
First task is a **Fitness Motivation**

One of the main factors for quickly achieving the goal, the effectiveness of training and enjoying the loads is the motivational component (read my last post about motivation).
Motivation is directly related to the planning and involvement of the coach in the training process. The level of motivation of his student depends on the coach!

## What are the main motives that affect training?
There are 9 main motives that affect training.

**Emotional pleasure**

![Create routes via your file + folder structure](emotional-pleasure.png)

Getting pleasure from physical activity, movement and telex sensations in the process of training.

## What to do?

Make training fun and enjoyable! Personalization of methods, means, taking into account the physical form, state of health, characteristics of the ODA, individual preferences, psycho-emotional state and goals.

**Social self-assertion**

![Create routes via your file + folder structure](social-self-assertion.png)

Expressed in the desire to prove oneself, the success achieved from training is experienced in terms of personal prestige, growth, respect and expectation of admiration from other people.

## What to do?

Praise for success, for the efforts and good performance of the workout or its individual parts, exercises! Talk about what works and what needs to be worked on.

**Physical self-affirmation**

![Create routes via your file + folder structure](physical-self-affirmation.png)

Desire to improve, physical development and character formation (example: I don’t want to be lazy, I don’t want to get fat, I don’t want to degrade, I want to be beautiful, healthy, successful)

## What to do?

Say what we train and why, remind about the importance of training and their impact on physical fitness, appearance, success and psycho-emotional state, explain what skipping workouts, eating disorders and daily routine can lead to.

**Social-emotional**

![Create routes via your file + folder structure](social-emotional.png)

Participation in sports events due to their high emotional component, the opportunity to become a part of something important, to feel belonging to a certain group of people, love for a competitive atmosphere, the opportunity to enjoy success (possibility to receive medals, diplomas, awards ...).

## What to do?

Plan participation in competitions with the wards and create a competitive atmosphere in training!

**Social-moral**

![Create routes via your file + folder structure](social-moral.png)

Not wanting to let down your coach, family or friends.

## What to do?

Form a sense of responsibility, create small groups, conduct split workouts. The coach must show his interest in the student, in training with him and in the desire to show the result (keeping a diary, monitoring the diet, receiving feedback during training and throughout the day, remote maintenance and consultation, homework ...)!

**Achieving success**

![Create routes via your file + folder structure](achieving-success.png)

The desire to improve personal results, training to maintain the achieved level of physical fitness, in order to achieve new goals (desired weight, body fat percentage, muscle volume, strength level, endurance, running performance, etc.).

## What to do?

Set clear and realistic goals, do testing, measurements, photos before and after, analyze the work done!

**Informative**

![Create routes via your file + folder structure](informative.png)

The desire and interest in studying theoretical issues in training activities, the desire to perfectly master the technique of movements, to understand the methodology, biomechanics, anatomy, physiology, nutrition, etc.

## What to do?

To form interest in the training process, develop a sense of awareness and involvement, tell how the training is built, why and how the exercise is performed, what mistakes and how to correct them, what muscles work in the exercise, recommend literature and courses!

**Rational-volitional**

![Create routes via your file + folder structure](rational-volitional.png)

I train to take a break from mental work, get a surge of strength, get distracted, and compensate for a sedentary lifestyle.

## What to do?

Plan the load based on the current physical and psycho-emotional state, listen to the wishes for the load and exercises, make the necessary corrections, and not stupidly follow the plan! Selection of methods and means to correct the possible negative effect of lifestyle.

**Professional applied**

![Create routes via your file + folder structure](professional-applied.png)

Training as a means of training and improving the efficiency of labor, household and professional activities.

## What to do?

Plan training sessions taking into account the characteristics of professional, household and work activities. To achieve a positive transfer of the effect of training to daily activities, increasing efficiency and effectiveness.

## Result

Analyze what drives your wards.
Isolate the most important and build the workout so that it matches the inner feelings of the clients.

This will allow you to reduce the percentage of those who stop exercising. And at the same time, increase the satisfaction of your wards from classes.

