Astronomigy

Why is hiking health benefits? Develops stamina, drives overweight, fights with stress

"If you want to start playing sports to lose weight, dispel after a hard working day or just get a charge of cheerfulness, hiking is the best starting point. And if you add a relief and go hiking along the hills and forests, then the benefits will be even more.

What is hiking?

1. Develops endurance

Lifeline lifestyle, sitting, machine instead of a bicycle - all this negatively affects the work of the cardiovascular system. And if you did not run before and did not turn the pedals, then start from walking: this is a wonderful alternative to pump endurance, and there who knows maybe you will decide to run a marathon or drive 100 km by bike.

Cardiologists recommend adults to allocate at least 150 minutes a week on aerobic exercise of medium intensity (fast walking, water aerobics, tennis, bike) or 75 minutes to classes with high load on the cardiovascular system (hiking slide, running, swimming). This allows you to smooth the negative effect of a sedentary lifestyle and reduce the risk of developing some chronic diseases.

Children under 17 years old and need at least an hour per day for mobile games or aerobic exercises. And for the normal development of the body, the strengthening of muscles and bones is recommended to additionally include at least 3 lessons per week for general physical training.

If there is no time on weekdays, use the weekend to erase after the working week. Find a hilly area or a hill in the park and try alternate lifts and descents, then walk to turn into good cardiography.

2. Strengthens the bones

With age, we begin to lose the bone mass, some develop osteoporosis - the risk of bone fractures increases. But these processes can be slowed down if you move more and lead a healthy lifestyle. Comple your diet with products rich in calcium and vitamin D, and start walking more every day.

Young women and men who regularly engage in sports, usually reach a greater peak bone mass (maximum density and bone strength) than those who do not. For most people, the peak of bone mass falls on the third decade of life, and then the bones are becoming more fragile.

Regular physical exercises strengthen the bones, help maintain muscle strength, coordination and equilibrium, which, in turn, helps prevent falls and related fractures. This is especially important for the elderly and those who have been diagnosed with osteoporosis.

The best bone strengthening exercises are regular walks, hiking, jogging, climbing the stairs, playing tennis and dancing, as well as classes in the gym on weight lifting.

3. Helps reduce excess weight

Some begin to play sports to get rid of excess weight, and hiking is one of the safest and unfortunate options in achieving this goal. Add a hilly area, and calories will begin to burn as in the furnace.

An adult man weighing about 75 kg per hour of cross-country hike burns more than 400 kcal. This is the same as he will spend in 60 minutes of calm swimming, and more than for a similar time spent on an ellipsoid (about 350 kcal), when skiing (a little more than 300 kcal) or on cycling (a little less than 300 kcal) .

Want to burn even more? Take a backpack with a small cargo, sticks for Scandinavian walk and ahead! Additional weight will increase the load, and work with hands - calorie consumption.

4. Removes stress

Stress surrounds us everywhere - in work, public places and personal life. It is impossible to constantly dig a negative energy in itself, so the exit for a walk is one of the obvious solutions to remove the tension and clean the head.

The study published in the journal ""Behavioral Sciences"" in 2018, proves that visiting parks and in nature in nature reduces the level of stress.

Only an hour, conducted in nature, significantly reduces the level of cortisol in the body, hormone, which is produced by the adrenal glands during the stressful situation.

→ The noise is very harmful: increases the risk of heart attacks, affects sleep. Scientists have proven: need more time in silence

5. Develops creative abilities

Nature walks are useful not only for the body, but also for the brain. They really help to solve creative tasks and create something new.

The study published in 2012 in the Plos One magazine notes that a modern person spends too much time interacting with the media and technologies, and less time is engaged in nature activities.

This change in lifestyle clearly affects our physical and mental well-being. Cognitive functions, such as attention, concentration on solving problems, multitasking, are beginning to see due to its permanent online in phones and computers.

In the course of the study, it was proved that four days of complete immersion in nature and the refusal of multimedia and mobile technologies increase the efficiency of solving creative tasks by 50%. The natural medium has a positive effect on the work of the brain and reduces the tension with which we are faced daily on the Internet.

