set goals next time based on past experiences.

Is this my goal? The sad truth is that a girl who goes to the gym at the same time as you can make measurable progress in a matter of weeks, and it will take you several months to do so. Or vice versa. “We're individuals, and so are our goals, so don't look up to others,” says bikini winner Teresa Miller. “Focus on what you want to achieve and ignore others.”

Did your goals pass these tests? If not, adjust them until they pass.

Step 4. Set deadlines and mini-goals

For many people, simply adding a deadline makes the difference between action and stagnation. If there is no finish line, the start line is not visible either.

“If you don't have a deadline, you can drag on forever,” says Hilgenberg. - Mark the date of achieving the goal in the calendar, share plans with friends, publish them on the Facebook page. Publicity will make you responsible!”

Along with the finish line, define a chain of intermediate goals to get a quick result. For example, if you want to lose 8 kg in order to fit into tight jeans by the summer, set yourself:

goal for each month in the form of weight loss or percentage of body fat
goal for each week in the form of healthy eating and training
goal for each day in the form of diet, training and hydration

All three points are equally important. Each time you reach an intermediate goal, you will see progress, and this will give you strength and push you to the finish line!

Step 5. Share plans with the whole world

“Goal setting is just the beginning. The constant reminder of it often dramatically increases the chances of ultimate success,” says DeLeon.

Ask friends and family to remind you of your goal often. After all, these are the people who sincerely wish you success! If it helps, use social media groups to connect with other people who have set similar goals for themselves.

Perhaps the most successful idea would be to be constantly active on social networks!

Step 6: Formulate a Related Goal

Tangible goals like weight loss are most appealing to most of us, but everyone has something in life that they would like to improve. Millions of people will testify that taking exercise and nutrition seriously can lead to other positive life changes. So why not take the opportunity?

“I am a very dependable person and always put the needs of others first,” admits Hilgenberg. - With the advent of my daughter, I realized how important it is to say no to optional tasks, requests or activities, so that there is time to just sit on the floor in the living room and play with the child. I highly recommend everyone to do the same! This will open up a lot of other things for you: more time with children, more time for yourself and all kinds of joys of life.

Your sister goal can accompany everything that you have already decided for yourself. For example, find time for yourself every day, advance your career, build relationships, or meditate for 10 minutes a day. Make it an important part of your life!

Step 7: Reward yourself as often as possible.

There's a simple explanation for the fact that gyms don't look the same in March as they do in January. Adhering to this lifestyle is not an easy job! You definitely deserve a reward if you can hold out - even more so if all this is new to you. Don't be afraid to give yourself a pat on the back.

“It is important to reward yourself and take the time to recognize your accomplishments. This will give confidence and inspire further exploits, says Deleon. - When choosing a reward, ask yourself what motivates you. What do you want most and what will help you exceed your goals?

Measure the reward against the goal achieved. A great idea is to have a romantic dinner at your favorite restaurant when you lose 2 kg and indulge in a sweet dessert. Or buy new running shoes after 4 weeks of hard training. And when you achieve global goals, you can think about a photo shoot!

“I know it's scary, but then few people regret it,” Deleon says. “At first you will look forward to the photo shoot, and then it will become a pleasant memory and remind you of what you worked so hard for.”

Step 8. Plan for anti-crisis measures

Missed workouts, questionable food, crazy weeks - it happens! And there's nothing to be done. Incorporate the contingency into your plan and leave a little extra time - not to mention self-compassion - in case life gets in the way and tries to ruin your plans.

“It is easy to become discouraged when expectations are not met in as soon as possible, says Miller. - It is important not to doubt that you will be able to achieve your goals. As long as you manage to cope with difficulties, you are on the right track - no matter how long the journey takes! You started out looking at the big picture, so let's get back to that. A few days or weeks of delay is nothing compared to a life filled with health and happiness. It's just a little hiccup.

“We all make mistakes, we all do stupid things. Be tolerant and forgive yourself, advises Hilgenberg. “After the fall, get up, brush off the dust and continue to stride forward confidently!”