Fitness Motivation Options


## Course features

**METHODOLOGY**

You will get acquainted with the approach that is considered the most popular
in European fitness schools and Pilates studios.

**VIDEO**

More than 10 hours of video tutorials are waiting for you, in which the principles of Pilates, the features of this direction and exercises are analyzed.

**Expertise**

I'm an active teacher and trainer in Ukraine, which allows us to guarantee a high level of delivery.

**VISIBILITY**

In the course, each exercise is analyzed in as much detail as possible. Its modifications and nuances of implementation are demonstrated.

## Pilates course program

**Anatomy**  Optional section

![Create routes via your file + folder structure](anatomy.jpg)

```js
- Functions and features of muscles
- Joint structure and movement
- circulatory system
- Innervation
- Tendon-ligamentous apparatus
- Myers chain system
```

**Basics of Pilates**  First section of training

![Create routes via your file + folder structure](basic.jpg)

```js
— Method definition
— Principles of the Pilates system
– Pilates schools and directions
– Influence of breathing in the Pilates system
– Muscles of the center and their importance
— Initial provisions of the methodology
```

**First stage**  The second section of training

![Create routes via your file + folder structure](start.jpg)

```js
- Basic body positions
- Common Mistakes
- Variants of modifications
- Rules for performing exercises
— Examples of equipment application
- Accent segments of each movement
```

**Average level**  The third section of training

![Create routes via your file + folder structure](middle.jpg)

```js
- Features of progressions
- Execution rules
- Modification options
- Analysis of target muscles
- Exercises with equipment
- Common mistakes
```

## Course stages



Learn more about it [here](https://evotren.ru/).


Course Pilates


## WHAT COULD BE CONSIDERED A CARDIO EXERCISE

**definition**

These include not only well-known cardio exercises or running. Theoretically, this group can include any exercises during which the human pulse is between 60% and 80% of the maximum heart rate, it is also MHR. This indicator is calculated individually according to a special formula:

for men, subtract age from 220;
for men, subtract age from 226.
If the pulse is below 60% of the MHR, then the heart is not working actively enough, which is why excess fat is not broken down. Such training has only a healing effect. Exceeding the threshold of 80% of the MHR, in turn, is fraught with the risk of developing heart disease. Along with the above calculation methods, the Tanaka and Marta Gulati formulas are used for men and women, respectively. They look like this:

Tanaka formula - 208-0.7 x (age);
formula of Marta Gulati - 206-0.88 x (age).

![Create routes via your file + folder structure](kardio-gym.jpg)

## MAIN TYPES OF CARDIOS

Walking. An excellent form of exercise for people with cardiovascular disease or obesity. When walking, there is no high load on the joints, muscles and heart, and you can exercise both in the gym and on the street.

Run. The simplest and most affordable type of cardio load, the main thing is that there are no problems with the knees, and he runs in shoes suitable for this. Running is a versatile cardio workout - you can do it in the gym on a treadmill or in the fresh air.

Rope jumping. This is the most affordable type of cardio training that will help pump endurance, coordination and strengthen the muscles of the body. The jump rope will be a great addition to your comprehensive cardio training.

A bike. A bike ride or exercise on a stationary bike outperforms all types of cardio training. Here, the joints and bones are not subjected to repetitive shock loading, and the muscles of the body are in constant tone.

Cycle. Very similar to cycling, but here the load also goes to the upper body. This is a type of intense cardio and is not recommended for people with chronic conditions. For everyone else, it will be enough to attend cycle classes 2-3 times a week.

Swimming. One of the most common types of cardio. In the process of swimming, a large number of muscles are involved and there is no need to increase the intensity of the lesson. Swimming has many techniques, if each lesson is assigned to a specific technique, you can comprehensively develop the body.

Aqua aerobics. Water aerobics training should take place in the pool under the guidance of a professional trainer. Thanks to the resistance of water, the muscles of the body receive the necessary load even with simple movements. In addition, water acts as a support for the musculoskeletal system - it reduces the load on the body and relieves muscle tension.

Step aerobics. High-intensity cardio training without stress on the joints. In the classroom, a step platform is used, on which various choreographic combinations are performed at a high pace (you can use dumbbells to increase the load). In step aerobics, the main focus is on the lower body.

