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• Week 1. Begin each workout with a 5-minute warm-up. Then work 30 seconds with high intensity (85% of the maximum load level and even higher), then 2 minutes with a low (50-60%). Repeat this cycle 4 more times (there should be 5 in total). Finish with a 5-minute "cooling down". A treadmill, a rowing machine or a bicycle ergometer are suitable.
• Week 2. Increase the duration of the intense phases to 40 seconds.
• Week 3: Increase the duration of the intense phases to 50 seconds.
• Week 4: Reduce the duration of intense phases to 35 seconds and do not 5 cycles, but 6.
• Week 5. Increase the duration of intense phases to 45 seconds.
But do not overdo it. Remember that the most common female error is excessive zeal in the gym or a passion for a tight diet.
Where is the way out? He - in a reasonable approach to nutrition, as well as the use of strictly metered physical exercises and pharmacological support. It is necessary to remember a simple truth: depletion by one iota will not bring you closer to a healthy ideal. Women who lead themselves to the state of the swinging wind from the wind, strike a blow to their immune system. They become more vulnerable to many diseases.
I'm not against exercise, but I'm for a rational thoughtful approach to any physical exercises.
Based on my doctor's practice, I can say that someone will benefit from weight training in the gym, and someone should just go for a walk. And it depends not only on the health of every individual who wants to lose weight, but on a variety of reasons, starting with the method of his treatment and ending with the tasks that the doctor tries to solve by choosing the tactics of treatment.
Any method of treating obesity, without physical activity, gives some relative reduction in weight, however, at the same time the muscles are weakened, the skin becomes numb and the metabolism is slowed down. Slows down in such a way that losing weight slows down, until a complete stop. Especially often this happens when observing a very strict diet, which in itself causes a slowdown in metabolism.
The same insulin, which we talked about so much, when carrying out power loads for the purpose of restoring muscle mass begins to play a completely different role. As you remember, it not only affects the deposition of fats, but also is responsible for delivering nutrients to muscle cells. In addition, this hormone increases the permeability of cell membranes for amino acids, and also speeds up the synthesis of protein molecules from them.
There is another remarkable property in insulin - in itself it is a powerful anti-catabolic, that is, it prevents the disintegration of muscle tissue. Therefore, the provocation of its release into the blood immediately after the force load not only accelerates the delivery of nutrients to the muscles, but also protects the muscle fibers from destruction - in fact during such training the secretion of catabolic hormones increases dramatically.
One of such products, which give a powerful release of insulin, and, at the same time, does not increase the level of blood sugar (glycemic index) is skim milk or yogurt. Their use immediately after the force load not only contributes to a better recovery of muscle mass, but also prevents its physiological disintegration.
In yogurt, the glycemic index is low, and insulin is released - even more than enough. For many followers of M. Montignac, the isolation of insulin in response to proteins (more precisely, in response to the amino acids that make up proteins) is a surprise. But it is so.
In the case of yogurt, it can be assumed that an increased level of insulin is released due to the presence of whey protein in yogurt. It is also likely that the case is in galactose - carbohydrate, which is part of the serum of yogurt. Galactose has a rather insulinemic index. When making cottage cheese from yogurt, get rid of a large part of the whey, with it leaves galactose and whey protein, basically, and casein stays.
Which, incidentally, refers to village milk, it contains much more casein, which, for example, is harmful to older people, since it increases the likelihood of developing joint diseases and delays water. In general, as recently found out by American scientists, calcium, contained in large quantities in dairy products, can badly affect brain functions.
According to Dr. Martha Payne of the University of Duke in Northern California, he often becomes a cause of mental disorders. This element narrows the blood vessels, which leads to dementia in the elderly. Vitamin D, which helps the absorption of calcium, only aggravates the state of things. Together, these substances lead to unpleasant consequences. Calcium deposits lead to clogging of blood vessels, which affects brain activity, as blood flow decreases.
In connection with the violation of cognitive functions of the brain, the risk of cardiovascular diseases increases. Therefore, older people become more susceptible to strokes, they need to carefully monitor their diet. Do not abuse dairy products, orange juice and cereals, rich in calcium, and also refrain from large quantities of sea fish and liver containing vitamin D.
Also, milk is harmful to people suffering from full or partial intolerance to milk protein.
Remember that no diet without exercise can not make you prettier. The diet does not form muscle tissue. An improperly selected hunger diet in general leads you to a state of utter disorder - both physical and mental.
