My beauty is now

Fitness – is, first and foremost, a healthy lifestyle. Fitness – is also the perfection of physical form, the balance of emotional state. One and the final determination of fitness does not exist. Until now, there is even a discrepancy in the spelling of the word "fitness" and "fitness". Literally translated from the English word fitness (fitness) indicates the suitability, compliance. The term "fitness" means diversifying physical abilities while improving the well-being during fitness. Fitness – a lifestyle which preserve and strengthen health, emotional balancing, improve physical fitness. Fitness allows a person to live fully, to be free from control of risk factors. With the help of fitness develop potential physical abilities.

Fitness – a way of life, leading to physical and mental health. Fitness includes classes in the gym, and aerobics, and nutrition – in a word, fitness – it is a way of life, which is called "healthy". Fitness – is a lifestyle. Healthy, active, handsome, charming. Fitness necessarily associated with success in life and youth. Also distinguish and fitness as a sport. Here are a few versions of the history of fitness: Antique. In this version, the purpose of fitness – inner harmony and outer beauty. This is what is sought in the 5 th century BC the ancient Greeks, devoting themselves to sports and athletics is turning into a kind of art. It was a lesson for the elite. Moreover, many hours of daily exercise did athletics profession – an ancient god-like athletes have been spending all their time on training to win at the Olympics. Later, in the 2 century AD Arts Athletics reached Rome, and athletic contests were there favorite folk spectacles. Nothing in history has had such power, as the fitness – at the Olympic competitions were suspended war. And the games were revived in 1896 as an affirmation of friendship and understanding throughout the world. In our time, as in ancient Greece, fitness for some became a profession, but for others – a way to achieve physical perfection, and spiritual harmony. True, modern athletes have altered antique sports beyond recognition, making the sport more rigid. But even after the end of his career virtually every athlete is engaged in fitness and receives it's more fun than on sports. American. "Officially" fitness appeared in the U.S. about 30 years ago, although the first fitness programs have been formed during the Second World War. In order not to lose time, U.S. soldiers trained with weights, strengthens muscles press, moved up … Then, these simple exercises and have become classics over the years have improved fitness professionals. In the 70 years of 20 century tests of the physical state of different populations have identified many problems with the health of many Americans. And these problems have increased in proportion to improve the quality of life. People come from work, turns on TV, drink beer … And if in the big cities have had a sort of alternative to this "lifestyle", then in the provinces it was so bad. And then the President's Council was established in fitness, which includes the 20 most influential professionals in the field of fitness, as well as politicians from different states. The main task of this council was promoting fitness. As a result, if 10 years ago, the U.S. was 4 million people involved in fitness, but now only members of fitness clubs – 16,5 million. And this figure does not cease to grow. Russian. In Russia fitness has come relatively recently, about 10 years ago. By the time the Russians have almost forgotten how to look after themselves. And had to start from scratch – to explain the meaning of "fitness" to explain features of the fitness programs to teach people the right deal. Russian fitness industry is developing so rapidly, that now the level of expertise and level of education of people engaged in fitness clubs is very high.At what time of day to conduct effective fitness training? Today it is no secret that human bio-rhythms are controlled by the internal clock, which is subordinated to wake up time, bedtime, meals, and much of what we do not even think, considering it a natural requirement of the organism. This, in fact, waste product of our brain to regulate body temperature, blood pressure, metabolism, etc. Physical activity, rather, its effectiveness also depends on the internal clock, and is calculated individually for each dealing. Training will be most effective during the peak temperature of your body. A few hours before waking body temperature is below its daily minimum value. And somewhere in the middle of the day the temperature reaches a maximum value. Scientists have conclusively proven that the middle of the day or early evening the best time for sports. At this time of the day the body temperature reaches a peak, the muscles are in a heated condition. Indicators of strength are optimal, the reaction rate is highest, and blood pressure is relatively low. If you want to calculate "their" optimum time for training measures and records body temperature for 5 – 6 days every 2 – 3 hours. The graph mark the time of the highest temperature rise. 3 hours before the peak and 3 hours after and will be your best time to exercise. Fitness – it was strictly a scientific system of human perfection. To achieve the maximum effect of fitness is useful to get acquainted with the scientific principles of fitness training. As is known, the basis of fitness and physical health is a healthy lifestyle, the development of sports and motor abilities. Such qualities, which give the most complete, and the definition of fitness with a reasonable combination, multiple. This:

