How do I start to play sports and do not harm health

Sport does not guarantee health, conversely, ill-conceived exercises can cause injury and permanently alienate you from training. If you decide that you do without a coach, consider a few important points to lessons were comfortable, safe and enjoyable.

1. Track pulse zone

Often newcomers who are not familiar with treadmill training rules, break off the bat. Twisting joints in place, they run hard, so that the pulse rises to 70-80% of maximum heart rate (HR). As a beginner can not stand this pace, he soon suffocate, feel nauseous and stop.

Furthermore, such stress can be bad for the cardiovascular system, especially if the novice athlete are overweight. As a result, training will be ineffective and will likely be the last. To avoid this, be sure to follow the pulse and increase the load gradually.

To start count your maximum heart rate.

220 - your age = maximum heart rate.

Start with cardio workouts. This light activity on the pulse of 50-60% of the maximum. Followed by fat-burning zone on the pulse of 60-70% of the heart rate limit. Activity in this area felt quite comfortable, it does not cause nausea and severe shortness of breath and this helps to burn more fat.

Aerobic exercise begins with a pulse of 70-80%. It improves the health of the cardiovascular system, increases lung capacity and continues to burn fat.

Here is an approximate plan for the first run: 10 minutes in the warm-up area, 10 minutes in the fat burning zone and 10 minutes in the aerobic zone. Gradually increase the time spent in the aerobic zone, to 15 minutes, and do not forget the 5-minute cool down on the pulse of 50-60%.

To keep track of your heart rate and heart rate zone during the run time, use Cardiosensor or fitness bracelets. Many do not like the chest strap: them uncomfortable to wear and take off, they press and slide. At the same time, in comparison with fitness bracelet, they provide a more accurate heart rate figures.

There is a good option sensor that is worn on the shoulder or forearm, - Polar OH1. He's budget, convenient and accurate. The optical sensor on the strap is connected to any of the smartphones on the iOS and Android gadgets or the Polar sports - sports watch, trackers activity or bike computers - and shows your heart rate.

Data on the pulse can be viewed on the phone or watch sports. Of course, the second is much more comfortable during activity.

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If you do not want to have any sensors or on the chest or on the shoulder, there is the option of smart watches with built-in optical sensor - Polar M430. The optical sensor of this model only 1-2% less than the breastplate of accuracy and absolutely wins on convenience.

For experienced runners, these hours will be useful, but for beginners it is an absolute must-have. The clock tells you how to train and how long it takes to recover from a workout. In the application or the Web client, you can find Polar Flow exercise program, painted by leaps additional strength exercises with video, interval training.

In addition, the clock will help keep track of your progress. Via the Running Index, you will learn about your VO2 max - the maximum oxygen consumption - and other fitness indicators.

More advanced runners Polar M430 will set the right cadence, or frequency of steps to make the program to prepare for the race and improve their results.

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2. Listen to the right music and think about safety

Many runners and cyclists love to listen to music during exercise, and this is no accident. Music is upliftingHow does music aid 5 km of running? and increases the pleasure of training, the energetic composition helpInfluence of music on maximal self-paced running performance and passive post-exercise recovery rate maintain the pace and slow - faster restore pulse after jogging.

I listen to music a lot of advantages, but there are also disadvantages - namely, security. Cyclists and runners are advised not to engage in headphones because of the possible dangers: you will not be in time to hear a car, there is a risk to get under the wheels.

Fortunately, it is not necessary to give up music or transfer workout room. Modern bone conduction technology leaves your ears open and at the same time provides you with the musical motivation.

For example, headphones AfterShokz Trekz Air sound travels through the bones of the cheeks to the ears. At the same time you can hear perfectly, and music, and what is happening around you.

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If you are engaged in the hall, at the stadium or in the forest and the cars do not pose a threat to you, you can listen to music and with normal headphones, but it is better to give preference to wireless: they do not cling to the trainers and not wallow in pocket.

There are just good wireless headphone with high sound quality, such as Byron BT from Beyerdynamic three silicone tips in different sizes. Choose under his ear and listening comfort - great sound, nothing falls out and is not loose while driving.

You can switch tracks directly on the headset, receive a call from your phone, without slowing, and listening to music of 7.5 hours in a row.

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There are also special models for sports and fitness, such as iSport Victory Wireless from Monster. If the last headphones more could accidentally fall out of the ear, the iSport Victory Wireless exactly will not. There is also a special addition of silicone ear tips, which follows the curve of the ear and fastens securely in it.

In this case, the headphones are covered with anti-bacterial coated and protected with sweat and dust. You can safely wash them, and on the ear is not irritation.

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3. Change your habits in daily life

For good results in sport and fitness are important not only to your workouts, but also the way you behave in everyday life. Activity, nutrition, sleep, stress - all these affect your athletic performance and reduces the risk of injury.