Dancing. Workouts that provide both aerobic and cardio for the whole body keep all muscle groups in good shape and help avoid imbalance. An excellent choice for those who want to diversify physical activity and balance the load.

CrossFit. This is a functional circuit training that combines cardio with strength and gymnastic exercises. It is a complex of various exercises that must be done in the shortest possible time.

Fitbox. A relatively new type of fitness that combines strength training, aerobics and martial arts. In essence, fitboxing is somewhat similar to cycling - the coach requires constant movement, and between punching the bag, you need to perform strength exercises.

Ellipsoid. The movements on the elliptical trainer are like walking and running at the same time. Training on the elliptical involves the work of up to 85% of all muscles of the body, and the elliptical trajectory of movement allows you to minimize the load on the joints. On the elliptical trainer, you can pedal backwards and engage muscles that other types of cardio do not work.

Rowing machine. Classic equipment that can be found in any fitness club. It combines strength training and cardio, involves the muscles of the back, legs and arms (up to 95% of the muscles). On the rowing machine, 20-60 minutes of high intensity training is enough and 3 workouts per week will be enough.

coordination ladder. Such sports equipment is most often used in the training of basketball players, football players and skiers. Using this simulator, you can perfectly pump endurance, maneuverability and coordination.

Game sports. Regular practice in any game sport trains speed, endurance, flexibility, agility, coordination and reaction.

![Create routes via your file + folder structure](kardio-trenirovki.jpg)

## WHAT IS CARDIO TRAINING USEFUL

The heart and blood vessels become stronger. During exercise, the heart muscle pumps more blood. Over time, it strengthens, blood circulation improves, and the walls of blood vessels become stronger and more elastic. Properly constructed cardio training will help get rid of frequent dizziness caused by vasoconstriction. Increased skeletal muscle tone.

The amount of subcutaneous fat decreases, the body weight decreases. During cardio training, the pulse accelerates, which causes the body to spend more energy. First, glycogen from the liver is broken down, and then subcutaneous fat, which ensures the effectiveness of aerobic exercise. The main thing is that the workout lasts more than 20 minutes, otherwise only glycogen will be used.

Increases endurance. In particular, this applies to the speed endurance needed when walking or running. The higher this indicator, the more physical activity the body can tolerate for a long time.

Reduces the risk of developing diabetes. Muscle tissue processes glucose more efficiently, so there are no large jumps in blood sugar levels. Accelerates metabolism. As a result, the existing fat deposits “burn out” faster, and the formation of new layers of subcutaneous fat is prevented.

The hormonal background improves. There is a release of endorphins, a person's mood rises, and he calmly endures stressful situations. The quality of sleep improves. It becomes deeper, and the body recovers better during the rest period.

Bones become denser. Cardio training with a careful approach and careful control of the heart rate is useful even for older people. This effect is achieved with regular training.

![Create routes via your file + folder structure](kardiotrening.jpg)

## WHY DO YOU NEED CARDIO?

Those who visit the gym for the first time often ask themselves: why do I need cardio at all? To acquire beautiful muscles, strength is enough! This opinion is fundamentally wrong, and here's why.

Cardio training is the performance of any exercise during which the heart rate increases and oxygen consumption increases. It can be aerobics, swimming, running, cycling, and many other types of fitness. Even strength exercises can be done in cardio mode! This kind of training is very useful and necessary for people of different levels of training, age and gender, and here's why:

By training your heart muscle, you prepare your body for serious challenges and increase its endurance.
Such loads strengthen your cardiovascular system. If the heart works poorly, it simply does not have time to supply the muscles with oxygen. The result is a slow recovery, painful training and low effect. In addition, cardio exercises the heart as a muscle, and reduces the number of its contractions at rest, which, in turn, helps the heart muscle to wear out much more slowly.
It is cardio training that burns subcutaneous fat and brings you closer to the ideal body shape.
Cardio loads are the key to longevity and slow aging. Do you want to look cool until your very old age? Just look around in the gym: often older people look better than younger ones, and it's all due to regular training.
In the right combination of cardio and strength exercises, the effect of training increases exponentially.