Total aerobic endurance – the ability to perform work for a long time average power and resist fatigue. The development of this quality is a guarantee that the movement can be performed for a long time while fast recovery after exercise. Your aerobic system uses oxygen to convert carbohydrates into energy. During long-term studies in this process also includes fats and partially-proteins, making it almost ideal aerobic exercise for fat loss. Speed Endurance – the ability to resist fatigue at submaximal loads of speed. Power Endurance – the ability to resist fatigue loads at a sufficiently long forceful nature. Power Endurance shows how the muscles can cause repeated efforts and for how long to support such activity. Power endurance is important for any form of active fitness classes: from anaerobic repetitive heavy lifting to intense aerobic activity when running. Power-speed endurance – the ability to perform sufficiently long time exercise the power with a peak speed. Flexibility – the ability to perform human motion with large amplitude due to the elasticity of muscles, tendons and ligaments. Increased flexibility reduces the risk of injury during exercise. Speed – the ability to rotate as fast as muscle contraction and relaxation. Dynamic muscle strength – the ability to maximize rapid (explosive) manifestation of the efforts of a large burdening or own body weight. This is a short-term release of energy that does not require oxygen, as such. The growth of muscle strength is often accompanied by increased volume and density of muscle – "construction" of muscles. In addition to the aesthetic value increased muscle less susceptible to damage and help control weight, because muscle tissue requires more calories than fat, even during rest. Agility – the ability to perform the coordination and complex motor actions. Composition (composition) of the body – the proportion of fat, bone and muscle tissues of your body. This ratio, in part, shows the state of your health and physical education, depending on your weight and age. Excess body fat increases the risk of heart disease, diabetes, elevated blood pressure, etc. In the history of anatomy have been sev
eral attempts by mathematical calculations to derive a formula of beauty.Today we have many such tables, formulas and graphs (on this below). But in practice the reliability of them, despite the apparent validity and credibility, it seems very doubtful. No one formula will not tell you, beautiful (in proportion, elegant), you outwardly or not. Do not tell you this, and none of those electronic computers, which are equipped with some fitness centers. I recommend you follow a simple reflection in the mirror. Here are the basic requirements which must be characterized by a good addition:

Good posture (straight back and slightly lowered and slightly laid back shoulders);

Raised a strong chest, (elastic and "holds" form);

Pronounced waist without excess body fat;

Strong, prominent gluteal muscles;

Slender legs

The lack of excess body fat. But for lovers of all sorts of calculations give several different formulas, where:

B – leg thigh under the gluteal fold;

P – and arm circumference (arm);

H – a circle of leg;

W – circumference of the neck;

G – chest girth;

T – waist circumference. Proportionality figures (P) can be defined as follows:

P = B: (H + R + W), should be orientrirovatsya about the following indicators:

for women P = 0.54-0.62,

Men's D = 0.46-0.52. Body balance can also be defined this way:

P = (foot length: body length) x 100% or P = ((height standing growth – while sitting): growth sitting) x 100% Yet another formula of proportionality body:

P = (waist circumference: height) x 100%

Normally 40-50%. Grace can be defined by the formula:

I = (T – T): (2H – B) Indicators should be roughly:

And for women = 1-4,

for men and = less than 1. Despite the fact that excess weight may lead to decreased metabolism and cardio-vascular system, the number of overweight people is growing every year. According to experts of the World Health Organization, obesity now affects around one fifth of the total population. Accumulation in the body only 4-5 kg of excess fat creates some changes in metabolism, which is sufficient for the development of atherosclerosis. It is considered that the ideal human body weight should remain throughout the life around the way he established in 25 years. It should also distinguish between the concept of "obesity" and "overweight". Obesity – is the excessive accumulation of adipose tissue in the body which endangers human health. Overweight – the presence of a person lose weight without a serious threat to health. When you looking like the difference between these states are very significant. Although obesity arises for various reasons, most important of these are two – too much food and lack of physical activity. To carry out its vital functions (movement, heat buildup, updated fabrics) the human body needs a certain amount of energy. Necessary for life energy the body gets from food. To maintain a constant body weight should strictly take into account the caloric intake and their consumption (power consumption). If the body gets more calories than the cost, the person starts to gain weight. To get rid of excess weight is necessary to perform the following recommendations:

Observe the necessary recommendations on nutrition.

