Does cleaning count as fitness? And how to force yourself to train if you have never played sports?Doctor and fitness expert answer
Fitness expert Alexander Butarev answered your questions. The most important of ether of Dr. Pavlova.
How to start exercising if you have never done it?
You just have to start, and immediately make it a routine.
When to train - in the morning or in the evening?
Time doesn't matter. Study when you can. The most important thing is to have the strength for training and after it the time to recover.
How not to harm yourself?
The first lessons should be very careful, do not try to load yourself to the maximum. This advice is especially important for elderly people, since, due to many characteristics, they have a delay between fatigue and the perception of fatigue. That is, overtraining can catch up with them only after hours.
Also, beginners are in the danger zone, because no one knows how much strength they have.
Can household chores be considered fitness?
To say the truth, no. You cannot pump up beautiful physicality to yourself either by washing the floor or by dusting. Otherwise, our entire cleaning would consist of fitness bikini models. Count your heart rate while cleaning - it is not that high and is not all the time increased at all. And to get the result, you need to have a pulse in the range of 110-120 beats per minute for 40 minutes.
By the way, look at the heart rate monitor, how your heart behaves while eating. Knocks like during a brisk walk! But this does not mean at all that at this moment you are losing weight or gaining a sports form.
What is the best - to practice three times a week for 2 hours or every day for 10 minutes?
There is evidence that for unsportsmanlike adults it is still better to do several approaches for 10-15 minutes every day than 2-3 times a week for an hour or two. For health, it is better to expect that you will engage in physical activity all the time, and not overstrain from time to time.
I often encounter former athletes, and they have the following problem. Even if they haven't trained for a year or two, it seems to them that they are all in good shape. Alas, this is not at all the case. It happened that I could not convince these masters of sports, and for the sake of example I put them in a group of ordinary people, but already well trained. And often by the end of the class, the master of sports fainted. Because sports form must be restored and constantly maintained, it is not with us forever.
I am afraid of exercise, my knees are very crunchy.
Well, they don't crunch all the time. Find that exercise range when it is safe. And work in it. It will still be beneficial.
How long does it take to get the first results?
The very first acquisition is a pleasant body tone. This will happen quickly enough.
And the first result is when the usual load becomes light, the heart rate does not rise so high, it takes less pauses to recover.
Your Doctor Pavlova
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