→ ""Walk. The easiest source of joy and sense. "" We publish an excerpt from the book of the world in the world of the person who conquered ""Three Poles"" - North, South and Everest

More about training, nutrition, sports medicine and sports as a lesson - in the ""Health"" section

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Photo: Pexels.com/stan Swinnen, Janiere Fernandez, Alex Tim, Eric Sanman, Quang Nguyen Vinh"

What can not be done on the marathon. A selection of unusual restrictions on major rules of the world

"1. According to the rules of the Boston Marathon during the race you cannot swear. Although if swearing in Russian may be, and rolling.

2. You can not drink alcohol at the distance. Of course, you can try, but it hardly adds to you forces, even if it were allowed.

3. Prize money or favorite track? In Boston, you will not receive a cash reward for the victory if you run in the headphones.

4. The costume party is also prohibited on the mileagers of the World Marathon Majors series, although it does not stop lovers to run a marathon in a costume of Big Ben, as on London Majoror 2019.

5. Fireshow, unfortunately, will not allow you to arrange. Football fans will have to take care of pyrotechnics to Derby.

6. What about Selfie? And again there. Self-sticks were made by a separate point in the rules of the New York Marathon. Apparently, there were precedents.

7. Trailranneram, accustomed to running with backpacks, is not happy in Atlanta: it is allowed to flee only with furnished hydrays.

8. Walking a dog at 42 kilometers will not be released either. New York banned starting with pets during the marathon.

9. Chicago will not be able to remove the beautiful video of the span from the quadcopter. Closed airspace.

10. ""I only relax!"" - Unfortunately, on the Chicago Major, you will be removed from the race, if you come down from the distance, and then return back to the track.

11. On the rollers ... you can! On the Berlin Marathon there is a separate start for lovers of roller skates. It passes along the same highway as the main race.

12. Do not litter. Although we are accustomed to throwing cups after power facilities, it is forbidden to throw garbage on the distance on some starts.

Respect the rules and other participants. See you at the races!

More about running, triathlon, nutrition, sports medicine and sports as a lesson - in the section ""Health""

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Photo: pexels.com/run 4 ffwpu; unsplash.com/clay banks, Sherise VD; instagram.com/kipchoeliud, Berlinmarathon"

What is Callanetics and what is its benefit? Complex of exercises for beginners from Nina Malysheva coach

"You can bring the body in order with the help of ""slow"" training.

""Ten classes by Callanetics will make you for ten years younger!"" - stated almost 40 years ago ballerina and the creator of this technique Callan Pinkney. We'll figure it out if it is.

What is Callanetics?

Callanetics is a static fitness view that combines the elements of yoga and stretching. In fact, this is a system of gymnastic exercises of low intensity, which is working on all muscle groups - even those that often remain ""in the span"" in other training. We are talking about deep muscles, to influence which it is not easy, but important. It is they who are part of the ""muscular corset"", holding the spine and internal organs in the correct position.

The purpose of Callanetics is to ""build"" a strong, taut and healthy body without a set of muscle mass. There are no sharp movements, jumps and burdens - all work comes with its own weight, and movements are performed slowly and smoothly.

The training program consists of 29 exercises designed to maintain the body in the tone and creating a beautiful relief. Such an effect of Callanetics gives a multiple repetition of static poses that are held one or two minutes. Remember the Children's Children's game, where the participants need to be kept on the Stop signal during a certain time. Few can even last a few seconds. In Callanetics, the essence of the exercises is about the same - in the theory of the static seems simple, but in fact it is not so.

Who came up with Callanetics?

Callanetic received its name in honor of the former ballerina Callan Pinkney and the author of this technique. The direction appeared in 1984, when her book was published ""Callanetics: in 10 hours by 10 years younger."" What prompted the girl to create this technique?

Callanetics coach and fitness instructor on power and functional trainings Nina Malysheva explains: ""Callan has had serious problems with the joints and his back since childhood. Since childhood, she was engaged in ballet, and then yoga, and due to its perseverance and constant physical exertion was able to get rid of permanent pain.

She was the best advertising of his own fitness technique, with the help of which not only led his body into a great shape, but also supported her until his death in 2012.

The whole world spoke about this miracle gymnastics, when the Duchess of Yorkskaya, the wife of Prince Andrew, became a fan of this direction. With the help of the technique, she was able to put his body in order in a short time. In this she personally helped Callan. After that, Callanetics for a couple of decades took the leading position in the fitness industry. ""

What are the pros and cons of this direction?