Today, fitness is a concept familiar to almost every person. This direction is very popular and most people attend fitness classes a lot of time every day. Many different specialized fitness centers have been created, where a person can go in for this sport, both individually and collectively. But, despite the prevalence of such a concept as fitness, few people really understand what it is and what this sports direction was created for.

The concept of fitness comes from the English verb to fit, which means to fit or be in good shape. In a broad sense, fitness is general physical fitness. human body. It is very important to focus on the general preparation of the body, since fitness classes should be aimed not only at losing excess weight and building up muscle mass but also on other types of body preparation. Proper practice of this sport is aimed at improving the following indicators:

work of the cardiovascular system;
speed;
flexibility;
reaction;
muscle endurance;
movement coordination;
sense of balance and so on.

That is, doing fitness, a person can improve the general condition of his body, respectively, and well-being. That is why this sports direction is very difficult to call ordinary physical education, since this concept is complex. As already mentioned, fitness classes can not only improve the appearance of a person, they can improve health and give a charge of vivacity.

It is also worth noting that there are several types of workouts and fitness programs, each of which is used for specific purposes.

Types of fitness training

Specialists are now developing many fitness programs in order to make it more effective and convenient. All physical activities that relate to this type of training can be divided into two subspecies, namely as anaerobic and aerobic activities. Aerobic activities are especially popular because they are considered less demanding, but still very effective. This type of exercise occurs while dancing, swimming, running or cycling, they are not only useful, but also enjoyable. Aerobic exercise is especially effective for improving the functioning of the cardiovascular system.

As for anaerobic loads, they are typical for strength exercises, which involve lifting weights. This type of exercise is optimal when a person wants to build muscle mass.

The main goals of fitness

Naturally, each person is driven by a specific goal before doing fitness, most often this is the desire to lose weight or build muscle. But besides this, quite often, training is necessary for a person to improve the general condition of the body. It is important to remember that for each specific goal, you need to select a special program. That is why, starting fitness classes, you need to understand exactly why a person needs it and what effect he wants to get as a result of such classes.

If the main goal of a person is to lose weight, then training should be based on fat burning exercises. The most effective exercise is three times a week for at least 60 minutes. For weight loss, you need to use long-term aerobic exercises, as they contribute to the breakdown of body fat with the help of oxygen. But we must not forget about strength exercises, as they allow you to speed up your metabolism. As a result, we can conclude that fitness for weight loss should consist in the complex implementation of aerobic and anaerobic physical exercises.

If fitness is necessary for a person in order to improve his health, then physical exercises should be aimed at improving blood circulation and strengthening the heart muscle. Naturally, aerobic exercises are considered health-improving, but when performing them, it is very important to monitor the correct breathing. Proper breathing allows you to provide the body with enough oxygen during exercise.

And, of course, to build muscle mass, it is necessary to give preference strength exercise. It is worth remembering that a specific set of exercises is aimed at strengthening a specific muscle group. That is why, in order to achieve a uniform result, you need to alternately use exercises to strengthen each muscle group.

Stretching is very important in the process of fitness, so do not forget to do it after each workout.

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Here are five fitness goals to try to achieve:

1. Reduce your body fat percentage

People often start or come to gym to "drop a couple of kilos." Sounds familiar? But surely you have also heard the expression: "Muscles weigh more than fats." And although from a technical point of view this is not entirely true (a kilogram is a kilogram, both muscle and fat), but muscles are much denser than fat and occupy, accordingly, less volume than the same amount of body fat. Therefore, if your goal is, then in fact you should strive to “change fat for muscle”, that is, reduce the percentage of body fat in the body and replace it with muscle. You can measure the percentage of fat mass in different ways - both in the laboratory and at home. The so-called instrumental methods include underwater weighing, the bioelectrical resistance method, and measuring the thickness of the skin fold using a caliper. If necessary, this service is provided in various sports and fitness clubs, as well as nutritionists. You can purchase special electronic scales that show the percentage of fat in the body. There are also special tables for calculating the percentage of fat, based on the volume of the waist and hips.

