How does one stay in good shape? How to be healthy and keep your body in good shape. Do stretching exercises

How to keep yourself in shape? If you don't have time to go to the gym. How to keep the body in shape? If you constantly disappear at work. How to keep fit? If you have so many things to do that you don’t even have time to sleep. What is a Good physical shape? This is when you feel healthy and happy!

But there are three important tips that are neglected even by people who live in sports and monitor their health.

Many women, and even men who try get rid of excess weight , sit down on all sorts of diets, count calories, watch every tidbit that they want to eat. They are very scrupulous about vitamins, they are proud of every kilogram lost. Everything seems to be going as it should, doesn't it? However, there is always a BUT.

There are three important tips that you should know and incorporate into your life in the same way as waking up, going shopping, etc.

1. Eat after every workout

Have you just come from the gym, or have you watched a movie for half an hour? how to do yoga at home trying your best to shed those extra pounds and the last thing on your mind is food, right? So, you are wrong.

If you won't eat after exercise, your body will recover worse, low blood sugar and fatigue. In order to properly prepare your muscles for the next load, you must provide them with energy for recovery. This procedure is especially important for people who have been engaged in physical activity for a long time, for example, for 60 minutes or more. Try to eat within 30-45 minutes of completing any exercise or activity. Try to combine proteins and carbohydrates.

2. Try to spend less time in a sitting position.

You can be a very, very athletic person, but if you spend the rest of the day in a sitting position, then this is very, very bad! And it doesn’t matter at all whether you are sitting on a sofa, a chair, an armchair - it’s still bad and unhealthy. As a rule, if you are constantly sitting, you can earn yourself a lot of unpleasantness. I did not write about what problems there might be, because I do not want to scare you. But it's best to be in motion if you have a sedentary job, you need to take breaks every 45 minutes (if the work is stressful and in a team), if you work at home, get up every 15 minutes and walk, walk and walk again .

3. Don't forget to stretch.

I know how hard it is to force yourself to do exercises or go to the gym, for many who have small children it is even harder because they want to sleep, or do exercises in a short time until the children wake up. It is clear that if you shorten your workouts, or exercises, you have to sacrifice something. However, sacrificing stretching is reckless.

Because, stretching dilates blood vessels, increases range of motion and improves blood circulation your muscles. Before stretching, make sure you warm up your muscles and prepare for stretching. Otherwise, you can injure them, which will lead to very unhappy consequences. Flexibility may not help you get rid of extra pounds, but it is definitely useful and important for your body. If stretching will seem boring to you, add a little yoga or dancing to your classes, make your everyday life brighter, and your body healthier ...

Everyone Have a good mood and health. Sincerely, Maria Kulkova

Unfortunately, time is against us. Therefore, over time, it is necessary to make more and more efforts in order to stay healthy and be in great shape.

In order to always keep yourself in shape and not create the need for strict diets and exhausting daily stress, you need to remember and follow a few tips. They will help improve your well-being, correct your figure, and also contribute to the fact that you will always be cheerful and in a good mood.

1. Don't drink calories.

Give up once and for all from any high-calorie drinks. They spoil not only your figure, but also health. Teach yourself to drink tea and coffee without sugar. Also during the day, drink enough clean water (at least 1.5 liters).

2. Eat natural foods.

The main answer to the question “how to keep fit?” - This proper nutrition. Your body will not constantly grow in volume if you give preference to natural products. Natural products are extremely healthy and nutritious, which cannot be said about their artificial substitutes. Buy food that has undergone minimal processing and is as close to its original state as possible.

3. Plan your diet.

Disorderly eating threatens your figure with extra pounds. Feeling acute hunger, you are likely to eat more high-calorie foods than required. Therefore, it is best to eat fractionally (5 times a day), but in small portions of wholesome food.

4. Eat at home.

Don't eat out frequently at restaurants, eateries, or restaurants, as it will be much more difficult to keep yourself in shape with such a diet, as it increases the likelihood of consuming a large number of calories. It is unlikely that in such an environment you will limit yourself to only one light salad. Try to eat mostly at home and food that you have prepared yourself.

5. Give up sugar.

Sugar is the main enemy of a beautiful body. If you want to lose weight, then you will have to completely eliminate all sweets from your diet until the scales show the numbers you need. In order to stay in shape all the time, sweet foods must be consumed in strictly limited quantities.