Callanetics have many advantages - here's just some of them: no special equipment requires - only a rug is needed for classes;

does not load the cardiovascular system;

does not cause hypoxia and pressure drops;

does not require sharp movements and jumps;

Suitable for any age and level of physical training;

Does not prohibit train people with obesity.

There are practically no cons of Callanetics, but there are nuances, says coach on Callanetic Nina Malysheva: If you do not adhere to the right nutrition and skip classes, you shouldn't wait for special success;

The body is very quickly adapted to the statics, so at some point the progress can go to no. In this case, Callanetics should alternate with other physical activity;

What should not be expected from Callanetics, it is an increase in the volume of muscle mass. Here the muscles are just strengthened, but add volume, let's say, such a type of workout will not be able to be used.

Is it possible to lose weight with the help of Callanetics?

There is no united opinion on this. The creator of the technique itself argued that 1 hour of Callanetics gives a load comparable to 24 hours of aerobics. But in fact, one such occupation burns approximately 250-390 calories depending on the intensity of the load. If you pay for such training 3-4 days a week, then lose weight, of course, will work out.

According to the coach on the Callanetics of Nina Malysheva, long-term static loads accelerate the metabolism. Calories are even increasingly increasingly increasingly than during cyclic high-intensity training, where exercises for different muscle groups alternate in a circle. Slimming in Callanetics occurs due to isometric exercises, which hold the body in voltage, and plyometric - they are aimed at rapid stretching and muscle contraction. It is easy to distinguish them: in the first case, it is enough to linger in one position for a few seconds, in the second - to perform any jump exercise, for example, push up with cotton.

Who comes up Callanetics? And is there any contraindications?

Callanetics are suitable for those who want to: improve the metabolism and blood circulation;

get rid of pain and discomfort in the back;

lose weight;

Improve posture, mobility and flexibility of the joints;

activate the metabolism in the body;

Strengthen and bring muscle tone;

Learn to feel your body.

Despite the fact that in Callanetics, only a static load is mainly used, which comes even to beginners, there are still contraindications here. Among them: cardiovascular diseases;

postoperative period;

recovery after a serious injury;

phlebeurysm;

infectious diseases;

bronchial asthma;

haemorrhoids;

Serious vision problems.

""Callan Pinkney itself believed that there were no contraindications for her classes. Moreover, she used the method for rehabilitation of its own body. But it is still important to increase the load gradually and listen to your body. Those who have problems with the cardiovascular system, with vision or spine, and who recently suffered an infectious disease, it is advisable to consult a doctor, ""says Nina Malysheva.

Exercises for Callanetics for beginners

Before proceeding with the exercises, it is important to know one feature. In Callanetics, as in Yoga and Pilates, it is important to keep the tension throughout the exercise - without this, the occupation loses any meaning. After all, the value of Callanetics is just that due to the simultaneous voltage of the maximum amount of muscles get a load comparable to work with burden.

Coach on Callanetic Nina Malysheva advises to perform beginners this set of exercises, before performing the workplace (preferably soft articular, but any) is suitable:

1 Exercise

1. Take the starting position: legs on the width of the shoulders, the feet in parallel, body weight on the heels, the knees are a little embarrassing. The shoulders take smoothly up, back and slightly down, pull the neck up and hold the voltage between the blades. The chest goes forward. The pelvis is tightened by yourself, your stomach is drawing. Feel the tension in the whole body from the knee to the shoulder, keep it throughout the exercise.

2. Take the hands to the sides, turn the palms up and perform small spring movements on the reduction of the blades.

3. Perform traffic within one minute and be sure to follow the voltage in the whole body without leaving the initial position.

2 Exercise

1. Take the initial position from the first exercise.

2. Raise one hand up and slowly perform the slope in the opposite direction, watching the hip remains in place, and the sidelines of the body stretched only from the hip. Having reached its maximum tilt, stop and only due to the stress oblique muscle align the body back.

3. We repeat this move within a minute, observing how the oblique muscles of the working side are stretched and strained.