2. Get stronger

No, you absolutely do not need to strive to become like Arnold Schwarzenegger, but include power training in your fitness plan is not only not to be feared, but it is absolutely necessary to do so. And getting a little stronger and pumping up some muscle should be one of your fitness goals. In fact, no woman will be able to “pump up” hypertrophied muscles without taking special pills, no matter how titanic efforts she puts into it. You can only replace the fat mass with muscle, tighten the skin and add tone. And, of course, you will become stronger. What is it expressed in? In facilitating ordinary everyday activities - it will be easier for you to drag bags of groceries to the house, climb the stairs to the eleventh floor if the elevator breaks down, move the closet during cleaning, etc. But you are unlikely to notice an increase in muscle relief in the mirror.

3. Get healthier and smarter

Sport helps to lengthen life, reduce weight, cope with stress, improve sleep and mood and strengthen the heart and blood vessels, it serves as a prevention of diabetes and even some types of cancer. Also, keeping the body active keeps the brain active, both in the short term, increasing clarity of thought, and in the long term, slowing down the process of senile extinction. Physical activity stimulates the growth of new brain cells, especially in the area responsible for memory and learning, improves cerebral circulation and even increases brain volume and the number of convolutions! When starting a fitness program, it is best to determine exactly what goals you need to achieve. And so that it can be measured. Do not set yourself vague formulations such as “improve the heart and blood vessels”, and specifically - “reduce cholesterol and glucose levels”, which can be easily measured periodically.

4. Acquire a useful skill

It's helpful to make learning a new skill your goal, unless you're a big fan of running/lifting/sweating in general, just for the love of the process. Sometimes you need physical activity to have its own specificity, its own “zest”, which will allow you to love being physically active. You can always find a sport that you like and use in life, and convince yourself that you must definitely master it thoroughly. It can be: tie-boxing, any kind of dance, yoga, etc. If, in this case, a routine overtakes you, divide the goals into even smaller ones: master a new movement, a new style of swimming, a headstand in yoga.

5. Get involved in training

Usually, the craving for fitness appears on the eve of some significant event - a meeting of school friends, an upcoming vacation, a birthday. Of course, there's nothing wrong with wanting to look good for whatever reason, but it's best when fitness becomes a long-term habit. Naturally, when training for some event, motivation is much stronger, but, honestly, will you really spend all these efforts just to shine for a couple of days, and then return to your previous hated form? Try to set up in advance that your workouts will become stable: find a regular “window” in your schedule, choose a fitness club, or a park with bike paths closer to home. But it is especially important to choose physical activity to your liking in order to be able to love the load.

With the abundance of advice on a wide variety of areas of training and fitness, you can lose sight of the big picture. Everyone has their own goal - someone just tries to keep themselves in order, someone sees fitness as a life priority.

We spoke with three advanced fitness trainers about the most important goals that would suit most people. The list we have compiled will help you not get lost in the world of fitness and see the big picture in such a way that physical training will follow you all your life.

1. Set yourself up for a long-term relationship with sports.

Right now, you may be going to the gym or exercising outside hard enough to get your body into the shape you want. It is clear that this will not always be the case. Therefore, you should understand for yourself that fitness should become part of your life. Some athletes squeeze themselves to the last, not wanting to stop, and quickly leave the race.

But there is another type - people who have never put fitness in the first place.

“I’ve seen too many very successful people die in their 50s because they didn’t even try to take care of themselves,” says trainer Mike Duffy, owner of a fitness company in New Jersey. “They all died, leaving their beautiful wives and wonderful children, as well as their financial well-being, for one simple reason - fitness and healthy eating have never aroused much interest in them.

Just understand that fitness is a lifelong endeavor with ever-changing goals and expectations that fitness will help you lead a long healthy life.

