What is a group fitness class?
Group workouts involve classes of a certain format, where all athletes are engaged in the same technology. For example, these are special programs for weight loss Zumba, step aerobics, BodyFit, Body Pump strength classes, or stretching classes – stretching, gymnastics or yoga. All classes are held in small groups of 5 to 12 people so that clients feel comfortable and do not disturb each other while exercising.

The main advantage of attending a group workout is first and foremost the cost of the class, it is much lower than doing it with a trainer one-on-one. There are also other advantages, why many athletes prefer to attend group classes:

Its own atmosphere, where people with similar interests, goals and desires study;
It’s always more fun to train in a group, because there are so many people in the gym;
Increased motivation, which allows you to give 100%;
a lot of different directions.

What is personal fitness training?
Personal training is individual coaching sessions with a coach who will not only monitor your every move during the exercises, but also monitor your nutrition. Working with a personal trainer will allow you to achieve results in a shorter time, because you will discuss all your desires in advance and make a program of activities aimed at eliminating weaknesses and working on weak muscle groups. Of course, for those who have never been to the gym in their life, an experienced coach will be necessary because he will not only set the correct technique, but also help to avoid possible injuries.

The benefits of going to the gym with a personal trainer include:

-Development of an individual training and nutrition plan, taking into account all the wishes of the client;
-high efficiency, because the trainer will monitor your every move
constant motivation;
-Personal schedule, which is easy to adjust to your schedule.

Many clients of sports clubs refuse personal training because of the inflated cost of classes and lack of like-minded people. The price of training is formed on the basis of the experience and skills of the instructor, he surprises you with his time, so it can not cost cheap. Most athletes prefer to purchase personal training online with a trainer, when a specialist writes out a workout program and makes a nutrition plan. This makes sense if you already have the right technique.

What are the main differences between personal training and group training?
The main difference between group and personal training is the number of people who will be involved during the class. With a personal trainer you will be one-on-one, while in the case of the group training in addition to you and the instructor in the room will be up to 15 people, depending on the type of directions. The more people there are, the less attention each of the group members gets. The choice of the type of training will depend on many factors: your desire, financial capabilities and the goals you want to achieve. In individual classes with a trainer there is more sport, while in group classes you work out not only your muscles, but also work under your breathing and endurance.

Any sport will have a positive effect on your body, so do not neglect working out and give your body at least a small amount of free time. It is especially important for people with a sedentary lifestyle to exercise. Keeping fit with such reduced activity will be a challenge.

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Physical Relaxation

With the completion of a hard workout, it is good for your health to take care of the complete relaxation of muscle groups. This is done by using stretches and additional exercises that are beneficial to the following:

-Recovery. With the performance of proper stretching techniques, the elasticity of muscle groups improves, so injury is eliminated and recovery is faster.

-Circulation. Allows you to avoid soreness after working on your muscles.

-Heart rate. With the performance of stretching, the heart rate decreases, as does blood pressure.

Physical relaxation involves static controls. It is recommended to work on one group of muscles: slowly, without sudden movements.

General recommendations

Muscle relaxation after a workout is faster, if distracted – to relieve emotional tension. Also an obligatory condition is to maintain water balance. It is enough to consume the necessary amount of drinking water without gas.

Experienced athletes recommend relaxing with entertainment. For example, a short game session at a console or computer will allow you to distract and relax your body. Some categories of athletes prefer to play online casinos https://onlinecasinozonder.com/ with minimum bets. This allows you to eliminate emotional distress; this rule applies to both classic entertainment and video slots.

After an hour’s workout it is necessary not only to relieve emotional stress, but also to restore energy. It is best to eat foods high in proteins, carbohydrates. A healthy half-hour nap will also help relieve symptoms.

Relaxing breathing

Various breathing techniques are used to exercise without harming your health. Experts recommend breathing intensely to the rhythm of the control. This rule also applies to the process of winding down – the end of the workout. Gradually reducing the intensity of breathing will allow the body to relax.

It is necessary to consider the consequences of improper rhythm of breathing during and after training:

-Efficiency. The effectiveness of the work done decreases, which is due to the lack of oxygen in the blood.

