As summer approaches, we all want to improve our body shape, but sometimes we get lost among the endless ways to do it. In order to have a healthy and beautiful body, you need optimal nutrition, healthy habits, and constant training. How to choose the right training program for you? The decision, of course, depends on the goals and hobbies set. This can be an individual sport in the gym or outdoors, as well as an active, group workout. So, what sport to choose to get a proportionate dose of pleasure and health? These questions will be answered by healthcare and fitness professional Dane Urcue

Individual sports

Suitable for: Individualists with clear goals and self-motivation Achieving personal goals often requires individual training. Individual training is not limited to the gym and weightlifting – there are endless ways to build strength and stay in shape.

When choosing the nature of your workouts, you first need to:

• 1. Set a goal that would lead to a real result;
• 2. To control the quantity and quality of food consumed;
• 3. Choose a workout program and exercise regularly.

Individual fitness training usually consists of: exercises with weights in the gym, cardio training, and exercises with your body weight.

Fitness gym

Suffering for beginners and an oasis of pleasure for those who have experienced it. The gym offers ample opportunities to improve body shape, but it takes time to understand. When you decide to go to the gym, you should know that all weight lifting programs consist of warm-up exercises with your body weight and lighter weights, basic exercises that work on more than one joint and muscle group, and support exercises designed to build a specific muscle group.

Each workout begins with a warm-up that prepares the muscles and joints for further work. There are many ways to warm up, but the most important thing is to stimulate blood circulation and prepare the muscles for movement: rotate the main joints (shoulders, wrists, elbows, hips, knees, ankles), visit the sides and warm the muscles with a slight stretch. The next step is basic exercises performed with your body weight: push-ups, pull-ups, squats, push-ups from parallel, leg lifts.

Be patient and consistent, build the basics of strength and achieve impressive body control, develop strength, beautify body lines, and prepare your body for weight lifting workouts. When moving to weight training, the technique of performing basic and auxiliary exercises and the correct load on the muscle groups are important.

What exercises to do and how to put them in order – the fruit of your goals, fitness knowledge, and imagination. It is important that the workout is effective and enjoyable. Breaks after training depending on the intensity, but at least one / two days must elapse for the muscles to recover and be able to train productively again. “If you’re new to the gym, it’s advisable to consult a specialist trainer,” says Dane Urcue.

Cardio workouts

Cardio workouts can be very diverse: cycling, running, team sports, all cardio trainers. These workouts are designed to build endurance and strengthen the cardiovascular system. During cardio training, metabolism improves and the body is cleansed of slag. This can be a constant intensity (constant heart rate) or intermittent (heart rate variable) workouts. When exercising regularly in the gym, it is recommended to set aside a separate day for cardio training when you are not doing a weight lifting workout. The optimal duration of cardio training is 45-60 minutes.

For beginners – 25-45 min. The most important principle of cardio training is a proper load on the heart, which would develop endurance, but not overwork them. You should feel tired but not suffocated after your workout. It is recommended for an average trained person to work at 70% of their maximum capacity. You can calculate your maximum heart rate using the Carvonen formula: 220 minus your age. Note that the readings are preliminary, so do not follow the numbers alone during training – listen to your body.

Group training

This is a much simpler but no less effective way to train. When participating in high-intensity group workouts, you need to take into account your level of preparation – for beginners, these workouts are quite dangerous because the exercises are done quickly, and you must have learned them correctly beforehand. On the other hand, each group training program is designed to achieve specific goals, so before you start exercising, you can already predict your results according to the set goals. It is important to choose a specialist-led workout according to your abilities, and then all you have to do is enjoy the sport. The Crossfit training program is very popular today to improve and maintain body shape.

About Crossfit, CrossFit is a strength and endurance training program consisting of a variety of functional exercises for different muscle groups in the body. This intense fitness training program consists of cardio exercises, weightlifting, gymnastics, strength exercises, as well as exercises that are performed using your body weight. During training, pushing, pulling, landing, lifting, running, and rowing movements are performed. The main goal of the program is to improve overall physical fitness. By exercising CrossFit several times a week, you will become more energetic and enduring, and you will apply the acquired skills in everyday life.