3 Exercise

1. Become a face to the support (wall or take into the hands of Bodybar). We get up on the socks and try to dilute socks to the side as much as possible, the heels can concern. The legs are slightly bended in the knees, make sickle and finger tips try to stick to the support, leaving all the weight at the same time on the legs. Slightly twisted the pelvis, so that the loin is smooth, without a deflection.

2. We start squatting, spreading your knees to the sides. When moving down, we make three stops. During the stop, we twist the pelvis as much as possible, straining the tensioning muscles. Return the pelvis in the smooth position.

3. We stop three times and twisted the pelvis when moving down and three times when moving up.

4 Exercise

1. Take the starting position from the third exercise.

2. We start squatting.

3. Slowly go down and slowly climb up. We repeat two or three times.

5 Exercise

1. Going to the rug. Knees bent. Body reference points - heels and lower back. Raise your head, shoulders, hands ahead.

2. Twisting the pelvis on yourself and hold this position throughout the exercise. We try to relax the neck as much as possible, not by lowering shoulders. We look at the ceiling. We can put one palm under the back of the head and lower your head, relaxing the neck.

3. We begin with spring movements to strain the muscles of the press, stretch your hand forward. Shoulders on the floor do not omit. Perform for a minute.

6 Exercise

1. occupy the starting position from the fifth exercise.

2. Raise one leg on yourself and carry out spring movements to twist.

3. Palm We direct to the foot. Perform an exercise for a minute.

7 Exercise

1. occupy the starting position from the fifth exercise.

2. Raise both legs up, bend the knees exactly at an angle of 90 degrees.

3. Hold your shoulders on the weight, we guide the hands along the body and begin to slowly straighten your knees, lowering the legs down. Then return back. Make sure that the loin is not broken from the floor.

8 Exercise

1. Single on the rug, bend your knees and put in one direction.

2. We rely on the rug, carry the body weight on the same side and raise the second knee up.

3. We start a slight movement, reducing the free knee back and returning back. Perform for a minute. We repeat to another leg.

9 Exercise

1. Sit down on the rug, bend one leg in front of yourself, I pull out the second to the side. In this position, turn the pelvis to the bent knee and deploy the housing in the opposite direction.

2. The knee of straight legs turn to the floor. We endure your arms before the case, rely on them and tear away from the floor a straight leg.

3. Hold your leg on weight with small spring movements up. Perform for a minute. We repeat to another leg.

10 Exercise

1. Going to a rug for one side. We rely on the elbow perpendicular to the shoulder. One leg bended, put on the heel.

2. Straighten the second leg in front of me. Hold on the weight, tighten the leg, trying to the floor to the floor, and the heel up. We raise the smooth leg about 10-15 cm from the floor and make spring movements, feeling the inner surface of the thigh.

3. Perform for a minute. We repeat on the second leg.

11 Exercise

1. Spend on the rug on your knees. Raise hands up, connecting the palm.

2. We raise the pelvis above the heels and begin the movement of the pelvis: twist aside, forward and in the other side alternately.

3. We try to keep the pelvis closer to the heels (not rising strongly up). Perform an exercise for a minute.

Photo: Nina Malysheva; pexels.com/ivan samkov, Tim Samuel"

Bottas is not just a pilot in the best team "F-1": 10 years played in hockey, and now she drives the lingerie on gravel and runs in his own duatlon since 2017

"Valtterter Bottas - an athlete to the bone's brain. Most knows him as Formula 1 pilot from the most successful team of recent years - Mercedes, but Finn was in due time she was on a professional hockey player's career. Now, love for running and cycling resulted in organizing his own start in Duatlon and participation in cycling, and since 2019, Bottas starts annually on the ""Rally Arctic"" and consistently finishes in the top ten.

All childhood played hockey, and now bought the local team to save from bankruptcy

Like many children of the northern regions, Valtterter as a child played a lot in hockey - one of the main national sports in Finland. ""After school, my friends and I went to play a frozen lake or rink. I was very long hockey. For about 10 years, until I knock down 15, ""Bottas told.

For several years, he played in defense, then in the attack, even managed to stay a goalkeeper for some time. He liked to try different game positions, although, perhaps, it was a mistake that did not allow him to grow in a high-level hockey player.

According to Valtterter, as a result, he had to choose between races and hockey. Both types of sports required a lot of time and forces for professional growth, and it would not work for two fronts - as a result, Finn chose motor sport, but hockey still occupies a special place in his heart.