-Symptoms. After heavy exercise, symptoms of dizziness, headache may appear. Often, blood pressure rises, which leads to general discomfort.

-Recovery. Muscle groups will take longer to recover, which will not allow you to start exercising on schedule.

The warm-up is performed with measured breathing. It is necessary to inhale air slowly through the nose.

Yoga and meditation

The effectiveness of oriental meditation techniques is rated as high. Regular performance of such complexes of exercises will allow the body to recover faster. Popularity retains the breathing technique pranayama. Many experienced athletes use the practice of anuloma-viloma. To do this, at the end of the workout you need to consistently inhale and exhale through the right and left nostril. In the process, it is important to hold your breath for 2 seconds, repeating the entire complex about 10-20 times.

Often the technique of intensive breathing is used. Allows you to speed up the metabolism. With such a process of metabolism will be able to lose weight faster. Exercise is performed as follows: exhale, pressing the abdomen to a vertical surface; relax the abdomen and inhale. The process should be repeated at least 10 times in a row.

Meditative practices include the use of an ordinary tennis ball. To do this, the object is placed under the foot, and then the weight of the body is shifted onto the ball. The movement is repeated several times in a row with obligatory changing of the foot. In some cases, the ball is placed behind the back, pressing the body against the partner’s back. Provides an effective massage of the back, arms, shoulder joints.

To understand whether you need to rest after a workout, it is necessary to take into account the preparedness of the body, the individual sensations. However, experts agree that compliance with breathing and practical techniques will allow you to gain muscle mass faster, reduce the risk of cardiovascular disease.

Conclusion

With the popularity and effective promotion of healthy lifestyles come new approaches to work. The materials describe methods of warming up, warming up, and warming up. Experienced bodybuilders and fitness trainers pay attention to the effectiveness of Eastern practices: yoga, meditation.

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Competitive sports activities such as football, running, boxing, cycling, and rowing require some essential skills in contrast to playing entertaining games at no-wagering casinos, including the ones from this top list https://play-fortune.pl/kasyno/bez-obrotu/. As such, these activities help kids not only to master some logical and physical skills but also to grasp valuable lessons about fellowship, impartiality, and cooperation.

So, let’s take a quick look at the key benefits and advantages anyone engaged in competitive games and events can get.

#1 Building Discipline

Ask any successful person about the key to their big success, and they’re likely to mention hard work and discipline. Indeed, discipline is a vital foundation for any competitive sport, and it is also an essential factor to succeed in other areas of life.

In general, almost all types of competitive games demand dedicated training and regular practice, laying the base for discipline. Taking part in such training and witnessing improvement helps kids to understand that with devoted work often comes great results. When they experience good results, their self-assurance grows, making them broaden their expectations of what they can achieve.

Moreover, apart from building discipline, kids learn to define goals and set objectives through competitions. This is another vital skill that can be applied across all areas of life and schooling.

#2 Improving Self-Esteem

The next huge advantage that competitive sporting events can bring to children is better self-respect and self-recognition. Every time a kid wins a competition, he gets a sense of achievement and feels recognized. And whenever he loses the game, he learns an important lesson: winning every single time is impossible.

Losing the game with the team can also boost confidence as children learn to stay positive and be proud of trying their best.

#3 Understanding the Value and Gains of Sports

Nothing comes without value. Any pastime activity, be it simple exercising, playing, singing, or drawing, brings some valuable rewards and gains. For example, when playing casino games, one can easily get some juicy bonuses and a casino cashback promotion. Sporting competitions, on the other hand, help thousands of children and teenagers fight and deal with such crucial issues as overweighting. More precisely, taking part in such sports and activities leads to calorie burning and prevents obesity as well as other serious health problems like diabetes.

In addition, most kids who are relatively active in sports are keener to lead a healthy lifestyle.

#4 Developing Social Skills

Engaging in competitive sports events gives a person a sense of belonging and being an essential part of a group or team. Team members interact with each other in a friendly manner and develop basic social skills. They learn to consider and respect the opinions and interests of their peers and practice mutual understanding and cooperation.

Children train together, share most of their time and other resources, and learn to cope with failure and success as a team. These essential interactions facilitate friendship bonding with other schoolmates and make children more sociable and easy-going as they grow.