It is best to use sugar for external use. So, sugar scrub will make your skin soft and silky.

6. Don't eat salty food.

"Why?" - you ask. For example, you once wanted to eat unhealthy salty chips. It would seem that there is nothing wrong with this. However, salty foods cause thirst. Consequently, you will drink everything you eat, salt, in turn, retains water in the body, and what is the result? And as a result, you will get extra water weight.

7. Love protein food.

Protein-rich foods will help you get back in shape with your body. Unlike carbohydrates, proteins do not accumulate in the body "in reserve". They are all used to build muscle.

The extra protein boosts your body's metabolism, which helps burn calories. It also reduces muscle sensitivity after an active workout.

8. Have a purpose.

Every achievement starts with a goal. You must clearly know what you want. If you want to make your body more beautiful and lose overweight, then you do not need to make it your goal to "lose a little weight." Program yourself a specific desired weight and go to your goal.

9. Move more.

Lead a healthy lifestyle. Walk more, go to the pool, sign up for a fitness or yoga class. Any physical activity will have a beneficial effect on the shape and appearance of your body.

Make it a rule to do daily push-ups from the floor. Before you go to the shower in the morning, push up from the floor 20 times. After a short period of time, you will notice positive changes in the figure.

10. Find an active hobby.

Think about how to keep yourself in shape without the gym and physical training. It's not at all as difficult as it seems. Just find yourself a new hobby that will help you move more throughout the day. For example, you can start learning some kind of dance at home.

11. Find yourself a partner.

Together with someone it will be more fun for you to go to your goal. Joint jogging and sports will give even greater results, and your body will thank you.

12. Remember to relax.

Do not exhaust your soul and body with daily food restrictions and heavy physical exertion. Everything should be in moderation. Once or twice a week, allow yourself to eat something sweet and not follow the standard training program (you can replace it with stretching or just charging).

Celebrities often surprise the public with their stunning appearance. But few people know how much effort they put into this. How do celebrities keep fit? ZdravCom learned the diet recipes of seven famous beauties.

Text: Shelena Yarukhina

Stars are always in public, whether they're in movies, on talk shows, or walking the red carpet at a premiere. They cannot afford to be indifferent to their appearance. After all, their income ultimately depends on how they look.

As a rule, every celebrity has his own secret of how to support themselves. Usually this is not just for weight loss, but a whole program that includes a set of workouts and a diet. ZdravCom found out the secrets of the diet of Hollywood stars and famous models.

1. Jennifer Aniston, 43

She captivated the audience not only with her delightful sense of humor Jennifer Aniston, star of the popular television series Friends. Fans believe that she has the sexiest body in Hollywood. It is no coincidence that her photographs adorn the covers of numerous glossy magazines.

40% of daily calories come from carbohydrates. She receives carbohydrates from non-caloric foods - fruits, vegetables, beans and other legumes;

30% are proteins. As a rule, these are lean meats (chicken, turkey), fish, tofu and low-calorie dairy products;

At each meal, Jennifer chooses food that provides the right ratio of proteins, fats and carbohydrates. In her opinion, this contributes to hormonal balance and maintaining optimal weight. As for, in addition to cardio training, Jennifer does yoga. According to the actress, it was yoga that helped her overcome the gap with Brad Pitt.

2. Kate Hudson, 33

Starting filming for the new movie Keith Hudson it was necessary - during pregnancy, the daughter of the "Oscar-winning" Goldie Hawn gained 24 kilos.

Kate replaced her usual diet. She ate high-protein foods, but in small portions. The diet was supplemented by classes in the gym, which included strength training and cardio exercises. And although after the birth of the child, Kate had a hard time, she lost it in just four months! In addition, she also pumped up the muscles that many in Hollywood envy.

3. Oprah Winfrey, 58

As the most successful TV presenter in the world, Oprah Winfrey forced to maintain its physical attractiveness for millions of viewers. Agree, an overweight TV star is quite a rarity. It's no secret that Oprah was one of them for many years. However, not so long ago she brought her own and now, thanks to the diet, she looks much younger than her years.

Oprah's Secret: Forbes' Most Influential Celebrity of 2010 works out five times a week - she spends half an hour on the treadmill and then does strength exercises. Her nutritional strategy is simple: beans, fish, nuts, fruits, vegetables, chicken and low-fat dairy products are good, while white sugar and flour products are bad.

