Do I need to exercise every day to lose weight. Can I go in for sports? Undoubtedly! Workout: with a cold, like without a cold

Sport is important and beneficial not only for physical health. It is also a great way of psychological relief, ridding yourself of harmful thoughts, improving mood, recharging optimism and increasing self-esteem.

So what kind of sport should you do to be healthy, young, beautiful and self-confident?

This article will look at many of the sports and evaluate each of them.

Athletics is the most popular sport. This includes running, walking, jumping and throwing. The main type of athletics, of course, is.

The benefits of running

Running helps prevent atherosclerosis, heart attacks, strokes, and helps to lower blood cholesterol levels.
Correct breathing during jogging trains the lungs, increases their volume, increases the supply of oxygen to all organs and tissues.
Running is useful for the figure in that it affects several causes of excess weight at once: it speeds up metabolism, increases the average daily calorie consumption, strengthens muscles, and reduces hunger.
Running has a positive effect on the digestive system. It improves intestinal motility, increases blood flow to the gastrointestinal tract, increases the tone of all internal organs.
Jogging can tighten and rejuvenate your skin. The tone of the muscles of the face and body increases, as a result of which the skin becomes noticeably more elastic.
Running will be an excellent antidepressant for you, make you more energetic, cheerful and relieve insomnia. In addition, improved circulation during jogging will have a beneficial effect on mental performance.

Running harm

Running can have a negative impact on the musculoskeletal system. The harm of running is manifested in problems with joints, ligaments, spine, but only if you use the wrong technique. If you approach the matter correctly, running will only benefit you.

Swimming is a great sport, especially for men. The load on all the muscles of the body and a charge of vivacity are provided to you.

The benefits of swimming

Development of all muscle groups.
Strengthening the joints.
Hardening the body, increasing resistance to colds and strengthening the immune system.
Formation of correct posture, treatment of scoliosis, osteochondrosis.
Positive effect on the cardiovascular, nervous and respiratory systems.
Getting rid of extra centimeters in the abdomen.
Increased efficiency.

Swimming harm

Bleach used to disinfect pool water can cause allergic skin reactions, eye irritation and dermatitis.
With constant swimming in the pool, the female figure becomes masculine due to the strong development of the shoulder muscles (with a couple of sessions a week and swims no more than five hundred meters, the figure will not suffer).

3. Martial arts (martial arts)

The benefits of martial arts

If necessary, you will be able to protect yourself and those close to you.
You.
You are developing physically.
Many martial arts have their own philosophy, and as you develop as a fighter, you simultaneously develop as a person.

Martial arts harm

Not the most suitable occupation for women.
There is an increased risk of injury.

4. Bodybuilding, fitness

Whoever says anything, but having a beautiful body is cool. Anyone can get pumped up muscles and impressive relief. If you have a desire to look better than the vast majority of people, then bodybuilding is what you need.

The benefits of bodybuilding

You will look beautiful.
You will look younger.
Your self-esteem will increase.
During strength loads, endorphins are released - hormones of happiness, so a state of joy is provided for you.
As a result of moderate exercise, heart health is strengthened and blood vessels become more elastic.

The harm of bodybuilding

A pumped body is not the most beautiful sight. It is important not to overdo it here.
If you do not take steroids and follow the training program, you will not feel any harm.

The benefits of football

Playing football strengthens muscles and increases bone density, thereby reducing the risk of fractures.
The motor coordination of athletes improves.
Breathing improves, as well as the work of all organs, since one of the main components of football is running.
Reducing the risk of cardiovascular disease.
Due to the fact that football is a team game, communication skills are developed, as well as the ability to act together in a team.

The harm of football

The possibility of injury is probably the only disadvantage of this sport. If you play football professionally, there will be a lot of leg injuries.

The benefits of basketball

Improving coordination, agility and endurance.
Engage all muscle groups through a combination of running, jumping and throwing.
Improving peripheral vision.
Development of the cardiovascular system.
The development of the respiratory organs.
Prevention of joint diseases.

Basketball harm

Basketball is also prone to injury. The most common basketball injuries are ankle sprains, dislocated legs, injuries to the knee, meniscus, hands and fingers, jaw and teeth injuries from elbow blows to the face.