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- Skill training
The group of training of skills includes people who want to acquire certain skills, skills that will help them improve their lives, correct existing personal shortcomings. The goal of the skills training group is to develop a behavior that is acceptable not only for the individual, but for society as a whole. The main types of life skills that are taught in the group,
- Main stages of training
Carrying out autopsychological training (regardless of specific goals, tasks of the contingent) necessarily involves three main stages. - training; - Conducting a training cycle; - analysis and evaluation of training experience and its effectiveness; Let us dwell in more detail on each of them. Preliminary stage - the stage of preparation of autopsychological training At this stage,
- Training manager
Training manager is a person who is engaged in professional training and development of personnel within the organization. The tasks of the training manager include conducting in-house training of personnel on specially developed programs, plus monitoring of external training and programs that are offered on the external market. How does the training manager work? In his work, the coach uses
- Ecological-psychological training
Ecological and psychological training is based on the methodology of socio-psychological training aimed at solving the following problems: 1) correction, formation and development of the ecological attitudes of the individual, first of all, overcoming the anthropocentric pragmatic attitude to natural objects; 2) correction of the goals of interaction of the individual with natural objects; 3) training
- Technique and technological elements of acmeological training
The main stage of the training is actually the acmeological training itself, within the framework of which various anthropotechnical procedures are implemented (training, training and games proper), a complex examination procedure, which has a large methodological value, is carried out, and a set of service methods is used to improve the effectiveness of the training. At the beginning
- Parent Effectiveness Trainings
Psychological and acmeological training is designed for a married couple preparing for the birth of a child; he helps a woman to adapt to pregnancy, prepare the body and psyche for the forthcoming birth, get rid of the fears of caring for the baby, thanks to him the couple deeper comprehends their relationship, takes an equal degree of responsibility for the psycho-physical health of the future person. Program
- Criteria and indicators of efficiency of acmeological training
To describe the system of criteria, indicators and factors of effectiveness of acmeological training, it is necessary to initially define the basic concepts. The criterion is a group of conditions that specifies the dimension of consideration of the course and results of the realization of acmeological training as a special kind of anthropotechnics. The main integral criterion of training is its effectiveness, understood as
- Group lessons and trainings
Group classes and trainings are held in groups of 10 - 14 people in all time free from lectures and Eastern gymnastics. Classes are conducted by a specially trained instructor, the group also usually includes an included observer (expert), implicitly helping the instructor and the group to accomplish their tasks. The purpose of group sessions and trainings is the assimilation by participants of a specific set
- Indicators and factors of efficiency of acmeological training
In the second chapter, we reviewed the main indicators of the effectiveness of acmeological training program-targeted focus, the most significant for demonstrating the level of its productivity and its specificity among modern anthropotechnical means of enhancing professional skills. Indicators, being characteristics of the criteria as measurements of the effectiveness of training,
- Organizational conditions for acmeological training
Akmeologichesky training program-target orientation is a complex acmeological project, having a complex organizational structure. Non-traditional anthropotechnical technologies included in the training program allow in practice to solve in a significant way new tasks for the professional training and professional skill improvement systems and to set
- Socio-psychological training
As shown by the studies of Russian military psychologists, socio-psychological training is an effective means of correction (the transfer of socio-psychological phenomena to the required level or filling with the necessary content) of the team's psychology. It has a pronounced practical focus and allows a very complex set of tasks to be solved in a fairly short time. In addition, it can be
- Socio-psychological training (SPT)
Individual and group communication training allows to significantly increase the social and psychological competence of a person: his psychological sensitivity, contactness, ability to orientate in complex interpersonal situations, etc. Organization of training. The psychologist should remember that the active involvement of military personnel in training is possible under certain conditions and observance
- Training of gender identity
At the heart of the training of gender identity is the program of psychological "accompaniment" of teenage adolescence or psycho-corrective work with already grown-up people. Gender identity plays an important role in the processes of adaptation and self-regulation. This is one of the basic structures of self-awareness. If self-consciousness is disharmonious and inconsistent, a person may suffer from emotional rejection reactions
- Training program, examination procedure
The input procedure of the training is the choice of game names by participants and their development, together with the trainers, the leaders of the groups of game images. The game image, acting on the one hand as an element of creation of the game macro situation of the training, and on the other hand - an essential tool for the introduction and selection of effective psychotechnologies, is an important methodological element of the training.