After seven in the evening, Oprah does not eat anything at all - neither healthy nor harmful foods.

4. Gwyneth Paltrow, 40

It would seem, why does this slender blonde, who has an Oscar and several professional awards in her luggage, need a diet? However, Gwyneth carefully follows a nutritional strategy similar to Oprah Winfrey. Like a telediva, she also excluded flour and white sugar from the diet.

Being a fan of the macrobiotic diet, Gwyneth leans on vegetables and brown rice. If he eats meat, then only lean. But she removed dairy products from her diet. In addition, every day Gwyneth does yoga and fitness. Moreover, in training, the mother of two children works hard so that the sweat flows in a stream.

5. Madonna, 53 years old

Have you been to Madonna's concert in St. Petersburg as part of the Sticky and Sweet world tour? If not, find a record on the Internet and see how it works on stage: 24 concert numbers in two hours - not every performer can withstand such a load! The physical form of the 52-year-old pop star is simply amazing.

Ask how she does it? Madonna has been practicing Ashtanga yoga for many years and follows a strict elimination diet. As befits a real "Material Girl", the singer adheres to a macrobiotic diet, which includes organic food rich in lean protein.

6. Claudia Schiffer, 41

Beauty attracts not only men, but also women. However, if women spend their whole lives improving their appearance, it is unusual for men to preen. How can the representatives of the stronger sex keep fit, look after their appearance, without spending a lot of time on it and without experiencing any particular difficulties?

Diet will help you stay in shape

Diet is necessary for those who suffer from overweight and has the entire set of complexes associated with this feature of its own constitution. The choice of diet is best left to girls who often resort to severe dietary restrictions in order to improve external performance.

If you don't have a decent source of information in mind, try something original. For example, sit on a protein diet for a couple of weeks (fatty foods should be excluded from the diet, replacing them with skim milk, chicken and soy), banana (2-3 unripe bananas for breakfast will clear the body of fat deposits in a couple of months), or egg. Can't give up flour and sweets? Then we move on to other methods.

Running helps men keep fit

Scientists have developed a formula with which you can quickly determine the energy costs while running. And energy costs are calories that are so hard for fat people to get rid of. Multiply each mile you run by your own weight to get the number of calories you can burn off this way. Can you run 5 kilometers with a weight of 80 kilograms? If yes, then get rid of 400 kilocalories.

After a week or two daily runs in the park or forest, you will see the result in the mirror (just don’t run along the road - inhale all sorts of filth). In addition to improvements in appearance, you will soon notice an improvement in mood and increased vitality. Moreover, it doesn’t matter at all whether you will run at the speed of a sprinter, a marathon runner, or in a “ragged run” mode, constantly changing the rhythm.

Pool

Swimming is an excellent, albeit not the most popular, sport (alas, there are not enough pools even in major cities not to mention towns and villages). When swimming, all muscle groups are involved; an hour actively spent in the pool is no less useful than an hour of training with dumbbells and a barbell. In addition, an amateur swimmer does not risk damaging the joints or suffering a sprain. And swimming, you see, is much more pleasant than running along a polluted highway.

And it will take quite a bit of time when you will be able to surprise everyone with both an excellent shape and the ability to chic stay on the water. A good swimmer can be seen not only in swimming trunks on the golden sand, but also in ordinary clothes, far from the sea: he is athletically built, springy, but not pumped. Visit the pool twice a week, and after a month the whole beautiful floor will look at you.

Charging on fresh air

If there is no pool or good fitness center nearby, take a closer look at your own yard. It is quite possible that somewhere nearby there is a structure or a simple device for inflating the press, bars and a horizontal bar. There are such "oases of amateur sports" in every quarter, in groves and parks.

By the way, about the press: if you download it at least five minutes a day, in two weeks any fat man will be surprised to look at his own reflection in the mirror. The press is one of the main muscles of the body. In the process of working on the press, all other muscles receive an impulse to grow and renew.

Home exercises to keep fit

We recommend doing simple exercises at least once a day for the laziest, “attached” to a computer, TV or sofa. Ten sit-ups, ten push-ups, forward, right and left bends can do wonders. Not immediately, but in a maximum of a month you will feel a surge of strength, your mood will change for the better, and your lifestyle will begin to change on its own.