Increase energy costs. Increase power consumption can be increased by increasing the level of physical activity (aerobics, fitness training, etc.). In the arsenal of their sporting activities need to enter different types of physical activity: walking, running, skiing, cycling, sports, gymnastics, etc. Preference should be given to aerobic training session. Among available in the everyday life of physical activity should be made walking up the stairs. Approximate energy expenditure when climbing stairs with a frequency of 60-70 per minute is 0.14 kilocalories per 1 kg of weight. Thus, a woman weighing 70 kg spends when climbing stairs about 10 kcal per minute. Power consumption while descending the stairs a few below. Starting with the appropriate training for 10-15 minutes and bring up to 30-40 minutes. Note irregular and Non-Intensive classes contribute only increase the appetite.Classes should be conducted at least 3-4 times a week and in sufficient quantities, with an optimal load. Stress – a response against various extreme impact, which can be not only a psychological nature (the conflict, problems at work, the vagaries of children, nagging parents, a constant lack of money, household chores), but the physiological nature (all winter, we look forward to the first spring sunlight, heat, and as soon as the sun heated up in earnest, begin to complain about the heat and dust). And he and the other type of negative factors – stressors cause the same biochemical changes in the body. According to the theory of Canadian biologist and physician H. Selye, first suggested this term, the general reaction to a stressful situation occurs in three stages:

1. Phase alarm. Our usual set of emotions is replaced by anxiety and apprehension. From this fact and starts stress. At this stage the body is prepared to recognize the problem, saves resources for its solution. This so-called "prelaunch fever.

2. For a short time, he adapts to the constant presence of the stressor, while continuing to draw strength from their reserves, simultaneously producing a huge amount of adrenaline. This so-called phase of resistance, apparently characterized by the absence of any specific symptoms of the developing stress, which makes it invisible to others, and sometimes for the man himself. We can say at this stage, the influence of stress factor is positive, as mobilizing the resources of the organism.

3. However, these resources are not limitless, once end strength to combat the problem, spent all the resources and eventually phase depletion occurs, extremely dangerous, leading to nervous breakdowns, and sometimes even death. According to psychologists, anger, irritability, aggression is very rarely a response to any particular situation. In everyday life, when a person something fundamentally not satisfied, then over time it begins to accumulate inside the so-called negative charge. Over time, negative emotions burst out uncontrollably, even for minor reasons. This is a devastating effect on health: increasing the pressure, the risk of cardiovascular crises, heart attacks and strokes. Stress and emotional tension significantly reduces the resistance of the organism – in this sense can be regarded as psychologically stemming from any disease. With all our desire to avoid stress is impossible. Most people can not control themselves because they have already accumulated inside the excess negative potential. With regard to fitness: Many expect that the changes in shape can occur from scratch. Often a novice will train a year and a half, and starts to whine: so long to get ready, but no serious result, as no! Meanwhile, during this period, starting with a full rastrenirovannosti not rack up a quarter of the physical form, which is called excellent! Stress can accumulate in themselves. Here's the simplest methods of self-control to help avoid all sorts of "inadequate reactions":

Reduce your consumption of cigarettes and coffee, but better quit smoking and drinking coffee at all. Both aggravates nervous reactions, makes a person irritable.

Try to consciously find situations that provoke you in fits of anger.

Try to avoid such situations.

Try to always assess yourself as a man healthy, cheerful and active.

Involved in fitness. Physical activity "feeds" mentality compensatory positive emotions. If you are in a stressful situation, straighten your back, straighten your shoulders and Pull belly. Stop thinking about what happened. Think about how you look now. Relax your face, remove from him strained and pained expression. Spend a few times the language of the tee
th and then lick her lips. Put your hands on the forehead and gently push. Gently pat his hands on the cheeks. Rub temples. Take a few deep breaths, his hands resting on his knees and relax them. Then take a few deep breaths, clasping his fingers into the castle. When sitting at a desk or computer, skinte shoes and quietly tap their feet on the floor – and the entire foot. Another "reassuring" exercise – hitting edge of his hand on a solid surface.It soothes and helps you focus, and at the same time strengthens the edge of his hand. If you have no one sees at the moment – you can jump and wave my arms and legs. Breathing exercises help relieve the tension and irritation and is a good way to combat fatigue. Sit taller, your legs hanging freely. Several times in the legs twist and one to the other side: braided in one direction – raspletite – braided in the other side. Several times drag intertwined legs right and left. Straighten your legs, tighten, then relax. Slightly bend your knees, place them parallel to each other and shake them side to side. Stand up, straighten up, as a string, another deep breath, exhale mouth. In short, do fitness – be healthy!