**To whom and in what cases cardio loading is contraindicated**

It is better to replace cardio training with simple gymnastics for diseases such as:

hypertonic disease,
a stroke or heart attack;
asthma or severe allergies
intervertebral hernia;
severe obesity;
duodenal ulcer, etc.
with SARS or during menstruation.


Cardio Training


## FEATURES OF WOMEN'S STRENGTH TRAINING

**definition**

Strength training is called exercises to increase muscle mass, strength and endurance. As a rule, this is resistance or traction of its own weight or additional weights: dumbbells, barbells, bodybars.

Unlike the male body, the female body contains extremely low levels of testosterone, the hormone responsible for muscle growth. Because of this, strength training in women is more focused on burning fat than building muscle. Without hormone therapy, a girl will never be able to create a masculine muscular relief. For women's activities, heavy weight is not needed. Enough own weight or a pair of dumbbells 2-3 kg.

The most popular form of strength aerobics for women is body sculpt.

![Create routes via your file + folder structure](body-sculpt.jpg)

## BENEFITS AND HARMS OF WOMEN'S STRENGTH TRAINING

Strength training for women with the right approach and a measured pace of load has a large number of advantages:

The ability to lose weight and model a figure, having worked out those areas that need it, such as legs or buttocks.
Strengthen bones by increasing the level of mineralization.
Normalize the hormonal background and the production of endorphins - hormones of happiness.
Strengthen the cardiovascular and nervous system.
In the process of strength training, the muscles actively lose oxygen, after which they continue to burn fat for a long time. This is why strength training is so effective for weight loss.

A healthy person who has no contraindications to sports activities cannot be harmed by a power load. The main condition: it should increase gradually and evenly. If you immediately take a lot of weight, a woman risks injury, such as muscle strain. But after all, a man is not immune from such a situation.

![Create routes via your file + folder structure](toningClass.jpg)

## MYTHS ABOUT WOMEN'S STRENGTH TRAINING

There are many myths surrounding women's fitness related to strength training. Here are the main ones:

1. Masculine figure
   When we imagine a woman after strength training, we see a picture in our head with pumped bodybuilders. However, the girl will not be able to physically achieve such a result without hormone therapy. Therefore, the relief of the fair sex is a dry muscular corset, which forms a beautiful, feminine figure. And in order to get really desired forms, devote more time to problem areas and the lower half of the body.

2. Weight is growing
   This is not a myth. Weight really grows along with an increase in muscle mass. The reason for this is that the muscles that replace fat weigh much more. At the same time, the figure takes on a beautiful shape.

3. Loss of flexibility
   And this is not a myth either. But flexibility can be maintained and increased if a set of stretching exercises is performed after each workout. With this approach, you can not only acquire a beautiful figure, but also develop flexibility and grace.

4. Cardio is more effective
   There is a myth that cardio is more effective for weight loss. In the short term, this is true. Especially if you take into account the number on the scales as a result. Indeed, from a power load, weight can slowly grow, while the figure acquires a slender outline.

But if you need complex weight loss, strength training allows you to burn fat more actively. After such a load, the muscles continue to be saturated with oxygen for a long time (up to 24 hours) and burn fat deposits for this.

In addition, cardio training requires more stringent dietary restrictions. And with a power load, you can afford to eat a daily calorie intake for a person who is not losing weight and still not get better. The power load starts the metabolic processes more actively and has a longer lasting effect.

Thus, the power load for women does not have a negative impact. Sports are useful in any form, and with the right approach, strength exercises will be a good help for strengthening the body and losing weight.

![Create routes via your file + folder structure](sculpt-together.jpg)

Strength Training


## What is useful stretching

**definition**

Stretching helps to realize the popular dream of girls and women to sit on the twine, because it is this direction that is aimed at stretching the muscles of the arms and legs. However, this is far from the limit! The whole body is worked out in the classes: neck, back, arms, legs, abs, etc.