The benefits of volleyball

Improving blood circulation and therefore strengthening the cardiovascular system.
Development of the respiratory system.
Strengthening the musculoskeletal system and improving joint mobility.
Development of reaction, coordination of movements, agility and flexibility. This allows you to avoid injuries in everyday life, for example, during icy periods.
Training of the eye muscles, which contributes to the preservation of vision for a long time.
Besides the fact that you burn calories playing volleyball, your figure will develop in absolute proportion. This is especially important for women who don't need huge shoulders.

Volleyball harm

Knees are often injured.
Fingers may be knocked out or broken.
Sprains of the shoulder joints, lumbar muscles.

The benefits of cycling

The cardiovascular system is trained, as a result of which the vessels are strengthened and blood pressure decreases.
Positive effect on the nervous system. Slow driving is excellent for calming the nerves, increasing stress resistance and helping to disconnect from routine worries.
The stress on the respiratory system, which increases with fast cycling, improves ventilation of the lungs, trains active breathing and reduces the likelihood of respiratory diseases.
Cycling involves many muscles in the body, most notably the legs, glutes, back and abs. In addition, the joints are strengthened, the ligamentous apparatus is developed.
Cycling burns fat as well as running. Starting to pedal, you can say goodbye to 300-500 calories in one hour. Exercise speeds up the metabolism, restoring the slimness of the legs, the tightness of the buttocks and the thinness of the waist.
Training the eye muscles reduces the risk of nearsightedness and sharpens vision.

Cycling harm

An improperly fitted bicycle saddle can compress the genitals, which can affect your sex life. To eliminate this negative influence, you should take your bike adjustments seriously and choose only a comfortable saddle.

Triathlon is a multisport race, which includes continuous sequential passage by its participants of three stages: swimming, cycling and running.

The positive and negative aspects of running, swimming and cycling have been discussed above.

10. Tennis

The benefits of tennis

All muscle groups are involved: muscles of the legs, back, abs, arms and even the neck.
The respiratory and cardiovascular systems are trained.
The reaction speed develops.
Tennis is an intellectual sport because, in addition to technique, tactics are also important.

The harm of tennis

Injuries to the musculoskeletal system, in particular injuries to the knees and ankles.
The professional injury of a tennis player is his elbow, which is caused by long and monotonous hand movements.

The benefits of table tennis

It has a beneficial effect on the development of hand mobility, strengthens the muscles of the hands and wrists.
Helps to increase the speed of hand movement, develop attention and reaction.
Develops the hip, wrist, elbow and shoulder joints.

The harm of table tennis

Taking only one table tennis, not supported by physical activity, will not help to become a physically strong person.
If you play table tennis too actively from childhood, there is a risk of poor posture as a result of stronger development of the muscles of the arms, shoulder girdle, back from the side of the playing hand, since it makes much more movements.

If you decide to take up hockey, keep in mind that hockey equipment will cost money. Hockey skates, sticks, protection, etc. - all this will need to be bought. And of course, the equipment must be professional.

The benefits of hockey

Hockey develops strong guys, because any workout includes not only breathing, but also intense work of the muscles of the shoulder girdle and leg muscles. A strong hockey player will be able to stand up for himself.
In hockey, reaction and speed are essential. All players skate very quickly, and the puck flies at times at a speed much exceeding 100 km / h. If, after watching a hockey match, you watch football, then at first it may seem that the players are moving like snails.
In addition to a well-developed circulatory system, the hockey player receives hardening from respiratory diseases.
From a psychological point of view, hockey players are more balanced, since all aggression is left on the field.
Since hockey is a team game, the skill of working in a team is being developed as well.

Hockey harm

Hockey is one of the most traumatic sports. Bruises, fractures, and knocked out teeth are not uncommon when it comes to hockey.
If, thanks to sports, you want to relax and just have fun, but prefer reading books to tough power struggle, it may be worth considering another sport.

Benefits of billiards

Billiards is an exciting pastime with your beloved friends.
It does not require a lot of stress on the body, as well as not necessarily a strong heart and excellent lungs, while the organs receive a light load, which is more like a massage.
Billiards is useful for the elderly.
Playing billiards is the best training for your eye, clarity and precision of your body movements.
Billiards demands from the player a constant creative approach to any situation and instant resourcefulness (the location of balls on a billiard table can never be predicted, it is practically never duplicated).
The player is accustomed to composure, clarity of mind, clarity of movements, balances his emotions, gets used to patience

The harm of billiards

Is he there?

