http___fitnessexerciseonline.com_category_advice__lang_ga.xml
http___fitnessandexercisespot.com_what-is-effective-fitness-training__lang_hr_1.xml
1.1 2.1 2.2 2.3 2.4 2.5 2.6 3.1 3.2 4.1 4.2 5.1 5.2 5.3 5.4 6.1 6.2 6.3 6.4 7.1 7.2 7.3 7.4 7.5 7.6 7.7 7.8 7.9 8.1 8.2 8.3 9.1 10.1 10.2 11.1 11.2 11.3 12.1 12.2 12.3 12.4 13.1 13.2 14.1 14.2 14.3 14.4 15.1 15.2 15.3 16.1 16.2 16.3 16.4 17.1 17.2 17.3 17.4
Oiliúint Folláine – Conas a Déan é More Éifeachtach Number of trainings. What’s most necessary for making a fitness program more effective is establishing a certain number of trainings every week. It is considered that the minimum number of trainings is two (anaerobic) and three (aerobic) every week. If they are combined, their number can be reduced to three trainings a week (two combined and one aerobic). Obviously, an increase in the number of weekly trainings brings better and more rapid results. Their maximum number would be four force trainings (anaerobic) and six resistance trainings (aerobic). Doing less than the minimum of training could lead to erasing of information and getting out of shape. Training more than the maximum indicated could bring with it the risk of over-training, of physical overwork. Individualize the frequency of the programs. One of the roles of the fitness trainer is to individualize the frequency of the programs, in order to find the best periodicity for every person involved in training. Performing the exercises correctly. Another factor that can increase the effectiveness of a training program is performing the exercises correctly. Wrong technique will quickly determine worse results, even if the program which includes those exercises is well conceived, organized in time and personalized. Besides lack of good results, the person who didn’t acquire good training technique exposes himself to the risk of sometimes very bad accidents (muscular ruptures, hernia, stroke, etc.). Performed automatically. The movements a person learns must get to be mastered and performed automatically, the same as the technique of breathing which accompany them. This way, the sportsman will save mental energy that he can use for getting the right intensity, focusing on the muscle towards which a particular exercise is directed, forced repetitions of movements, etc. Any new exercise require patience and time in order to be correctly assimilated and introduced in the set of exercises mastered by any sportsman. Well-balanced diet and hydration. Besides a well-balanced diet (carbohydrates, proteins, lipids – 4:1:1 – the proportion in grams per kilogram of food principles), hydrating must be given special care. Good hydrating of the body has as a result the increase of the efficiency of a fitness program. The body must be carefully hydrated before, during and after training. The sensation of thirst must not be experienced – this would only be a late signal of dehydration. The types of liquids that can be used can and should vary a lot: soda, plant teas, fruit, fresh juice, isotonic drinks, energizers, etc. Be also careful with the drinks that fasten dehydration. This category of liquids includes drinks which contain caffeine or alcohol. They forcedly increase dieresis, fastening dehydration, which is also naturally determined by the training (especially by aerobic training). Biorhythm. Another factor that must be considered is biorhythm, which is specific to each person. The training must thus be placed at the time of maximum physical efficiency, time which is directly related to the increase of the body temperature Roghnú na Ceacht Ceart Chun tú An cineál a fheidhmiú a dhéanann tú ag brath ar fad ar tú, agus cad is mian leat a dhéanamh. Cad fuath tú ag déanamh, íoc táillí ballraíochta, agus an bhfuil nó nach chun trealamh a cheannach go bhfuil gach rud is gá duit a mheas chomh maith le freagra. If you choose something that you don’t like to do, you aren’t going to keep doing it for a long period of time. Give it some thought – if you don’t like jogging, you aren’t going to get up at 6 AM and go running. If you can’t find something you like to do, choose something you hate the least, which will normally be walking. Walking is great exercise, as it suits all levels of fitness. Is féidir le duine ar bith tús a chur le clár siúlóide ag am ar bith, tá sé de ghnáth ar an déine agus fad go difriúil. Walking is also a social exercise, as it isn’t difficult to find a training partner to chat with while you exercise. Walking with a partner will also make time go by faster. No matter what exercise you choose, you should start at a low level of intensity and build it up over a period of weeks, which is essential to the longevity of your exercise program. If you start off too hard, d'fhéadfaí tú deireadh suas le gortú a éileoidh am saor a fháil níos mó ná. Má tá tú i ndáiríre i gcruth dona, you should start off by walking for 10 minutes each day. Then, increase it by 5 minutes every 2 weeks. To make things more interesting, you should try walking a different course every few days. Is féidir leat uainchlár freisin cara éagsúla chun Shiúlfainn leat gach lá den tseachtain. Más rud é nach bhfuil ag siúl do rud, then you may want to try a fitness center. They have loads of variety and normally have trainers on hand to answer any questions you may have. Nuair a roghnaíonn tú lárionaid aclaíochta, déan cinnte go dtugann siad seirbhís mhaith. Más rud é nach bhfuil siad sásta chun cóir leighis tú go maith sula tú isteach, then they certainly won’t after you join. You should also make sure that the equipment they use is well taken care of. Tá sé éasca a fháil amach, mar tá gach leat a dhéanamh éisteacht leis na meaisíní. Má squeak siad a lán nó torann a dhéanamh, then chances are they aren’t being taken care of. If you still aren’t sure what you should do, ansin ba chóir duit breathnú isteach gailf nó leadóige. Tá an dá gníomhaíochtaí sóisialta maith i réimsí is mó, agus is féidir leat freastal ar fiú cairde nua. Tá leadóg mór do folláine cé nach bhfuil sé do dhuine atá díreach ag tosú amach. Mura bhfuil tú a fheidhmiú in am ar fad, then golf may be the best activity for you.