#5 Learning How to Compete

Engaging in competitive sports is an effective way to teach children and teens all the key nuances of competing in the real world. During their lives, they’ll face various competitions in almost every stage of life: in school, in the workplace, in relationships, and so on.

These competitions, however, don’t necessarily have to be harmful or negative. Playing competitive games can help to understand how competition works in a positive and friendly atmosphere, motivating them to try their hardest to get a better chance of succeeding.

#6 Developing Physical Activity

It is indeed possible to take part in physical activities in a non-competitive environment, and most people do so regularly. However, in sports events with great competition, participants often push themselves several times harder in practice and matches. As a result, this extra effort leads to better fitness levels and helps children stay in great shape.

In addition, sporting competitions are also a great option to extend one’s boundaries and limitations about their perception of what exactly they are physically capable of.

#7 Decreasing The Risk of Negative Influences

According to the President’s Council on Sports, Fitness, and Nutrition, kids who take part in competitive games are less likely to walk the wrong path and commit crimes. Engaging in such activities greatly reduces the amount of unsupervised leisure time and prevents boredom. This, in turn, makes options such as drinking, drugs, and smoking less appealing.

Moreover, competitive sports activities and games provide a great space for companionship and repressed aggression. So, children who have beneficial impacts and friend circles have less of an urge to take part in dangerous activities.

But What About Drawbacks, Aren’t There Any?

You will surely wonder if competitive sports are all about good and positive things. Well, there is no single thing in this world that carries only benefits and has no vulnerable spots. Competitive sports and events aren’t exceptions as well. When taking part in various competitions and games, children, from time to time, can face such problems as increased stress, pressure, unwanted rivalry, and injuries.

However, when playing with passion and regarding sporting competitions as a great opportunity to improve and develop both physical and mental health, the little problems popping out during the journey will surely not become a stumbling stone to anyone’s success.

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During the warm-up, blood circulation improves, blood pressure rises and the heart rate increases.

Warming up warms up the joints and ligaments – this is necessary so that they are better lubricated during the workout. The more “lubrication” in the joint, the less it wears out (the cartilage layer is erased).

The more professional the athlete and the higher the level of his skill, the more thoroughly he warms up. Warming up before training is the head of everything!

The usual story: there is little time for training, you need to start doing it faster in order to meet the time. You get into the bar, ignore the warm-up and think that the process has begun.

The immutable rule of any athlete says: no matter how much time you have for training, the first 5-10 minutes should be spent on a warm-up.

This will not only insure you against injuries, but also improve the result of the workout, because the main purpose of the warm-up is to prepare the muscles, joints and all body systems for further stress.

However, some, especially beginners, neglect this important element of training, considering it a waste of time. If you feel the same way, this article is for you. Let’s see, is a warm-up really necessary?

Warm-up before training: what is it for?

95% of visitors to gyms and fitness rooms, having barely had time to change clothes, proceed to what they consider to be the most effective part of the training: working with shells and on simulators. Don’t repeat their mistake! People who skip pre-workout warm-up sometimes do not even suspect how important functions it performs. This independent set of special exercises mobilizes the body before the upcoming loads, warms up the muscles and carefully prepares the athlete’s ligamentous-articular system.

Warm-up performs the following tasks:

• toning of the cardiovascular system in order to quickly fill the muscles involved in the exercises with blood;

• stretching muscles and tendons to avoid injury

• smooth increase in heart rate up to 100 beats per minute

• creating an adequate mood for the upcoming workout

Simply put, the result of the workout and the absence of undesirable consequences, such as muscle pain after exercise and injury, largely depend on the warm-up.

Now that we have dealt with the need for a pre-workout warm-up, let’s move on to its correct implementation for the best result.

How to warm up before a workout

An exemplary warm-up program suitable for any purpose does not exist in nature. It must necessarily correlate with your individual physiological characteristics, depend on the type of physique and the level of joint mobility. In addition, the warm-up complex should help in solving the set sports task, for example, in working out a certain muscle group.

