When to exercise after covid and how to lose belly fat - explains the fitness expert
Fitness expert Alexander Butarev answered the questions on the air of Dr. Pavlova. The most important and interesting answers:
Part 1
Pain after exercise - what to do?
After physical exertion, inflammation occurs in the muscles. To relieve pain, efforts must be made to increase blood flow. For example, warm baths, contrast showers, massage, stretching exercises. If it's really bad, you can try aspirin.
But in any case, the pain should be separated from muscle effort and possible injury. You can't force your body.
Some, so that the pain goes away faster, begin to practice without a break. This can really help, but you can just wait out without extra effort, when lactic acid is excreted naturally.
After training, I really want to eat, just hellish hunger. What to do?
You need to eat, but always within the limits of the calorie intake that you adhere to. If you know you will be exercising late at night, then “skip” meals from earlier meals for a post-exercise snack.
You should always eat according to your calories, you should not use exercise as an excuse to eat more.
How to do sports after covid?
Almost everyone loses body weight after an illness. This means that it is necessary to return to physical education through examinations: to make a clinical and biochemical blood test, to confirm your condition with a doctor. Without this examination, you can only afford small cardio loads such as 15-20 minute walks at a brisk pace with a heart rate of no more than 120 beats per minute.
In general, after any illness, you cannot go to the gym for at least 2 weeks. Since at this time there is a decrease in the immune status and reactivation of the virus may occur.
I especially draw your attention to mothers who have just given birth - some are eager to fight almost immediately after giving birth. No need to strain the body, come to your senses, the exercises will wait.
Are there any exercises that should not be done at a certain age?
Probably, it is better to say that you can’t do it “all of a sudden”. All physical education should be started with a simple warm-up, from movements with fingers, then with a brush, forearm, etc. Stretch your entire body and then begin more challenging exercises.
In any case, middle-aged people need to control their condition - measure their pulse and blood pressure before, after and during exercise.
How to get rid of belly fat?
Unfortunately, there are no separate fat burning exercises. A person can only lose weight all at once. Fat on the belly after a certain age is associated with hormonal disruptions, so here you also need to look at the endocrinologist. But in general, physical activity can neutralize the costs of high-calorie nutrition.
Many people twist the hoop in the hope of gaining a thin waist. But this is just a massage effect, which by itself will not help.
How can you force yourself to do physical education?
Even I have days when I absolutely do not want to go to the gym. And I imagine if I will be happier to stay at home or if I will be better if I work out. Typically, the memory of how good it is after training outweighs.
You quickly get used to good things, and you just need to start practicing without overworking yourself. Movement is a pleasure, you will quickly understand it.
Your Doctor Pavlova
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