The benefits of bowling

Develops an eye, the ability to determine the distance to the object and the trajectory of the ball on the fly.
Develops the ability to coordinate their actions, adjusting them to diamond precision.
Throwing the ball alternately with both hands will improve the interaction between the cerebral hemispheres and help coordinate both sides of the body.
Of course, bowling isn't like fitness, but you can still count on strengthening the muscles in your arms, back and legs.
The indisputable benefit of bowling is to strengthen friendships. This is a game that unites you on a free evening, helps to make new acquaintances, as well as diversify your leisure time with a pleasant active hobby.

Bowling harm

Bowling can not bring any harm. But still, you should not do it during the recovery period after operations and injuries of any kind, especially for fractures, dislocations and sprains of joints and ligaments, in the presence of osteochondrosis, radiculitis, posture disorders and any problems with the spine.

Figure skating is one of the most sophisticated sports on the verge of art. It develops plasticity, forms a beautiful, developed body, strengthens health.

The benefits of figure skating

Health promotion. Skaters are less likely to suffer from colds, the special microclimate of the rink affects. The presence of ice increases air humidity, which is very useful, because in winter in all heated rooms it drops below the desired norm. A long stay in the cool atmosphere of the ice rink helps to harden and improve the body.
As a result of figure skating, metabolism improves, the respiratory and cardiovascular systems are intensively involved. However, this happens gradually, which is very beneficial for not very healthy people. Therefore, ice skating is useful for people (especially children) with a weakened immune system, often suffering from respiratory diseases, and even with heart disease.
Harmonious development. Figure skating develops general endurance, flexibility, agility and strength, improves coordination and reaction speed. The stability of the vestibular apparatus increases (especially useful for those who are seasick in transport); as you try to learn how to handle skates, you will gain the ability to group when you fall, and domestic injuries will become rare.
Improving the figure. Classes will quickly help you lose weight - an average of 400 calories are burned per hour. Another healing effect of ice skating is its beneficial effect on posture. It is good for the treatment and prevention of scoliosis, posture disorders and other problems with the musculoskeletal system.
Skates are good because they are available to people of any age.

Figure skating harm

Injuries, however, they are usually not very severe: bruises of the arms, legs and soft tissues of the head, which quickly disappear.
When mastering the jumping technique, there can be sprains and other injuries, up to serious leg fractures.

16. Alpine skiing, snowboarding

Alpine skiing and snowboarding are not the cheapest entertainment, so if you decide to do this sport, prepare to fork out.

The benefits of skiing

Increased endurance and faster reaction.
Improved coordination of movements.
It is always fresh air, and often mountain air, that is, especially clean air.
This is often a good or even spectacular view. Mountains, slopes, snow, sky. It's great.
The opportunity to feel extreme in your life, speed, wind.
They are often a great company of active people.
Traditional departures, a great shake-up in the coldest and most difficult working period.
For many, alpine skiing is a demonstration of their own status.

Alpine skiing harm

Alpine skiing is very traumatic with the possibility of falls and collisions.
If you do not warm up and stretch properly before skiing, the risk of injury during the most ordinary skiing increases due to the non-harmonious load on the spinal back and knees.

The benefits of roller skates

Training of the vestibular apparatus.
Development of movement coordination and balance.
Development of speed, endurance, agility, flexibility, stretching, courage, discipline.
Improving the work of the cardiovascular and respiratory systems, the musculoskeletal system.
Harmonious development of all muscles.
If you skate in winter and miss them in summer, roller skates are a good substitute.

The harm of roller skates

Possible injuries to the arms, legs, head, back.

The benefits of mountaineering

Balance, coordination and flexibility develops.
Tendons, all muscles and the cardiovascular system are trained.
Mountaineering helps many girls lose weight, because during classes the muscles of the lower back, abdomen, calves and thighs are strengthened.
Mountaineering helps to correct flat feet and posture, as well as tone all back muscles.
Fingers and hands are strengthened, they become more mobile and dexterous.
Mountaineering perfectly develops intelligence, visual memory and the ability to plan.

