Discover the Science Behind Health and Fitness.


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One workout, if it's built right, makes you feel better. When people don't manage to work out regularly, they come to rare sessions just for that feeling. To work out and feel like they've overcome themselves and are doing well.

One workout is the energy expended. For what purpose does a person expend that energy? If the goal is just to improve your mood, that's probably okay. But if a person wants to improve his health, to feel better, to achieve some noticeable changes, then irregular exercise will not help.

The effect of a single workout is fatigue. The effect of a series of workouts with rest in between is recovery, increased strength, endurance, flexibility, muscle strengthening, and burning off excess. That is, just all the results that are expected from fitness.

The task of training - to include in the work of the muscles and joints, respiratory, cardiovascular, nervous, and endocrine systems. The workout should create a surge for stress hormones, but at the same time not deplete. You need to leave your body with resources to recover, only then will it get stronger and be able to cope better with stress.

The goal after a workout is to let the body recover. It is during recovery that the hormones that are responsible for strengthening bone tissue, building muscle, and burning fat come into play. Then the endocrine system works properly, and you become more enduring, energetic, and productive. The magic of change is turned on between workouts, not during them.

Working out once a week is stressful for the body. The body channels its energy to get through this stress, but it doesn't get stronger. It just rolls back to the previous level, and it turns out that energy has been wasted. Only a series of regular workouts can start the super compensation effect - when the physical performance of the body increases, you begin to cope with the load more easily and recover faster after it.

It is optimal to train 3-5 times a week and choose a variety of workouts. For example, 1-2 strength, 1-2 interval, and 1 recovery workout. You can add more recovery workouts. You can't have too many of them, because such classes help the body to renew its strength for new challenges.

I most often recommend setting yourself up for 5 workouts a week. 5 is our usual workday routine. If you schedule 3 workouts a week, you often only get to attend 2, due to other daily and work-related activities. If you schedule 5, you are much more likely to attend at least 3.

It's better to get into the habit that you always work out in the morning, at lunch, or in the evening after work. It's easier to get used to consistency than it is to figure out which window in your schedule to fit a workout in each time.

It's regular exercise that makes people healthier and happier. To briefly describe the results on a physiological level, adaptation happens like this:

Cardiovascular adaptation - an increase in the heart cavity and an improvement in heart function. The vascular network expands and the blood supply to the tissues improves.

Adaptation of the respiratory system - improvement of respiratory muscles, diaphragm, chest, and lungs.Adaptation of muscles to strength loads - an increase in muscle cross-section. The muscles become larger and stronger. Muscle adaptation to endurance training - an increase in the density of mitochondria - the "energy stations" in our cells. Mitochondria rid the body of oxidation products and help repair. A person has enough energy even for hard work. And after this work, he recovers quickly.

When we train muscles for strength and they grow, they can thicken and shorten, so we need to balance the process with flexibility training. In Yoga and Recovery classes, we make the tissues flexible and elastic. Tissue elasticity gives us springiness, and springiness is an energy saver. Notice the teenagers. When they walk, it's like they bounce around a little bit. And at an older age, the tissues lose elasticity. It's like an inflated and deflated ball.