At the beginning of 2021, Bottas became the co-owner of the Hockey Club ""Pelicans"" from his hometown of Pyati-Häme. The team acts in the Higher League of Finland, but recently experiences financial difficulties. Valtterter acquired a fraction of 10 percent and became the third largest shareholder of the team - to help the club in difficult times.

Periodically, Bottas looks at training now for its team and recalls the old days on the ice. Apparently, he did not lose his skills and work with a puck:

Organized Duatlon Competitions in the Honey City

In 2017, the love of Bottas went to the organizational level: Finn first spent in the hometown of the duodylon competition in his hometown (stage run, then cycling, and after another stage of running) - and turned the competition to the annual.

Adult competitions include 5 km running, then a 20-kilometer mountain bike race at rough terrain, and at the end of the cross for another 3 km. Separately runs for children.

Professionals, lovers and families with children every August gather near the Paulakhti sports center to play prizes in different tests - individual, team and family. Bottas himself competes with professional athletes and periodically takes high places. In 2018, the two-time champion Formula 1, Mika Hakkinen, even took part in the race.



FINN assembled at the event sacrifices for charity: assistance to seriously ill children and environmental protection.

""Motherland always a lot meant for me. I appreciate my roots. For a long time I thought about my own sporting event, which would be conducted in my hometown of Nastro. Our goal is to create a pleasant family event with a casual atmosphere, without forgetting about a worthy competitive spirit. Sport is a wonderful thing, and I hope that this race will also encourage people to exercise more. ""

Now moved to gravel cyclists

In 2020, Valtterter began to meet with the professional Australian cyclist Tiffany Cromwell - because it was descended to her in love for trips on a two-wheeled pedal thrust. It was she who led him to the Gravel competitions - races on special bicycles (Hybrids of the Highway Bike and Mountainbay) around the terrain with changeable conditions from asphalt roads to the forest and mountain trail.

In the same year, Bottas for the first time drove his first cycling in Australia - right before the failed local Grand Prix.

Valtteri has always liked to ride a bike - even when the ""Formula 1"" calendar followed one after another, he found at least one day a week for a bike rug. And with a break in the season, Finn was able to ride at least every day from morning to evening.

What is he going to? Bottas - Ambassador brand NPlusbikes, which produces carbon highway bikes specifically for Mercedes.

During the racing weekend, Finn can often be seen on the V12 Carbon Edition. In Duetlon and on gravel races, Valtterter performs on Canyon Inflite. Also in Instagram, the Lapierre Xelius School of Lapierre Xelius was seen.

In August of this year, Bottas, together with Tiffany, went to Colorado to the local Gravel Race SBT GRVL. It is organized by the former cyclist of Amy Chariti and annually attracts the attention of top athletes from the ""World Tour"" of highway cycling. The pros is declared the route of the highest category (Black Course), where the impressive prizes are played (more than 10,000 dollars). Even Eric Tsabel arrived at the debut race in 2019, who won the sprint test of Tour de France six times.

""I understand that this is just the beginning of the path. There will be a pro who started to ride in childhood and devoted the life of cycling, but I am pleased to put small goals. I focused on the last weeks of training, so I will give all the strength on the highway, ""Valtterter shared in an interview with Velonews.

As a result, in the race by 64 miles (about 100 km), Finn ranked fifth in Absolute and the second - in his age group of more than 500 participants. His girlfriend became the eighth on the Black Course luxury route at 142 miles (about 230 km).

How to choose the first highway? What does it differ from similar bicycles? What is the price?

According to the technologies ""F-1"", even socks test: blur in the aerotrub. The result is a special collection of cycle breeding ""McLaren"" and Le Col

More about training, nutrition, sports medicine and sports as a lesson - in the ""Health"" section

Photo: instagram.com/valtteribottas/; instagram.com/hannuphoto; globallookpress.com/jouni porsanger via imago-images.de; nhl.com; instagram.com/tiffanycromwell; instagram.com/canyon"

Complex training on your feet with your weight: develop mobility, strength and endurance at the same time

"In order to train your legs, it is not necessary to go to the hall and squat with a barbell. To begin with, you can try a comprehensive training on the lower part of the body, thanks to which you will achieve optimal condition, without resorting to the use of additional weighting agents.