![Create routes via your file + folder structure](leg-split.jpg)

Stretching training takes place in the gym on mats, as a rule, begins with a warm-up, during which the coach helps the students to carefully and gradually prepare the body for stretching, in order to avoid injury.

![Create routes via your file + folder structure](split-top.jpg)

For modern people, namely residents of megacities, who often suffer from physical inactivity, the benefits of stretching are undeniable, because it helps:

tighten the body, simulate a muscular corset
improve posture and coordination
work out stabilizer muscles that are rarely used in everyday life
develop flexibility
prolong the youthfulness of the body
get rid of congestion
improve blood circulation and metabolism

## Does stretching help you lose weight?

If you are interested in the rapid loss of extra pounds, you should combine stretching with aerobics, running and other dynamic activities. In this case, the burning of excess fat will be more active, and stretching will help tighten the skin and make the figure attractive without stretch marks and other signs of rapid weight loss on the skin.

![Create routes via your file + folder structure](stretch-end.jpg)

**Stretching contraindications**

Such a popular trend as stretching is suitable for almost everyone, the techniques are suitable for people of any gender and age. However, like any sport, stretching has a number of contraindications. It is not recommended to attend stretching classes for people who have problems with joints and ligaments, spinal pathologies, arthritis, osteoporosis, hernia, thrombosis, as well as serious diseases of the cardiovascular system.

Stretching


## A set of fitness yoga exercises for beginners

Fitness yoga is aimed at the general improvement of the body without setting any records, sporting achievements. The harmonious development of all muscles, the stabilization of the optimal weight for each person - this is the main task of this direction, its niche in numerous physical practices. Fitness yoga does not allow any violence against your body, exhaustion, work to a heavy sweat.

This system takes the following main qualities from fitness:

rhythm;
variety of movements;
wide tempo range from slowest to medium;
the ability to adjust the load.

![Create routes via your file + folder structure](fit-yoga-start.jpg)

**stages of training**

The entire workout consists of three stages: warm-up, main part and end.

The purpose of the warm-up is to warm up the muscles, ligaments, prepare them for sprains, help the cardiovascular system enter the working rhythm. A set of exercises for beginners may include:

slow running;
slopes;
squats, can be shallow;
jumping rope;
lunges;
sports walking;
The warm-up should last from 15 to 20% of the entire session.

![Create routes via your file + folder structure](fit-yoga-middle.jpg)

**Main part**

The main part consists mainly of asanas and fitball exercises. Different studios practice their complex. Let's get acquainted with the main positions:

1. Warrior pose. Standing position, legs are shifted close, hands are located along the body. A long lunge is made with the right foot. Hands are thrown out in parallel, then rise and join above the head. In this position, a pause is made for a few seconds. Next, the muscles of the extended leg are stretched. It returns to the starting position. You need to do the same with the other leg.
2. Chair. The position is quiet. The legs are moved together. Slowly bend your knees, then squat, imitating landing on a chair. We stretch our hands up. We keep the lower back straight. We fix this position for 3-5 seconds. We sway on half-bent legs. We return to the starting position. We do this several times.
3. A boat. Lying position, arms along the body. Raise the legs and upper body together to an attainable angle. We hold our hands in front of us. We remain in this position for a comfortable time. We slowly return to the starting position.
4. Dog posture. From a standing position, slowly bend down, put your palms on the mat. We step back a little and raise the pelvis. A triangle is formed. The head is below the elbows. It is necessary that the weight is evenly distributed between the upper and lower parts of the body - then you will feel the comfort of the pose. This relieves tension from the shoulders, back, but loads the legs, which will become slimmer.
5. Savasana. With this position, the training ends. It helps to completely relax, relieve the tension of individual muscles that have become enslaved. Lie on your back on the mat, spread your arms helplessly, spread your legs to a comfortable distance. Close your eyes, feel the sweet languor. Sharply activate all the muscles, then relax.

![Create routes via your file + folder structure](fit-yoga-end.jpg)



Hi, I'm Ann

Featured Posts

Fitness Motivation Options

Course Pilates

Cardio Training

Strength Training

Stretching

Fitness Yoga