Mountaineering harm

Mountaineering is one of the most traumatic sports. Climbers risk falling from great heights, fractures and open injuries, dislocations, as well as severe hypothermia of internal organs and limbs.

The benefits of surfing

With the help of surfing, you will tidy up a huge amount of muscle, lose extra pounds and improve blood circulation.
Good mood, bursts of adrenaline, endless sea and fresh air will complete the picture of your joyful sports activity.
Hands, shoulder girdle, knee and hip joints are strengthened.
Girls who go surfing have a wonderful figure.

Surfing harm

Unsymmetrical loads on the spine, shoulders, neck and knees.
There is a risk of melanoma when surfing professionally.

The benefits of fencing

During fencing, all muscle groups are involved, both small and large: both the back, and biceps with triceps, and pectoral muscles. But the main load goes to the legs, which are constantly in motion.
Positive effect on the respiratory and cardiovascular systems.
Movement coordination improves.
The figure becomes fit, and the extra pounds go away.

Fencing harm

Forced position that can cause a "skew" of the spine, which is not conducive to health. This can be corrected by simultaneously training the right and left stances.

The benefits of rowing

Outdoor activities from early spring to late autumn are great for tempering. Lungs and heart develop.
All major muscle groups are trained: legs, arms, abdomen, back and buttocks.
Endurance develops.
Calories are burned perfectly, weight is reduced and blood pressure is normalized.
Rowers (men) are provided with a beautiful slender figure, because the first stage of training is general physical training: running, stretching, swimming.

Rowing harm

The load on the body is quite large. With age, rowers may have joint problems.

The benefits of equestrian sports

Equestrian sports are one of the most suitable therapies after serious injuries involving only minor physical activity.
Horse riding will be beneficial for orthopedic diseases and impaired coordination of movements.
Horseback riding can correct your posture.
Horse riding improves metabolism, relieves intestinal problems, eliminates the symptoms of coronary heart disease and vegetative-vascular dystonia, it is effective in bronchial asthma and some gynecological diseases.
While riding a horse, blood circulation is accelerated and blood supply is improved.
Horse riding can reduce symptoms or completely eliminate such diseases as autism, mild forms of schizophrenia, multiple sclerosis, dementia, neurosis, etc.

Equestrian harm

Given the fact that a horse is a living being that can behave unpredictably and abruptly, it is necessary not to lose vigilance and concentration in order not to get injured as a result of handling the horse or a possible fall.

The benefits of dancing

Dancing does not imply any sharp and serious stress on the body.
Have a positive effect on your posture and the beauty of your gait and movement.
Develop the respiratory system.
They help to get rid of frequent colds and greatly facilitate their course in those who suffer from asthmatic attacks.
Dancing prolongs life, maintains the general tone of the body and maintains cheerfulness and efficiency for a long time.

Dance harm

The wrong position in dancing or the choice of a partner of inappropriate height can negatively affect the posture.

Greetings to you, adherents of a healthy lifestyle! I am often asked the question, is it possible to play sports? At the same time, some appeal the opinion that it is absolutely impossible to engage in sports, while others, on the contrary, are of the opinion that sports temper, develop, and improve. I will say this, both are right in their judgments, but at the same time they lack an understanding of the main aspects of sports and physical culture. In order to dispel your doubts and clarify the essence of the frequently asked question, I wrote this article.

In it I will use such concepts as sports and physical culture. So I'll start by saying that these two terms are not the same thing. There is a significant difference between them. In order to understand which one, I recommend reading the blog article .

So, most people around the world strive to maintain their own shape through exercise. And for many, this desire becomes a real passion that brings them to a professional level. Unfortunately, I must state the fact that classes of this kind are not always completely safe for the human body, which ultimately leads to many health problems.

That is why, I repeat, it is worth distinguishing between professional sports and physical education. The latter does not cause such high loads and really allows you to keep the body in good shape, and also improves mood in the morning for the whole day. Unlike physical education, playing sports at a professional level requires extreme stress for the whole organism, which can lead to unexpected consequences that are not always positive.

Going in for sports professionally, or sending your child to a professional sports school, you need to understand that sports is hard work that professionals do to achieve their goals. Including victories in competitions of various levels. In this case, it is necessary to adhere to a strict set of rules, diet and many other restrictions. Also, playing sports has a high risk of injury, which can disable an athlete for a long time.