Tom Tom Isthanm offers a universal exercise complex, which can be performed anywhere - at home, on the street or during the holidays.

Instruction

The complex is divided into three blocks: mobility - develop the mobility of joints with an emphasis on muscle groups, which will be involved during the main training.

Power is a basic segment with the muscles of the bottom of the body.

Circular training in Amrap format (As Many Reps / Rounds AS Possible) - literally ""as many repetitions as possible"", during which in 10 minutes you need to be fully posted.

Block 1. Mobility

Each exercise is performed in one approach.

1. Running on the spot

Duration: 3-5 minutes.

Heat the muscles and accelerate the pulse.

2. Cow Cow

Number of repetitions: 10.

Stand on all fours and carefully round the spine. The head is lowered, the look is directed down. Then gently get started back and raise your head, look forward. This is one repetition. In exhale, round the spine, to the breaths to unborn.

3. Rotation of the lumbar department

Number of repetitions: 10.

Lie on the back, stretching his hands to the sides, feet on the floor, legs bent in the knees. Slowly lower your knees from side to side.

4. Mostik

Number of repetitions: 10.

Lie on the back, bend your knees, feet on the floor. Strain the press and lift the hips up. At the top point you must feel the tension in the jagged muscles. Slowly drop in its original position. This is one repetition.

5. Side lunges

The number of repetitions: 10 in each side.

Stand up, putting a widespread legs. Holding the case direct, start to descend to one side, bending the knee of the support leg. The second leg remains direct. Feel a slight tension in the falling tendons. Return to the original position and repeat the other way.

6. Planck

Duration: 45 seconds.

In the bar hold the body weight on the forearms and fingers of the legs. The corpus line, the bark muscles are tense. To simply simplify the task, you can make a bit of the foot to the sides.

Block 2. Forces

Instruction

This part of the workout consists of two sets. In the first set you must perform 4 approaches from Exercises 1A and 1B. There is no rest between the exercises, between approaches - 60 seconds.

In the second set - 3 approaches from exercises 2a and 2B. There is also no rest between the exercises, between approaches - 60 seconds.

Please note that exercises 1a and 2a are performed at a slow pace.

1a. Bulgarian split squats

The number of repetitions: 10 for each leg.

Make a lunge. The back leg is located on the elevation. Hands in the castle in the chest. Holding the case direct, make squatting on the support leg until you touch the floor with the knee of the back leg. Sleep slowly, go up quickly. Make 10 squats and change your feet.

1B. Worm

Number of repetitions: 10.

Stand straight, legs together. Pull your hands down to the floor. Start moving on the hands forward, without taking the floor from the floor. Enter as far as possible. Now start going forward, keeping hands fixed. Keep your knees straight.

2a. Sloping ahead with the leg assignment back

The number of repetitions: 10 for each leg.

Stand straight, transfer body weight to the right foot, lean forward, and stretch your left foot back. The case is parallel floor, hands are directed down. Hold for 3 seconds and return to the starting position. Make 10 repetitions, and then change your feet.

2V. Skalolaz

The number of repetitions: 30.

Stand in the position for pushups, hands on the width of the shoulders. Transfer the weight forward and start alternately bring the knees to the hands. Movements are performed in a rapid pace.

Block 3. Circular training

Instruction:

You have 10 minutes to perform as many approaches as possible. Work in comfortable tempo.

1. Squads

Number of repetitions: 21.

2. Russian twist

The number of repetitions: 15.

Lie on the floor. We break off the legs bent in the knees and the upper part of the body from the floor. Hands in the castle in front of the breast. Now start turning the body to the right and left. The legs for the balance are slightly discharged in the opposite direction.

3. Berp

The number of repetitions: 9.

Stand straight. Now make a squat and lower your hands on the floor. From this position, throw away the legs back to take the position of the bar on straight hands. Return the legs to yourself and make a jump up. Mildly land in the squat position. This is one repetition.

Photo: unsplash.com/andrew Heald; pexels.com/li Sun; workouttrends.com; sportsandspinal.hk; flabfix.com; gracebrownfitness.com; coachmag.co.uk; stack.com; womenshealthmag.com; Runnersworld.com; MuscleandFitness.com."