We can say that the warm-up conditionally consists of the following elements:

• general warm-up, responsible for the functional preparation of the body for the upcoming lesson;

• stretching, which is performed after preliminary warming up of the muscles and consists in a slow, controlled execution of a set of movements;

• a special warm-up, usually carried out before working with weights;

• hitch – a set of movements that completes the workout, with the help of which the body excited by the loads goes into a calmer state.

Warm-up psychology

The warm-up is a good time to brush up on your workout goals.

Once again, remember the structure of the workout – the duration of the intervals and the duration of the recovery segments. Recall the goals of your training plan and think about how the upcoming workout relates to them. If during the warm-up you take time to think about common goals, you will get a good boost of motivation, the necessary level of concentration and positive energy to get the job done.

General warm-up

It takes no more than 10-15 minutes, this is the usual warm-up before training: jumping rope, light running, rotational movements to increase the flexibility of the ligamentous-articular system are quite suitable.

Stretching

Many beginners (and not only beginners) athletes confuse the concepts of “warm-up” and “stretching”, considering them synonymous. Meanwhile, these are completely different principles of preparing the body for the upcoming workout loads. The essence of stretching is stretching of muscle and fascial tissues and it is performed only after a warm-up, i.e. after warming up the muscles. It is worth noting that before training, stretching should be precisely dynamic, static and ballistic stretching are contraindicated, as they can lead to a decrease in muscle performance, which in turn can lead to injury, and also reduces the performance of the student.

Special warm-up

It is performed with minimal working weights before each exercise included in the training program, usually no more than 10 repetitions are done. It is believed that after such a warm-up, the body “remembers” the correct technique for performing this exercise.

Hitch

Don’t forget to cool down after your workout. This is the final part of the workout, taking no more than 5-10 minutes, it consists of a sequence of relaxing exercises. Usually this is either slow sipping in different directions, or a smooth run with a transition to walking. The hitch accelerates the removal of lactic acid from the muscles, and also helps to normalize blood flow after a workout.

What is joint warm-up?

There is such a thing as “joint warm-up”. It is especially important for athletes exposed to increased stress, gymnasts, bodybuilders. Proper preparation of the joints for training ensures their safety from the point of view of possible injuries, contributes to more effective training.

The articular warm-up complex includes lateral tilts of the body, rotations of the shoulder, elbow and wrist joints (upper limbs), rotations of the knee, ankle and hip joints (lower limbs), backbends, tilts and twists of the spine.

Proper joint warm-up reduces the risk of dislocations and damage to the ligaments, and also helps to prevent the aggravation of existing injuries and painful conditions.

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The warm-up is a technique for getting the creative juices flowing, and it is a great way to start the day. This article will explore how one can use this technique to get more creative, and more productive.

Some of the benefits of using this technique are that it helps with creativity, focus, and energy levels. It also helps with problem-solving skills, which can be really useful in an office setting.

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Why physical activity is good for the heart

Physical activity supports and improves health: positively affects cognitive function, sleep, reduces the risk of depression and anxiety, helps maintain a normal weight and improves quality of life. And, most importantly, it improves heart function and prolongs life.

How exactly movement helps the cardiovascular system:

• Prevents the development of atherosclerosis: with a decrease in body weight, blood pressure and cholesterol levels in the blood normalize, insulin sensitivity improves and the risk of developing type 2 diabetes decreases.

• Prevents thrombosis.

• Improves the function of the endothelium lining the vessels – increases the synthesis of nitric oxide and its bioavailability, improves the balance of oxidants and antioxidants in the vascular wall. Nitric oxide, an important molecule for the cardiovascular system, is responsible for the tone of the vascular wall, prevents platelet activation, and prevents leukocytes from sticking to the inner surface of blood vessels.

• It has anti-inflammatory, anti-ischemic and antiarrhythmic effect.

At the cellular level, regular exercise helps you make optimal use of energy and increases resistance to oxidative stress.

It is thanks to these effects that those who move enough are less likely to suffer from heart attacks and strokes, arterial hypertension, die less often from cardiovascular diseases, live longer and have a higher quality of life.

Unfortunately, only 19% of women and 26% of men move enough. A sedentary lifestyle is widespread: one in four people in the world move less than necessary, and this figure is growing.

Different types of physical activity and their effect on the heart

To achieve the positive effects of movement, you must follow at least the minimum recommendations for physical activity.