Do men need to keep themselves in shape, and is the game worth the candle?

A good question, which is best answered not by a doctor, but by a psychologist. Yes, indeed, many of us consciously sacrifice the appearance and condition of the body in favor of the usual comfortable lifestyle. Torturing yourself with sports loads, not seeing the result ahead, does not make sense. If there is no light at the end of the tunnel, but you are tired of living in the old way, try starting with action: behavioral therapy is one of the most popular psychological techniques to improve life and get out of the swamp of everyday life.

Sport

Do you dream of always being in shape? Are you sure that good results can only be achieved by visiting gyms or using home exercise equipment? In fact, keeping yourself in shape is much easier, you don’t need a lot of money for this, you don’t need long time spend in gyms or buy expensive equipment. We invite you to learn about ways to keep fit, which are mostly completely free.

1) Walk the dog

Calories burned: Even if you just walk around your house, you will lose 65 kcal. If you walk regularly, you will be able to burn much more calories and not only look better, but you will also be able to improve your mental activity.

2) Walk up the stairs

Calories burned: climbing stairs, you lose 12 kcal for each flight of stairs

3) Go Hiking

Find a pleasant place to walk near your home. Calories burned: Walking will burn an average of 390 calories every hour, but it all depends on your speed and terrain.

4) Spend time with your kids

Calories burned: If you go for a walk with your children or play active games with them, you can get rid of 261 kcal per hour.

5) Follow any orders

If the grocery store is not so close to your home and you only need to buy a couple of groceries, go there on foot instead of using transport. Calories burned: Even if you walk briskly or run at a slow speed, you can get rid of 461 kcal per hour.

6) Clean up the apartment

Calories burned: If you do physical housework - vacuuming, mopping floors, scrubbing pots - you can lose 296 calories every hour.

7) Go swimming

Swimming renders positive influence health and helps you keep fit. You can get rid of 263 kcal per hour if you just splash in the water, and if you swim, the number of kcal will decrease by 400 every hour.

Calories Burned: When walking, you will lose 24 kcal for every 5 minutes.

9) Do easy exercises

Do simple exercises - squats, push-ups, leg raises and pumping abs while watching TV or taking a break from work, if possible. Calories burned: doing squats, you will lose 5 kcal per minute.

10) Work with the press

There are a great many exercises - complex and simple, that help strengthen the press. If you hate doing regular crunches, you can choose to do any other exercises, such as cycling, which help get rid of excess belly fat, and are also complex exercises for many other parts of the body. Calories burned: In 10 minutes of cycling, you lose 69 kcal.

11) Try lifting weights

Strength training does not necessarily require you to invest money. You can make your own dumbbells or kettlebells by using heavy objects or by filling simple plastic bottles sand or water. Calories burned: in 20 minutes of working with weights, you will lose 57 kcal.

12) Walk along the beach

Not only does the sand provide extra resistance, but walking along the sand along the beach will help strengthen your joints. Calories burned: Some fitness experts have calculated that walking or running on sand burns twice as many calories as walking or running on flat ground.

13) Play volleyball

If you are on the beach, there are many ways to spend your holiday more actively. Why not play beach volleyball? Even if your beach does not have a special volleyball net, you can play without it, throwing the ball to other players. Calories burned: Playing volleyball on the beach will help you get rid of 200 kcal per hour.

14) Go to a large shopping mall

Walking around a major mall can be a great alternative if the weather isn't the best. You will not only benefit your health, but you will be able to study in detail all the departments and make successful purchases if you walk around the entire store several times. Calories burned: Walking through a large shopping center, walking up stairs, you burn 250 kcal per hour.

15) Take part in active games

One of the popular games in the West, but not so well known in our country, is geocaching - an active game in which participants look for treasures and caches. If there are groups of people in your area who play these games, you can join them. This game will not only allow you to move more in search of your cherished goal, but will also help you learn a lot about the area in which you live. You can get rid of the same number of calories as when riding a bike.

16) Mow the grass with a lawn mower

Calories burned: 287 kcal per hour.

17) Stretch

Calories burned: in 20 minutes of such exercises, you will lose 87 kcal. These exercises don't do much to shed fat, but stretching is very important for warming up and getting ready for physical activity.