Lack of sleep lowersEffect of 1 Week of Sleep Restriction on Testosterone Levels in Young Healthy MenFREE levels of testosterone, which has a negative effect on body composition, preventing you to lose weight and gain muscle mass. Try to sleep 7-8 hours a day and go to bed at about the same time, make it easier to fall asleep.

Stress, especially strong and long-lasting, negative effectEffects of Anxiety on Athletic Performance on the cardiovascular system, increases blood pressure, reduces the ability to concentrate and reduces motivation. Furthermore, stress increasesChronic stress puts your health at risk cortisol, which suppresses testosterone and suppresses immunity.

In addition to sleep and stress should take care of daily activities. A sedentary lifestyle detrimental effect on posture, reduces energy consumption and makes all your efforts to fight obesity less effective.

In addition to getting rid of extra weight, nutritionists recommend drinking more water - it has provenEfficacy of water preloading before main meals as a strategy for weight loss in primary care patients with obesity: RCT a positive effect on weight loss, even without counting calories.

To correct any errors in daily life, you need a good fitness tracker, which helps to track daily activities, quality of sleep, water and stress.

For daily monitoring suitable fitness bracelet Polar A370 with the function of continuous monitoring of heart rate throughout the day. It will help you take control of everything: daily activity, sleep, energy and training.

Bracelet will show how well you slept, how many times woke up in the night and how behind the scheduled hours of sleep, prompt, when you sat up and it's time to warm up. By the way, Polar A370 can also be used for training: bracelet keeps track of your results in different types of activity, detects heart rate zone and determines the intensity of the exercise.

Of course, it will not replace dedicated sports watch with a lot of functions, but this is not required. This is your friend and helper for every day, not only during training.

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There are even more advanced body managers who are able to keep track of even the level of stress, such as Healbe Gobe 2. Like other gadgets such a plan, Gobe 2 detects activity, energy and sleep, but in Unlike many, can show the level of hydration, calories consumed and emotional voltage.

While you do not need to enter any data: body-manager himself considers calories consumed for food digestion speed and automatically calculates the balance between consumption and waste, every seven minutes, determines the level of hydration through the analysis of interstitial fluid and reminds you what to drink water.

Due to the sensor galvanic skin response, heart rate monitor, and the quality of sleep Healbe Gobe 2 concludes your emotional stress and the amount of stress. Not bad, if in doing so he reminded meditate and calm down, but this function seems to be no.

In any case body Healbe Gobe Manager 2 helps you to keep control of all the parameters of the organism and in case of deviations quickly remedy the situation.

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4. Track your progress

Own assessment of progress is far from objectivity. After the first lesson, you can feel like a real athlete, although there is no visible progress, and during periods of bad mood to underestimate the results.

Even if you have normal weights, they will show you only the weight, but this is not enough to evaluate their achievements. The fact is that in the process of training the weight may be in place, but the percentage of fat and muscle - to change.

Tracking not only your weight but also body fat percentage and body mass index, you will see your progress, you will be able to choose the optimum diet and lose motivation.

And to keep track of percent body fat you do not have to be recorded in the clinic already has a compact and affordable scale with such a function. For example, the intelligent diagnostic scale by the Chinese company Picooc.

When you get up on the scales, they are passed through the body of a small and unobtrusive for your current rank, determine body mass index, body fat percentage and muscle mass, and even metabolic age. In addition, you do not need anything to remember and record tracking results: Picooc S3 are connected to the phone over Wi-Fi or Bluetooth, depending on the model, and you will see your entire statistics in the Russian-language application PICOOC.

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5. Keep an eye on the air quality

Whether you are planning to do in the gym, on the street or at home, to your workout to be effective, comfortable and really good for health, it is important to choose the right place.

It is not necessary to arrange jogging near the motorway or to engage in a stuffy, unventilated room, even if it cheap ticket. Intensive training in a hot room increases body temperature, which can causeThe relationship between insomnia and body temperatures. insomnia, and running in a polluted air is unlikely to bring health benefits.

You can even determine the quality of the air, before deciding where to do. There are special little gadgets to determine the air quality, temperature and humidity on the go.

A good option - portable monitor Atmotube. This baby weighing 42 grams, you can hang on a keychain or simply put in your pocket.

It will show you the temperature, humidity and air quality, determine the amount of carbon dioxide and carbon monoxide gases. The data can be viewed on the phone, or quickly identify the color of the indicator. If the indicator light is blue - the air is good, yellow - not red - bad.

You can analyze the air at the touch and find out whether or not to engage in sports here or need to look for a clean, fresh and cool place.

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Often, the most good intentions come to nothing simply because they do not have enough information and resources. Incorrectly matched load, bad place for training or a lack of motivation can ruin your plans for a long time to keep you from playing sports.

Correctly Marshall workout enough sleep and fight with stress, keep track of your progress and have fun, and Sports will bring you only benefits, and training firmly enter into your a life.

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Enter the promotional code SPORTHACK and get a 10% discount.

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