But when you read the recommendations, keep in mind that “physical activity” and “training” are not the same thing. Let’s figure out how the concepts differ and how it will help to fulfill the norms for loads.

Physical activity is body movement caused by skeletal muscle contraction that increases energy expenditure above baseline. This is any physical activity: professional, domestic, for the purpose of moving, active recreation. In addition, any physical activity can be of different intensity.

Workout is planned, structured, repetitive, and purposeful physical activity to maintain or improve physical fitness.

And physical activity is the effect that various physical activities produce on the human body.

The main types of physical activity: cardio and strength, and there are also workouts for balance, flexibility, coordination, stretching and many others.

Cardio load

During cardio training, the heart rate increases and aerobic activity predominates. If this happens regularly, the heart and blood vessels adapt to physical activity – as a result, the entire cardiovascular system is trained.

Through aerobic activity:

• decrease in heart rate and blood pressure at rest and during exercise;

• the need of a cardiac muscle for oxygen decreases;

• increases the contractility of the heart muscle;

• increased peripheral venous tone;

• there are favorable changes in the fibrinolytic system, which fights blood clots;

• due to the increase in the synthesis of nitric oxide, there is a better blood supply to the tissues due to the expansion of the diameter of the vessels;

• increases parasympathetic tone, which reduces the impact of stress on the body at the neurophysiological level, decreases heart rate and blood pressure;

• improves coronary blood flow due to the development of collateral vessels – additional “connections” between the arteries of the heart.

Power load

Strength training helps strengthen muscles: this can come from dynamic work, such as in weightlifting, or static work, such as gymnastics and yoga. Strength exercises can be performed with the help of sports equipment, simulators and your own weight.

Strength training improves psycho-emotional state, sleep, cognitive abilities, helps to cope with depression. They also improve body composition, increase muscle mass and reduce fat, including visceral fat.

Excess visceral fat is a risk factor for the development of metabolic syndrome, diabetes mellitus, chronic systemic inflammation, and, as a result, heart disease.

Strength training increases the anaerobic capacity of the body, but can also work on aerobic capacity and increase endurance, especially in untrained people.

For those who have not exercised for a long time or never, or who are recovering from an illness, it is recommended to start the training program with simple strength exercises in order to develop the minimum strength necessary for subsequent work.

Other activities:

Other types of activity are also good for the heart. For example, yoga, which includes asanas, breathwork, relaxation and meditation.

Such activity is beneficial because it helps to relieve psychosocial stress (related to work or family), calm down and reduce the risks of depression and anxiety disorders due to the activation of the parasympathetic nervous system. All of these conditions are associated with an increased risk of cardiovascular disease.

Studies show that yoga has a positive effect on cardiometabolic health: it helps to control weight, blood pressure, lipid levels. Yoga helps to better control atrial fibrillation, heart failure, and other conditions.

In addition, yoga, stretching, Pilates, and other similar activities can encourage healthy habits that positively impact cardiovascular health.

Different types of yoga emphasize different components of activity and can be classified as low to moderate (rarely high) intensity physical activity.

Tai chi, a martial art – and now a type of health activity – combines an aerobic component and relaxation. Therefore, it is also called “meditation in motion.” For people with heart problems, tai chi improves quality of life and reduces levels of stress, anxiety and depression, a new study has found.

Yoga, tai chi develop flexibility and balance. They do not directly affect heart health, but they do benefit musculoskeletal health by preventing muscle and joint pain and helping to maintain mobility.

Good musculoskeletal health allows you to perform aerobic and strength exercises, the benefits of which for the heart are obvious. It is important that the development of flexibility, stretching and balance prevents falls and injuries during training and in everyday activities.

Excessive exercise is not good for heart health

The official guidelines do not specify an upper limit for healthy physical activity. However, they do contain a warning about the risks of injury and health problems if high-intensity training is abused.

Long-term endurance exercise is associated with an increased risk of anxiety and depression, adverse changes in the structure of the heart and arteries, which can lead to consequences up to serious arrhythmias.

Constant training and competition in extreme sports can cause negative cardiovascular effects. We are talking about marathons, ultramarathons, Ironman triathlon, long-distance cycling races, etc.