1.1 2.1 2.2 2.3 2.4 2.5 3.1 3.2 4.1 5.1 5.2 5.3 6.1 6.2 6.3 7.1 7.2 7.3 7.4 7.5 7.6 7.7 7.8 8.1 8.2
Što je učinkovit fitness trening Što je najpotrebnije za izradu fitness program učinkovitiji uspostavlja određeni broj treninga tjedno. Smatra se da je minimalan broj treninga je dvije (anaerobni) i tri (aerobic) svaki tjedan. Ako su u kombinaciji, njihov broj može se smanjiti do tri treninga tjedno (dva kombinirana i jedan aerobic). Očito, povećanje broja tjednih treninga donosi bolje i brže rezultate. Njihov najveći broj će biti četiri treninga snage (anaerobni) i šest otpora treninzima (aerobic). Radi manje od najmanje treninga mogao dovesti do brisanja podataka i uzimajući vanjska strana od oblika. Obuka više od navedenog najviše može donijeti sa sobom rizik od pretjeranog treninga, fizičke prekovremeni rad. Jedna od uloga kondicijskih trenera je da individualiziraju frekvenciju programa, kako bi se pronašli najbolji periodiËnost za sve osobe uključene u osposobljavanje. Još jedan čimbenik koji može povećati učinkovitost programa obuke izvodi vježbe ispravno. Pogrešno tehnika brzo će odrediti lošije rezultate, čak i ako je program koji uključuje one vježbe dobro je zamišljen, organizira u vrijeme i personalizirane. Osim nedostatka dobrih rezultata, osoba koja nije steći dobar trening tehnike izlaže riziku ponekad vrlo loše nesreća (mišićne pukne, kila, udar, itd.). Pokreti osoba nauči mora doći do biti mastered i obavlja automatski, isto kao i tehnike disanja koji ih prate. Na taj način, sportaš će uštedjeti mentalnu energiju koja se može koristiti za dobivanje pravo intenzitet, s naglaskom na mišiće prema kojima posebno vježba usmjerena, prisilno ponavljanje pokreta, itd.. Svaka nova vježba zahtijeva strpljenje i vrijeme kako bi se točno biti asimilirani i uveo u set vježbi ovladati bilo sportaša. Osim uravnoteženoj prehrani (ugljikohidrata, proteini, lipidi - 4:1:1 - Udio u gramima po kilogramu hrane načelima), hidratantna moraju dobiti posebnu njegu. Dobra hidratantna tijela ima kao rezultat povećanje učinkovitosti fitness programa. Tijelo mora biti pažljivo hidrirani prije, tijekom i nakon treninga. Osjećaj žeđi ne smije biti iskusan - to bi bila samo kasno signal dehidracije. Vrste tekućina koje se mogu koristiti, mogu i trebaju se razlikovati puno: soda, biljni čajevi, voće, svježi sok, Izotonicna pića, Aktivatori, itd.. Pazite s pića koje pričvršćivanje dehidraciju. Ova kategorija uključuje tekućine pića koji sadrže kofein ili alkohol. Oni nasilno povećati dieresis, pričvršćivanje dehidraciju, koji je također, naravno, ovisi o obuci (osobito aerobnog treninga). Još jedan čimbenik koji treba uzeti u obzir je bioritma, koji je specifičan za svaku osobu. Trening tako mora biti postavljen u vrijeme najveće fizičke učinkovitosti, vrijeme koje je izravno povezan s povećanjem tjelesne temperature