But it is not all that bad! If you treat the entire process carefully and responsibly, observe discipline, then such negative influences can be avoided, while strengthening your own body and achieving previously unattainable heights.

As I already noted , on average, a person reaches the top of his sports career by the age of 27 - 28 years. After that, he retrains as a coaching staff or leaves the sport altogether, keeping fit with physical exercises.

I am a supporter of sports in childhood and adolescence. During this period, a person develops the qualities necessary for adult life.

According to my own observations, 99% of boys and girls involved in sports sections professionally have much better developed volitional and moral qualities, purposefulness, higher flexibility of thinking, better adaptation in society, self-esteem is at the proper level, and there is no inclination to diseases associated with obesity, cardiovascular and mental illness, compared with the same guys and girls who do not play sports at all.

Therefore, answering the question whether it is possible to go in for sports, I answer without a doubt! Necessarily! Sport strengthens the body and shapes the character of a person.

Each of the athletes has ever been injured. But these injuries, depending on the severity of the consequences, shape the personality of the athlete, temper his character, forcing him to endure pain, defeat, and then go to training again and again, to train for the sake of winning the next competitions. Such pain, but only mental, and defeat, each of us experiences as an adult. In such situations, a person who has passed such tests in sports life is much easier to tolerate than a person who is not trained. The athlete finds ways to solve the problems that have arisen faster.

Each sport is traumatic in its degree. But this does not mean at all not to do it at all. I want to note that even with a simple jog in the morning, you can get injured, and therefore each of us simply must observe safety precautions and be able to provide first aid. Discipline is important, which, by the way, is taught in sports training!

Summing up all of the above, I want to note that the concept of "sport" can also be classified into several categories. For example, professional sports, mid-level sports training, “doing sports for yourself” can be distinguished. The latter category may include team training three times a week in a gym with a coach, without the goal of participating in competitions.

Thus, I do not see anything terrible from doing "sports for myself" and even semi-professional activities, be it martial arts, gymnastics, athletics or weightlifting, etc. But as already noted, with age (closer to 27-28 years) it is gradually reduce physical activity and switch to physical education.

At the same time, for example, if you are engaged in martial arts, no one forbids you, after reducing the load, to continue to keep yourself in good shape. Also go to the gym, but don't exercise at a competitive level. Those who were interested in my autobiography know that as a child and during my studies at the university I was engaged in martial arts, but by coincidence I found myself in such sports as running, swimming, cycling. Now I am doing triathlon.

Nevertheless, despite the passage of a sufficient number of years, I continue to maintain my skills and abilities. From time to time we meet with our "old" coach and conduct a full training session. In addition, I regularly work on dumbbell punches at home. And running, swimming, cycling do not prevent me from doing it.

Therefore, I recommend that with age, you simply reduce the load and maintain your body in good shape throughout your life. If you ask me a question, is it possible to play sports at a young age, I will answer you, no doubt! It is much worse to give up training or not do it at all. Then the involutional process (aging process) in the body begins to accelerate. just important for each of us!

Therefore, I boldly answer the question asked: is it possible to play sports? - if you are young, go in for sports and send your children to sports organizations, improve your body, develop your muscles and mind. And how to do it read correctly !

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Sports, training, jogging in the morning - what do you think about this?

Someone likes it, someone does not, and someone generally refers to this issue indifferently. But, be that as it may, you should know that there are special advantages on the side of those who play sports, which we will talk about in this article. But first, a few words about a sedentary lifestyle.

Did you know that, according to medical research, the average rate of movement of an ordinary person is 15 thousand steps per day, i.e. about 10 km? Do you walk or run that much every day? Surely few will answer positively.

In the morning we go to work, in the afternoon we are at our workplace (if we are not couriers, of course), in the evening we go home again, rest and go to bed. And so every day, except weekends. If your lifestyle does not correspond to the example above, you regularly train or in some special way managed to build your schedule, then congratulations. But you must agree that there are much more people who, by and large, lead a passive lifestyle (albeit different from the same example above), much more than those who live the most active life.

And a sedentary lifestyle, in turn, leads to not very good consequences, such as, for example, health problems, low vitality, apathy, weakness, etc. And the physical form in this case leaves much to be desired. We repeat once again that we do not equate everyone with one thing, but we are talking about the majority.