Other studies on excessive exercise:

In a study involving patients who had a myocardial infarction, they observed how the intensity and duration of training affect health for more than a decade. Observations have shown that running and walking reduce the risk of cardiovascular death, but the benefits of exercise for the same purposes are reduced at high levels of physical activity: running more than 7.1 km / day or brisk walking more than 10.7 km / day.

Another study in patients with coronary artery disease showed that both physically inactive patients and patients with daily intense physical activity had an increased risk of death from cardiovascular causes compared with patients with moderate physical activity.

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Physical activity is a crucial part of maintaining a healthy lifestyle. It has been shown to have many benefits for heart health, reducing the risk of cardiovascular disease, lowering blood pressure and cholesterol levels, and improving blood sugar control.

Physical activity doesn’t just benefit the body. It also helps the mind by reducing stress, anxiety, and depression while increasing self-confidence and self-esteem.

The benefits of physical activity are undeniable. It’s time to get active!

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• qualifying;
• ¼ finals;
• ½ finals; finals.

The number of competitors is determined by the regulations of the competition, and men and women do not participate in general starts.

Stadium for athletics
Athletics stadiums may be open or enclosed. Usually the stadium is combined with a soccer stadium and field. The outdoor stadium consists of a 400-meter oval track, which is divided into 8 or 9 tracks, and sectors for technical disciplines. For safety reasons, the javelin and hammer throw competitions are often moved outside the stadium.

Indoor arenas differ from outdoor arenas in the use of shorter tracks (200m) and the number of tracks divided into them (4 to 6).

Types of athletics
Let’s take a look at what sports are included in athletics. Race Walking is an athletic discipline that differs from running in that the athlete must have constant contact of the foot with the ground. Race walking competitions are held on the track (10,000 m., 20,000 m., 30,000 m., 50,000 m.) or highway (20,000 m. and 50,000 m.).

Running, one of the oldest sports for which official competition rules have been approved, has been on the program since the very first Olympic Games of modern times in 1896. Running in athletics is represented by the following types: sprint, middle-distance running, long-distance running, hurdles, relay.

Types of running in athletics:
Short-distance running (100 m, 200 m, 400 m), non-standard distances include 30 m, 60 m, 300 m.
Middle-distance running (800 m, 1500 m, 3000 m), additionally, 600, 1000, 1610 m (mile), 2000 m can be distinguished.
Long-distance running (5000 m, 10000 m, 42195 m).
Running with obstacles (steeplechase) 2000 m in the arena and 3000 m in the open stadium.
Running with hurdles (women – 100 m, men – 110 m, 400 m).
Relay race (4×100 m, 4×400 m).

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There are three main factors that gymnasts focus on during their training period.

The first is body composition. The second is assistance. The third is the use of micro and macro cycles.

If you’ve seen gymnasts on the rings, you may have noticed their special physique, which includes huge biceps, strong arms, forearms, as well as developed chest – pectoral muscles and a large back. All in all, they have an impressive size for such a sport, where they do not use any additional weight – and this seems surprising to many.

Gymnast workouts are particularly intense – perfect for building muscle mass and strength.

They’re so intense that the body is practically forced to adapt and build additional muscle mass in order for the body to handle the enormous amounts of training stress.

Now let’s move on to a more specific question. How do gymnasts quickly learn such an element as the planche? In general, how do they learn the elements?

A legitimate question is how the methodology of gymnasts will help in the process of learning it, and will additional muscle mass not interfere with the performance of such movements with their own weight?

Former U.S. Olympic gymnast Brandon Wynn points out the importance of body composition, namely the importance of staying “light” throughout a gymnast’s professional career, in which case the gymnastics you demonstrate will be perfect. The importance of controlling body composition stems from the increased risk of injury, whether through drastic weight gain, or changes in body structure.

This partly explains why gymnasts have such large muscles, they help them perform intense exercises, and the low percentage of body fat helps them stay “light” – all muscles are functional, because performing gymnastic exercises, including the planche, requires special strength skills.

The formula for gymnasts’ strength: neural adaptation (expressed in time) multiplied by the cross-sectional area of the muscle. All you really need to understand from this equation is that the bigger the muscle, the greater its ability to increase strength – once neural adaptation has been made.