18) Include jumping in your training program

The exercise "puppet" includes bouncing with raising your arms up and spreading your legs shoulder-width apart. This is a very effective aerobic exercise that helps to get rid of excess calories: 88 kcal in 10 minutes.

19) Participate in volunteer movements

Calories burned: If you can offer your help as a volunteer by participating in various charitable programs, you will benefit not only others, but also yourself. Physical labor will help you burn 362 kcal per hour. If you help prepare food and distribute it to the poor, you will burn 139 kcal per hour.

20) Dance

Calories burned: if you dance at home for at least 30 minutes, you can get rid of 196 kcal.

21) Take up Zumba dancing

This type of sports dance is a specially designed fitness program based on Latin American dances, which gives good results. Calories burned: For a 90-minute workout, you will get rid of 500-800 kcal.

22) Try easy yoga poses

You can start by doing simple yoga asanas while watching TV or listening to the radio. You don't need any equipment for this. For example, one easy pose is tree pose (standing on one leg), which helps maintain balance. Calories burned: Medium poses that you perform for an hour will help you get rid of 348 kcal or more.

23) Go in for sports tourism

If running in the area closest to your home seems boring, you can find new places for yourself. Calories burned: You lose 231 calories in half an hour of running.

24) If you have a bike, use it for its intended purpose as often as possible.

Calories burned: When cycling at 20 km/h, you can lose about 574 kcal per hour.

25) Don't use transport to have a cup of coffee with a friend at lunchtime, it's better to walk

Calories burned: walking will help you get rid of 61 kcal in 20 minutes

26) Get busy with gardening or housework in the morning

Weeding, sweeping or cleaning the house are great exercises to do in the morning. Calories burned: 313 kcal per hour.

27) Play basketball at your local park or playground

Calories burned: 20 minutes of play will help you get rid of 148 kcal.

28) Play football whenever possible

Calories burned: Play football with friends or even practice hitting the ball with one game partner. Calories burned: 20 minutes of playing football burns 154 calories. If you get multiple teams to play and compete, you can burn even more calories.

29) Visit Public Tennis Courts

Invite a friend to play tennis with you at the nearest tennis courts in your area. Calories burned: Playing tennis allows you to get rid of 529 kcal per hour.

30) Go to the library

In libraries you can find not only books, but also useful educational CDs that you can rent. Calories burned: it all depends on what sports programs you choose for yourself. For example, 10 minutes of Pilates will help you burn 50 kilocalories.

31) Spend your work breaks actively

Calories burned: 42 kcal for every 10 minutes of vigorous walking during lunch break.

32) Get off the vehicle a few stops early

If you get to work by bus, subway or train, get off 1-2 stops early and walk. Calories burned: 72 kcal for every 20 minutes of walking before work

33) Instead of regular PC games, play next generation consoles that offer action games

The new generation of consoles offers a lot of interesting computer games that allow you to move more: tennis, bowling and so on. Calories burned: playing such mobile computer games, you lose from 20 to 176 kcal in half an hour.

34) Water games

Going on vacation to the sea or to the nearest body of water, you have the opportunity to play water games, ride a surfboard or kayak. Usually such boards and boats are not cheap, but you can rent them.

35) Make repairs in the apartment

Remodeling is a great idea to update your home and spend time more actively. Calories burned: depending on what you do repair work, you burn from 100 to 200 kcal per hour.

Today you can find on the Internet a great variety of different programs developed by famous athletes, models and so on. You can choose any that you like, or combine different programs to make your workouts more varied.

37) Do water aerobics

Calories burned: even the simplest exercises performed underwater will be more effective than on land. You can lose 261 calories per hour of exercise.

38) Find exercises online

If you can't afford to go to the gym or hire a trainer, you can take advantage of free online advice. Many of them offer such free step-by-step programs on TV, they can often be found on the Internet.

39) Join a group

In many cities, people organize various free clubs, giving people the opportunity to study and socialize. Also, exercising in groups or at least in the company of a friend can help you stay motivated to play sports.

40) Try ballet barre exercise

Special programs that include elements of ballet, Pilates and strength exercises help keep leg muscles in good shape. These exercises are more convenient to do with a barre, but you can try them at home without a barre. Calories burned: in an hour of such activities, you can get rid of 316 kcal.