2. Try to eat right.

“Proper nutrition is one of the most important components in achieving success,” says Steve Ettinger, fitness expert, lecturer and certified fitness specialist. When choosing a particular diet, you need to consider your goals for this stage of training.

But in general, the idea is simple - eat more fruits and vegetables, with the addition of foods with sufficient protein and carbohydrate content. The amount of food consumed depends on the individual characteristics of each athlete (weight, height, allergies, etc.) and the actual goal in fitness training. Reduce your consumption of fast food whenever possible and other sources of dead calories.

3. Track your health and keep statistics.

This primarily refers to the state of your blood pressure, cholesterol, blood sugar and pulse in a calm state. Most athletes do not bother with these figures, especially since it is problematic to follow them for quite a long time.

However, these statistics have become more and more important over the years, and it's in your best interest to make sure the numbers are right every time.

"Health and longevity are extremely important, and health checks should be a priority for all athletes," says Duffy.

4. Choose differentiated workout programs.

The training program should be in sync with your goals and is one of the most important ingredients for success. Once you have developed a program that is most effective for you, you will notice how it has become easier to achieve your goals at the same time without reducing the load.

If you don't know where to start, remember - going to the gym is half the battle. Over time, you yourself will notice the exercises that are most suitable for you.

"Whether you're a seasoned athlete or quit training a few years ago, a consistent training rhythm makes everything much easier than a jagged rhythm with endless starts and stops," says Ettinger.

5. Improve your flexibility.

“Most people lose flexibility over the years,” says Duffy. “When you lose flexibility, joint mobility goes with it, which ultimately leads to injuries, muscle tears, broken bones, etc.”

Flexibility is rarely given enough attention by guys who decide to go into fitness, but it is absolutely certain that this characteristic of your body begins to play an increasingly important role over time.

Robins notes that this task is quite difficult because it is difficult to measure, but, as often happens, the next step on the path to a healthy body will require you to be even more flexible. Make sure your body is prepared enough for the new stages of training.

6. Take care of the immune system.

For a variety of reasons, this goal is the foundation upon which the others stand. You exercise to feel better, so exercise can help your body deal with disease more effectively.

Various studies have shown that physical activity increases the resistance of your immune system which is reflected in the fact that you began to feel better now, and also, perhaps, in the future.

7. Get out of your comfort zone.

In any business, it's great to try something new from time to time. “Once a month I try to do something that will take me out of my comfort zone,” says Robins.

Run more if you like to tinker with weights, or vice versa - sip iron if you prefer running. " The best way challenge yourself - to do something that you have not yet succeeded in, says Ettinger.

8. Have patience and perseverance in achieving your goal.

We all have a friend who quickly got his body in shape - thanks to wild diets or daily visits to the gym. Only in order to eat fast food again in just a month and score on the hall.

Be smart when you set your goal. It's almost impossible to permanently change your lifestyle in a single moment, just like it's impossible to see noticeable changes in your strength and agility in a short period (so stop staring in the mirror every day!).

Remember, one day in the gym does not make the weather. The totality of days spent in the hall plays a role.

9. Make goals specific, measurable, achievable, and realistic in time.

When choosing fitness goals in the short term, make sure they are not too ambitious and that you have enough time to achieve them.

“Having a real plan in front of you makes it easier to calculate the future result, which means that moving towards the goal will not be as tedious,” says Ettinger.

Of course there must be overall plan activities and the main goal (for example, to lose weight and at the same time have beautiful body), but changes in your body cannot do without small, intermediate goals that are associated with individual areas of the body. With these goal selection criteria in mind, you can achieve long-term results.

10. Focus on lifestyle and habits, not results.

Everyone wanted to do the kind of exercise that guy does. Or a body like that beauty. It is very easy to overshadow your eyes with a concrete result, but the main thing is focus on the nature of achieving such a result.

"Don't look up to the guys whose body you want to have," says Robin. "Look at his lifestyle that helped him achieve such results. A well-chosen lifestyle leads to the achievement of related goals.”Including a healthy pumped up body.