Despite this, many people not only do not play sports, but do not even think about it, although sports are a great way to keep yourself in shape and maintain good health. And, as you know, a person becomes interested in something (moreover, this rule works perfectly even in), if you show him the benefits of this. It is for this reason that we will talk about the benefits and benefits that sports give people.

First reason, it is also the main one, it is, of course, health. People who go in for sports (even non-professional athletes) have many times better health than those who do not. And it's not just that: playing sports strengthens the heart, normalizes blood pressure, has a beneficial effect on the work of all vital systems of the body, and also improves brain activity and slows down the aging process.

The second reason - this is a good mood provided by sports. After physical exercise, a person almost always feels a surge of strength, even if he is physically tired; his morale is high, his mental state is excellent, his vitality is maximally activated. It is not for nothing that they say that sport is the best remedy for depression, because it helps to temporarily move away from problems and troubles and look at them from a different angle, and this, among other things, helps to relax the psyche.

Third reason - sport strengthens self-confidence and strength, increases self-esteem, develops, makes a person stronger as a person. Indeed, in many cases, training is closely interconnected with overcoming one's weaknesses, working to the limit of one's capabilities, reassessing one's values \u200b\u200band many other things that temper a person's character.

Fourth reasonrather commonplace, but, nevertheless, very important - this is the saturation of the body with oxygen. During the performance of various kinds of exercises, the human body begins to consume more oxygen, thereby saturating all its cells with it. And this improves blood circulation and the work of capillaries, and also has an extremely beneficial effect on reactions, reflexes and muscle work.

Fifth reason one of the most enjoyable because it is directly related to a person's appearance. If you search for information, for example, on the Internet, you can find countless examples when people radically changed their appearance: pumped up muscles, from eternal "skeletons" and fat men became people with an amazing figure. For many, this is what is most powerful. In addition, a beautiful body is also a sexy body, which also cannot but rejoice, because success with the opposite sex is 100% guaranteed. But. Of course, we must not forget about spiritual growth.

Sixth reason Is the normalization of sleep. Systematic sports activities ensure that the body's production of endorphins is stimulated, which relieve a person from nervous tension and stress, prevent the onset of depression and insomnia.

Seventh reasonhas already been briefly mentioned by us when we talked about weight. Exercise is a great way to control your appetite, among other things. Here again, it should be said about endorphins, because they serve as a kind of fuse, blocking the feeling of hunger at unnecessary moments, and activating it only when the body really needs recharging. So it turns out that, while playing sports, a person ceases to both malnourish and abuse food.

Eighth reasonis that sport is a way to counteract chronic fatigue, increase, increase the supply of vital energy and maintain great well-being. By visiting the gym, going to workouts, jogging, a person makes himself stronger in front of the influence of external circumstances and the pressure of everyday life. Every day becomes filled with incentives and desire, boldly walking through life.

Ninth reason implies a quick recovery of the body after various kinds of injuries, serious illnesses, operations, etc. And the interesting thing is that this works in all cases, i.e. It doesn't matter if sports preceded any health problems or health problems preceded sports - the positive impact of sports will always be visible, because the body becomes many times stronger than it was before.

And as tenth reasoncan be called a lifestyle in general. Going in for sports, a person can drastically change himself, his personality and his life. And there is a huge amount of evidence for this. Sport can even be called a kind of therapy, because many people to whom their life seemed like a dark tunnel, at the end of which there was no light, after several months of classes began to notice the long-awaited light, and over time they generally came to harmony and happiness. In addition, sport helps to get rid of, change the social circle, find new friends and even find a life partner. Whatever one may say, sport can only be characterized by positive qualities. This is perhaps one of the few things about which nothing bad can be said.

Everyone may have their own reasons for doing sports and the main thing is to find them. And examples, indeed, more than enough. Fragile and gentle girls enroll in the martial arts section in order to be able to stand up for themselves and fight back the offender in a dangerous situation. People who have suffered severe injuries of the musculoskeletal system begin to do gymnastics or even yoga. Yes, they work hard, but there is no trace of past injuries. The ugly guys, who were all pissed off at school and who were always laughed at by their peers, discover gyms, where they begin to "build" their bodies, after which they become objects of envy and even imitation for other guys and a real temptation for the sexiest girls.