Brandon Wynn agrees with this concept. “I think the need for muscle hypertrophy is to build the right strength, and then it’s going to come down to making sure the training regimen is built around your goal. We need them both, we need to push our bodies to the limit every time so they can realize and then be able to do things they couldn’t do before-that’s the goal.”

The huge muscles built through systematic gymnastics and the low fat percentage – helping gymnasts stay both “light” and strong.

This leads to the next question. What can be done to get this kind of physique – body composition (or is it all about genetics) ?

The first is a diet (diet regime), which is needed to ensure a low percentage of fat in the body. The main role in this is diet, only secondarily to building muscle mass, training and recovery.

Nutrition, particularly diet, is an important part of the post-workout recovery period. This is overlooked by many people and what must be present in the diet of a person who exercises professionally or who focuses on functional strength training is a caloric surplus (the consumption of more calories relative to the amount that we regularly burn).

The way to maintain the necessary body structure is by cycling carbohydrate intake or cycling, in which we take in fewer calories on a regular basis and then there is a period of two to three days when this amount is increased. The key is the need to achieve a low fat percentage by maintaining a calorie intake deficit and then moving to a small surplus, backed up by quality and intense training – with the goal of gaining muscle mass.

The second thing to focus on, in addition to nutrition, is exercise. Special weight training, to build muscle. In this way, a low percentage of fat is like a foundation, and the muscles obtained through training will provide an “easy” movement and maintain the body on the weight.

The second factor that gymnasts use to master the elements and progress quickly is assistance. Not only direct help in performing the exercises, but also help in organizing and planning them, making programs.

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1. Increase the regularity of exercise. Running is a cyclical sport in which progress is directly related to the continuity of the training process. The more, longer and without long breaks you run, the more adaptations you manage to achieve in the body: the cardiovascular system develops; muscles, ligaments and tendons adapt to the impact load; running efficiency increases. All this leads to the fact that the speed of running begins to gradually increase.
2. Improve running technique. Often even advanced runners have flaws in technique which, if eliminated, could significantly improve running economy and speed. This is where an experienced outsider’s eye can help, so if you intend to improve your results, don’t spare the money for a coach.
3. Add strength training to the plan. Many novice runners think that just running is enough to increase speed. But that’s really not the case. Running is actually an alternation of hopping from foot to foot, and with each landing and pushback, the entire body weight rests on just one foot. Strength training with weights and in machines, squats on two and one leg allow you to increase muscle strength, which will allow you to raise your running speed over time.
4. Add plyometric training. Plyometrics are special jumping workouts that allow you to increase your absolute and explosive muscle strength – maximum strength in a single weight lifting and maximum effort in a short period of time. Improving these metrics will ultimately allow you to run faster over both short and long distances.
5. Shorten the main distance. Often even professional athletes use the off-season and preparation period to train and start at shorter distances. For example, marathon runners may run 5k and 10k. Shifting your focus to shorter distances allows you to increase your training speed and muscle strength. This gained speed can then be carried over to the main distance.

A set of speed-boosting exercises for runners of all distances

Plyometric exercises are good because they have a positive effect on all runners – sprinters (running 30 to 400 meters with and without hurdles), middle distance runners (600 to 3,000 meters including hurdles), and stayers (over 3,000 meters).

Jimson Lee, a former Canadian professional sprinter, now a competitive Masters athlete (over 35 years old) and certified track and field coach, offers a list of the best plyometric exercises for runners:

1. Leg to leg jumps on the spot.
2. One-legged jumps over cones or other low obstacles spaced one meter apart.
3. Perform jumps with a short run or from a place:

from foot to foot with a step forward;
two jumps on the left foot/two jumps on the right foot;
three jumps on the left foot/three jumps on the right foot;
jumps on the left foot only;
jumps on the right foot only.

4. Distance jumps:

from a short run (10 meters) perform five jumps in a row (from foot to foot) to the furthest distance possible;
ten jumps in a row from a place (leg over leg) to the furthest distance.

5. Seat jumps:

single jump from a place into a pit with sand or on a soft surface;
Triple jump from place (foot to foot) into a pit with sand or on a soft surface;
frog jumping – 5 jumps in a row.

