FIT5.com
Introducing PillaRX
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FIT5.com
Introducing PillaRX
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FIT5 Solutions

Conditions of trainings



Who should you exercise with?
Having common targets for training develops good relationships. Work done together has a positive effect on people, strengthens attachments and brings mutual respect. So train with people whom you like anyway. Help each other and enjoy the training, then you will improve and continue to develop. Most training sessions are a one person activity: taking 30-60 minutes, and we often do not have much time, so concentrate on this 30-60 minutes. You can chat, but then the training will last for twice as long, which becomes ineffective. I don't chat when training, I prefer to concentrate. You will find your own pace with regular training....
When to use a mirror?
It's worth getting to know your body and movements from outside. Look for a whole-body mirror, or go to the gym if you don't have one at home. Take a look in the mirror, remember your appearance and movements. You can do this without clothes at home as well. You might not be in record-breaking form, but accept your present state without judgement, and set yourself targets, by visualising a person in the mirror who you want to become. You could correct details of your movements during exercising with a mirror, but I recommend you use it only in the first stage of learning about your movements. When you look into the mirror, your...
Why not take photos and explore your body from every side!
Apart from using the mirror, it is better to take photos of yourself from every side, and even make a short video of your movement (while exercising, walking, running). What you see on the pictures and the video is your outer physical body. How do you like it? Are you happy with it? Do you think that you are on the right or wrong track? Make up your mind what you want to change, then hide the photos and video. You can have a look at it a few months later...
What about clothing for training?
During training the less clothes you wear, the better, but be careful not to feel cold. Don't wear clothes that stop your sweating. If you train outside, get dressed according to the season, cover your muscles and avoid getting cold. You can save a lot of time if you alternate clean training clothes. Put the sweaty clothes in the laundry and have the clean ones ready for the following day. Then you don't need to look for training clothes when you could be working out.
Get a pair of good trainers
The most important accessories for running and walking are your shoes. You spend a lot of time in these, you work hard to make progress, so avoid bad training shoes that block your training. Don't feel guilty for spending a lot of money on them, choose the best ones you can afford. Make sure to alternate the new ones for a few weeks in turn with the old ones, to break them in gently.
Watch your pulse!
It's also recommended that you use a pulse meter watch with which you can follow your pulse changing during training. You can listen to music too but better to leave your mp3 player at home. You have to concentrate on your movements with all your senses, so it is no good if your hearing is dominated by headphones.
Where is the best place to workout?
If you exercise in a room, make sure it has a constant supply of fresh air and the room is regularly aired out. The ground should be flat and hard enough but not jarring to your bones. If you can practise lying-down exercises on a folded blanket or a two centimetre sponge mat, it is better. You don't need to hide from the world in complete quiet. In our present world, it is better to get used to noises and filter them out: since noise only bothers you if you let it. But if the weather is fine, go outside with a blanket and enjoy being close to nature.
Eating and drinking before, during and after exercising
One of the most important preconditions of training is an empty stomach. You can start sports 2 hours after a big meal and 1 hour after a small one. As a general rule, do not eat anything 1 hour before your main training. Afterwards, eat foods containing protein so that your muscles build up. It is also important to supply minerals and vitamins after training: you can provide these via mineral water, effervescent tablets or a vitamin concoction.   Drink a glass of water before training, have a few glasses during training and 2 glasses afterwards. If you need to go to the toilet every 2-3 hours and your urine is light, you...
Very important: Breathing!
Unfortunately, very few people use the correct breathing technique during training. Incorrect breathing does not only slow down your development but it also can lead to accidents and injuries. First of all, have yourself examined by a doctor if there is any barrier in your nasal passage (nasal septum deformation or nasal polyp) that blocks your nasal breathing to a great extent. If there is, it must be removed: ask for your doctor's help. Women usually inhale most with upper breathing, when the top of the shoulders and trunk lift up. Most men are characterised by stomach breathing: when the midriff moves, and the air flows into the...
A little anatomy - Muscles
In the first place, you will need to know some anatomy of the human body, to help you fix the exact areas to work on, plan movements, and aid the operation of certain body parts and muscles. For this, a mirror, photos or a video of you will be useful. With this method you can imagine the individual muscles where you need to concentrate your thoughts while exercising. The basics of successful training are to know your body, and be able to concentrate on the active muscle groups during training. You can find the 26 most important muscles in the following illustration. Knowing their location and their movements is necessary to understand...