Remember that you don't need to have any supernatural skills or knowledge to start playing sports. Neither gender, nor age, nor education, nor financial situation plays a role here. It is only the desire and the ability to find the strength to take the first step towards sport is important. Make it and let sport become your passion, then even in old age you will feel healthier and stronger than others, and most importantly - healthier and stronger than yourself that you were before.

Our tomorrow is what we do today!

For many people, sport is an important part of their life. And if a person has a cold, which often does not insure even a healthy lifestyle, then the question of whether it is possible to play sports during a cold will be relevant for him. Let's try to figure out if any training is allowed during this period.

Experts say that during colds and other diseases, it is better to refrain from physical activity, since the body at this time is fighting against pathogens, and the additional load on the muscles can only aggravate the situation. Doctors usually categorically forbid patients from going to gyms until complete recovery, otherwise the course of treatment will drag on for a long time.

But there are also experts who do not share this point of view and argue that sports for colds are allowed, but according to a lightweight program. The body fights against the pathogens that provoked the disease, and light loads will not harm it in any way. However, they will not be beneficial either, therefore, most doctors agree that it is better to wait until complete recovery.

Illness and physical activity: what happens in the body

If a person goes in for sports, then after training his body is weakened for some time. This is due to the fact that the muscular system needs time to recover. If you go out into the cold immediately after training, there is a considerable risk of catching a cold.

With colds, the body produces a large amount of the hormone cortisol, which has a destructive effect on muscle tissue and fibers.

In large quantities, this substance is produced in the presence of factors such as overwork (including after exercise), stress, fear, starvation, and illness.

This hormone also has a useful function, which is to attract nutrients. With a disease, the body needs a building material, which is glycogen and amino acids. Cortisol is involved in the breakdown of proteins into amino acids, and glucose into glycogen. In this case, the body stores building materials that it will need to recover.

One of the main arguments why it is impossible to go in for sports after an illness is that exercise at this time will not carry any positive dynamics. Sport most often only worsens the patient's condition. In addition, the active action of cortisol will not have a positive effect on the body of a cold athlete, but can only contribute to the destruction of muscle mass.

Inveterate athletes who cannot imagine themselves without training, it is believed that you can play sports when you are sick, following the so-called "above the neck" rule. Its essence is that if the symptoms of the disease appear above the neck, training is allowed. That is, if a person has a sore throat, head, teeth, stuffy nose, inflamed tonsils, classes are allowed. It is not known where this rule came from, but observing it, according to experts, can provoke dangerous complications.

To understand why this is the wrong approach, you need to understand a little about what the lymphatic system is. It consists of lymph nodes and other small vessels. They are filled with lymphatic fluid, which takes an active part in removing toxins and other harmful components from the body. In the normal state of a person, lymph nodes are invisible, but when the body is overcome by viruses, their size increases.

If the lymph nodes have increased, this indicates the activity of pathological processes in the human body, and that its leukocytes are actively fighting microbes. Therefore, in fact, there is an increase in lymph nodes - they seem to create a barrier for viruses, preventing their spread throughout the body.

If training during a cold is checked for symptoms such as a stuffy nose, cough, headache, then the infection can spread throughout the body. The fact is that during exercise, the lymph nodes will not create a protective barrier, and this is an excellent condition for the spread of the virus to all organs and systems.

And this is an important argument why you cannot play sports during an illness. It is better to finish the treatment (usually it takes one week), and then start exercising with a healthy body, rather than tormenting yourself uselessly and conducting ineffective training, which can also provoke complications.

Sports activities during illness at a temperature

A cold is quite often accompanied by a high fever, and its indicator is determined by the complexity of the disease. The most common temperature is 38.5-39 degrees. In this case, even with a great desire, a person will not be able to play sports, because at such a temperature the body is weakened and exhausted. There is also a strong chill, and such a high temperature requires chilling.

As for the temperature of 37 degrees, it is more dangerous than 38 and 39, since you cannot bring it down. Training with this indicator is also not allowed.

Temperatures at 37 degrees can occur with diseases such as hepatitis, asthma, tuberculosis, and various hormonal imbalances. These are quite serious conditions, so it is important to determine the cause of this phenomenon, and it is definitely better to wait with sports.