6. In the gym:

jumping off a box or platform;
jumping on a box;
vertical jump test – jumping out to the maximum height from a place or a short run-up.

7. Jumping over barriers (if barriers are available).
8. Jumping up steps (if available and wide steps).

Plyometrics should only be performed after all injuries are healed.
Plyometrics should not replace strength training. It is necessary to do both.
Before starting plyometrics, Jimson recommends working out in the gym with weights. Your knees, back and hips should be prepared for the impact load that occurs during jumping exercises.
If possible, all jumping exercises (other than gym exercises) should be performed on a soft surface, grass or the ground to minimize impact loading.
Quality, not quantity, is important. It is better to do fewer correct and technically correct reps than to jump a lot, but with mistakes and risk of injury.
Trained athletes can perform each exercise 4 sets of 10 jumps, for beginners – 2-3 sets of 5-8 jumps.
In the basic period (when you gain form and there are no competitions) plyometrics can be done 2-3 times a week after the main running training.
In the competition period plyometrics should be done once every 10-14 days, but no later than 10 days before the start.

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What is trail running and how it differs from cross-country running?
Trailrunning is an official discipline of track and field that involves running on natural terrain. Trailruns have no clear criteria for elevation gain or difficulty. They can be runs over fields, sand, mountains, which is why they are attracting more and more people.

Cross races are short races of up to 10 km without a lot of climbing. Sometimes specially for competitions on natural terrain artificial obstacles are created – rises, pits, water obstacles.

Cross-country running. Features of competitions and training, technique of overcoming the distance, benefits for the body

Mountain running is a competition up to 42 km, without technical difficulties and with a medium altitude difference. In mountain running, short races of up to 15 km up and down or only uphill are the most popular. National, world and European championships are held in mountain running.

Skyrunning – mostly races up to 70 km, often held with a high climb, reaching the peaks of 2000-5000 meters, have a high technical complexity. The discipline officially belongs to mountaineering and is divided into several categories – Vertical Kilometer, Sky, Ultra.

According to the rules of skyrunning competitions take place in the mountains not lower than 2000 meters with the minimum average slope of 6% and include sections with the slope of 30%, but there are often deviations.

Peculiarities of trails and running techniques in trail running
In trail running there are no standardized requirements for trails: the coverage, elevation differences, running conditions and start times can vary significantly from race to race.

Since the terrain and the surface are constantly changing, there is no single running technique in trail running. In addition to the usual plain technique for road runners, a trailrunner must master the technique of running uphill and downhill.

Uphill running technique

There are several rules that should be adhered to while running uphill:

• Body position. The body should not be tilted backward or heavily tilted forward. When running uphill, the body is slightly tilted forward, and the shoulders are slightly turned inward.
• Arm position. As in running on flat ground, the arms should be bent at the elbows and be at waist level. Your elbows should be slightly apart. The greater the slope, the stronger the athlete should work with his hands, helping himself in advancing and controlling the balance.
• Position of the pelvis. When a trailrunner runs uphill, he/she squats a bit, that is, runs on slightly bent legs, engaging the gluteal muscles. The stronger the slope, the shorter is the step, and the more the gluteal muscles are engaged.
• Work the legs. When running uphill there’s no need to artificially lengthen your step by pushing your knee up and throwing your shin forward. Landing at each step is carried out on the front of the foot (not on the toes). If the slope is small, you can land on the whole foot.

How to properly run downhill:

• The gaze should not be directed under the feet, but two to three feet forward, as the trailrunner needs to keep a straight line of sight on the descent.
• Relaxation. The runner should not clench and be afraid of the descent. Technique should be natural and free of clamping, then the risk of injury will be minimized.
• It is necessary to run straight ahead. No need to loop and bypass obstacles in the way, as this complicates the route and increases the distance.
• The body is slightly tilted forward, the lower back is slightly rounded. Knees are half-bent and the center of gravity is shifted down.
• Elbows of the arms are slightly off to the sides, palms of the hands are at the waist and look down.
• During descent the whole foot is used for landing. If the surface is unstable, for example, a loose surface (pebbles), you can land on the heel.

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