Fitness and figure competition
When Exercising leisure sports activities are usually referred to, which serve to maintain the health and physical performance (fitness ) or better. This fitness training is different on one side of competitive sport and of ambitious leisure sport where to reach an athletic goal is in the foreground, and on the other side of physiotherapy and rehabilitation measures in which it comes to making perturbed motion functions again. As inexperienced you should train with the help of a fitness trainer in order to avoid wrong train or even injury. Fitness Trainer is a training or retraining, carried out by private educational institutions.
Origin
Starting point for a workout is usually the knowledge of medicine, that many so-called diseases of civilization are due to lack of exercise. Conversely, this means that many diseases prevented by sufficient exercise, may be at least delayed or mitigated. Examples include cardiovascular disease, called diabetes mellitus, joint disease, back problems, high blood pressure and obesity.
Untrained or elderly people should talk before starting any fitness training with their GP. In principle, fitness can be trained individually or in a group. Suggestions and offers to be found in any bookstore, at community colleges, health insurance companies, sports clubs and gyms. The trend is currently offerings such as Nordic Walking, aerobics, pilates, back exercises, yoga, Tai Chi Chuan, etc.
Decisive for the choice should be (eg, losing weight ) be the fun factor in addition to the initial situation (eg, obesity ) and the objective. In the assumed case, this may mean to meet regularly with friends in the pool for water aerobics. If you can not motivate yourself enough or in the planning of fitness training needs support, may assist with a fitness trainer. The following are given to some clues.
In order not to lose the basic concept of fitness training from the eyes, the risk of injury should not be forgotten during workouts. Warm-up exercises prepare the muscles and the cardiovascular system before the upcoming load. Not to be guided by exaggerated ambition and exercise regularly, this is the better strategy in the long term.
Types of training
Aerobic endurance training
Aerobic endurance training should be a key focus of fitness training. It has a positive effect on the cardiovascular system, prevents or has a favorable effect on diabetes and can reduce the weight along with proper nutrition. All endurance sports be considered for this, so for example cycling, running, swimming, walking, aerobics, etc. As a training method, offer, depending on the sport, the duration method, fartlek and the extensive interval method. Many studies estimate that about 2000 kcal per week should be used in addition. Untrained men burned when walking at a speed of 7 km / h 530 kcal / h In women, there are, according to study at the sports clinic Hellersen (NRW) 461 kcal / h This means that around 4 or 4.5 hours of training are required in the assumed speed per week to get to the 2000 calories per week. At slower walking lengthens the time during slow jogging at 8 km / h, comes with about half an hour less. The training times should be distributed over the week.
To stay with the training in the aerobic zone, the heart rate should be during exercise between 60 and 75 % of maximum heart rate. The often -mentioned rule of thumb for the maximum heart rate " 220 - age " is not scientifically proven. Who wants to know his maximum heart rate more accurately, it can be determined at the doctor for a stress ECG, or determined by a stress test itself.
Strength and flexibility training
Strength and flexibility training have a favorable effect on back pain and the like, and increase wellbeing. Strength can be improved by training devices or gymnastics. Mobility can be improved by stretching exercises.
The combination of power and flexibility training attempts to balance especially muscular imbalances that are caused by lack of exercise. By constantly sitting posture, among other things shorten hip flexors, chest, hamstrings muscles. By shoes with heels the calf muscles. These muscle groups are extended by stretching exercises and the opponent (antagonists ) are strengthened through weight training. This is an irregular load on the passive musculoskeletal system (bones, cartilage, ligaments ) are compensated.
Coordination training
Coordination training enhances the interaction between the nervous system and muscles. In addition to the dancing improve many sports games and martial arts coordination skills.
In addition, coordination training is essential to prevent injury. A balanced sense of balance and sense of direction must be restored.
EMS training with electrical stimulation
When EMS training using electrical stimulation ( originally from the Rehabilitation and Sports Medicine ) is without the fitness machines trained trainer with or without the aid of a staff. This gentle form of exercise is usually used as a supplement or with limited mobility or discomfort. However, the trend in recent years certainly shows a trend that EMS training the conventional strength training devices will increasingly displace. This is because effective strength training with equipment often a great strain on the joints means, while also can be trained very intensively with electricity to an additional burden without the joints. That's why more and more health clubs also offer EMS training Outsider. And no longer just in personal training, but certainly also on the training area. There are currently so-called whole-body EMS ( GK EMS) two different types of currents are the used. Is most widespread in the training with low-frequency stimulus Storm. This current form allows only the stimuli ( hence the name) lying superficial motor nerves. This is quite effective, but also limited in its possibilities. Especially as a training design compliant training theory is hardly possible. Therefore, comes in the last few years more and more on the so-called modulated medium frequency. Only put this intensified in the area of electric therapy (where it is known as MET), now there are also first exercise equipment for EMS Training EMS or GK work with this current form.
Virtual training
Virtual Fitness is a new movement of fitness training, which is mainly used in the field of video game consoles. Leading the way was this the Nintendo Wii, which brought 2008 Wii Fit with the Wii Balance Board to the market in April. Since 2010 there is also PlayStation Move and XBox Kinect.
Exercising and optimal fat burning
Unlike colloquially often expressed, burn muscle not fat. If you operate a fitness training for weight reduction applies: Crucial is a negative energy balance! This means you will only sustainably reduce " energy stores ", if more energy is "consumed" as supplied. The type of training is rather beside the point! There is neither a "fat burning heart rate " nor particular forms of training for this purpose. The energy expenditure of muscle and whole body are very complex processes that take place simultaneously.
Especially beginners should take advice from expert to avoid errors in the execution of fitness exercises. Important for a healthy and successful fitness training is also that as many muscle groups equally and no imbalance arise.
Personal Training
Personal Training means the personal supervision of a trainer. Often this intensive form of fitness training is used by professional strongly clamped persons who can afford little time for training and want to use the time available through tailored exercise programs optimally, or of celebrities who do not want to train in a gym. Often, the personal trainer also offer further advice, eg nutrition tips that support the training program in order to achieve the desired objective. In Germany there are now about 600 full-time personal trainer and several thousand trainers that offer personal training part time. The price for a training session with a professional personal trainer is between 80 and 150 €. Here, the concept of Personal Trainers is not protected by law. Even without any training can call themselves a personal trainer. Commercial banks offer so-called certificates and qualifications.
Fitness Trainer / Fitness Fachwirt
A personal fitness trainer passes the exercisers in fitness training to a professional. As inexperienced you should train with the help of a fitness trainer in order to avoid wrong train or even injury. Fitness Trainer is a training or retraining, carried out by private educational institutions. The training for fitness specialist IHK is recognized by the Chamber of Commerce business education that will inspire training methodology in Fitness / Aerobics and in the device handling.