It is also worth saying a little about whether it is possible for people with tuberculosis to play sports. In some cases, loads are not only not prohibited, but also recommended. However, it is important to understand that the main criterion in this case will be well-being.

During periods of exacerbation of the disease, it is better to limit oneself to a sparing, treated gymnast, but active training can only be started after stabilization of the condition, and preferably after complete recovery. It is recommended that you choose quiet activities such as walking, jogging, and so on.

Remember that until complete recovery, patients with tuberculosis should never lift weights and resort to other similar loads, as well as work on building muscle mass. The main task of loads in this case is to maximally maintain the performance of all organs and systems and strengthen the body to fight the disease.

How to get well faster

If you have a slight malaise with a cold, but you do not want to cancel the lesson, then it is important to adhere to some recommendations. At first, the load must be halved. The workout time should be reduced to forty minutes. Also, during training, be sure to drink enough fluids... But the water should not be cold, so as not to provoke additional complications.

If you want to recover faster, it is better to choose exercises such as slow running, step aerobics, meditation, stretching exercises.

Exercises such as squats, bench presses, deadlifts, and other exercises that require heavy loads and heavy lifting. If during the activity you feel a deterioration, stop exercising and consult your doctor.

If you have already recovered (this usually takes about a week for a common cold), you can start exercising and start exercising.

However, preliminary consider the following points:

Experts advise against doing heavy exercise immediately after recovery - avoid heavy weights and long distances when doing cardio.
Start with lightweight exercises, because the body after the illness is not yet fully strengthened - it takes 7-10 days for this.
To accelerate the strengthening of the body, do not overload it, and also improve immunity and drink vitamins. Overdoing it can negatively affect your health.
After 1-2 weeks after recovery, you can return to your previous loads. But do it gradually so as not to disrupt the recovery process.

Sports for prevention

If a person regularly goes in for sports, then he is usually not prone to frequent colds - if they do occur, they are mild. This is due to the fact that sport helps to strengthen the immune system, as well as the musculoskeletal system and the cardiovascular system.

For the prevention of colds, regular jogging for 30 minutes is an excellent solution. A person who runs regularly, even if they get sick, will recover fairly quickly and without complications.

Also for the prevention of frequent colds in addition to regular exercise it is also recommended to temper, eat right, give up bad habits.

Sports can cause the development of a cold in very rare cases, for example, if a person does not give himself rest and the body wears out, or, for example, if the body is overcooled. Also, avoid liquids that are too cold during exercise.

Thus, everyone decides for himself whether to go in for sports or not. But in any case, remember that if you catch a cold, you need to allow the body to recover. The answer to the question of whether you can go in for sports when you have a cold can be determined individually. But in order not to harm yourself, it is better to postpone serious stress, and after a full recovery, return to your usual training regime.

Video: is it possible to exercise for a cold

Very often I receive letters with the same question.

Can you exercise if you have muscle pain?

Definitely, if pain persists in the muscles, it means that they have not fully recovered after the load, and it is not worthwhile to carry out full-fledged training of such muscles. The causes of pain lie in complex mechanisms of immunity, destruction of intracellular structures, restoration of energy reserves, etc.

If the muscle pain is severe

If the pain is severe, there can be no question of any training. You need to give yourself time and recover. Usually 2-3 days are enough for the pain to stop causing discomfort.

If the pain is bearable

Easy means one or two exercises on the muscle, two approaches each. The weight of the shells should be no more than 60% of the worker. The number of repetitions is no more than 12-20. An important condition - do this workout if you feel like exercising. Otherwise, it is worth waiting for the pains to pass.

How are these activities useful?

The fact is that the process of destruction of muscle tissue during power load and the process of recovery are complex and multifactorial things. It involves not only biochemical processes in muscle tissue, but also important physiological mechanisms, such as immunity and reflex reactions.

Simple exercise in small amounts will speed up the recovery in sore muscles through nerve stimulation and increased blood flow. Such workouts act on the muscles like a restorative massage, allow them to go faster.

If muscle pain is present, but does not cause discomfort, you can train at full strength.

It is very useful for the prevention of muscle pain to properly perform and. They not only really make the workout more comfortable, but the sensations immediately after training and in the coming days are much more pleasant.