Виды спорта для женщин, чтобы похудеть и оставаться молодой


Виды спорта для женщин, чтобы похудеть и оставаться молодой Оздоровительная ходьба - самый подходящий вид для пожилых и тучных женщин, а также сердечнососудистых больных. При занятиях плаванием легко регулировать нагрузки от низкоинтенсивных, как при медленной ходьбе, до высокоинтенсивных, достигаемых при марафонском беге. Езда на велосипеде требует более развитой мускулатуры ног, чем оздоровительная ходьба или плавание, но интенсивность нагрузки можно менять в зависимости от скорости езды. Бег развивает мышцы ног, сердечно-сосудистую систему и легкие, но необходима определенная предварительная физическая подготовка. Наиболее интенсивным видом физической активности среди перечисленных являются прыжки со скакалкой.

Оздоровительная ходьба возглавляет список самых популярных видов физической активности в США. Для получения нужного эффекта ходьбе уделяют 40 мин четыре раза в неделю, при этом ЧСС должна составлять не менее 60% от максимальной. Для начинающих рекомендуется следующая скорость ходьбы: для женщин (средний возраст 25 лет) - чуть больше 3,2 км за 40 мин или 1,6 км за 17 мин; для женщин среднего возраста - 1,6 км за 20 мин. Для женщин физически подготовленных (средний возраст 30 лет) доступна ходьба со скоростью 7,2 км/ч, для возрастной группы 30-60 лет - 6,4 км/ч и для тех, кому за 60 лет, - 5,6 км/ч. Нагрузки можно увеличивать: продлить время занятий до 2 ч, взять в руки гантели, усложнить трассу, выбрав холмистую местность. Для достижения лучшего оздоровительного эффекта можно использовать ходьбу босиком.

Второй по популярности вид физической активности в США - плавание. Производительность работы сердца при занятиях плаванием выше, чем при беге и езде на велосипеде. Женщинам требуется меньше усилий при плавании, чем мужчинам, так как большой процент жировой массы способствует поддержанию тела на воде. Следует заниматься более трех раз в неделю продолжительностью 30 мин, при этом ЧСС должна составлять 70-85% от максимального уровня. Кстати, плавание помогает похудеть на 10 кг в рекордно короткие сроки.

В последние годы во многих странах широкое распространение получил велосипед не только как вид физической активности, но и как средство передвижения. Езда на велосипеде относится к аэробной физкультурно-спортивной активности и, следовательно, отлично тренирует сердечно-сосудиствую систему и легкие. У велосипедистов отмечены высокий показатель МПК и низкая ЧСС. Езда на велосипеде развивает мышцы ног, необходимые при катании на коньках и горных лыжах. Занятия рекомендуется проводить три раза в неделю по 30 мин при ЧСС 60% от максимальной, так как более высокий уровень может привести к преждевременному утомлению.

К аэробным физическим упражнениям относится также бег - одно из лучших средств тренировки сердечно-сосудистой системы. Однако женщинам, имеющим повышенный уровень холестерина, высокое кровяное давление или страдающим заболеваниями сердца и сосудов без разрешения врача заниматься бегом нельзя. При беге в момент касания ступней поверхности нагрузка на мышцы ног возрастает в пять раз против обычной. Поэтому людям с избыточной массой лучше выбрать другой вид спорта (плавание, велосипед, ходьбу). При заболеваниях коленного сустава или позвоночника бег также нежелателен, так как занятия могут спровоцировать осложнение болезни.

Для тренировки сердечно-сосудистой системы достаточно проводить занятия бегом три раза в неделю по 15 мин при пульсе «целевой зоны». Но если нужно избавиться от избыточной массы, то занятия должны длиться не менее 30 мин.

Аналогичная система при занятиях со скакалкой: 15 мин три раза в неделю для тренировки сердечнососудистой системы и 30 мин для сгонки веса. Прыжки со скакалкой не рекомендуются сердечно-сосудистым больным, так как интенсивность нагрузки трудно регулировать.
 
Довольно интересные рекомендации как заниматься аэробикой во время бега дает Карен Андес. Суть их в следующем.

Занятия проходят под музыку, ритм которой соответствует пульсу 120-140 уд/мин. Рекомендуется использовать гантели весом от 250 г до 1 кг (в зависимости от степени подготовленности занимающихся). Начинающим не следует применять отягощения.

Перед началом занятий необходимо провести небольшую разминку, в качестве которой рекомендуется ходьба и упражнения на растягивание.

Для изучения путей повышения аэробных способностей женского организма были проведены специальные эксперименты. Один заключался в следующем. Под наблюдением находились два класса танцевальной аэробики. Занимающиеся первой группы выполняли 20-минутную нагрузку с ЧСС 75-85% от максимальной. Во второй группе чередовали трех-пятиминутные занятия танцами с периодами расслабления. В качестве расслабления предлагалась ходьба или бег с ЧСС 60% от максимальной. В каждой группе было по 30 нетренированных женщин. Занятия проводились 3 раза в неделю. Средний показатель ЧСС и общая нагрузка были одинаковыми, поэтому ожидалось одинаковое улучшение аэробных способностей. Однако в группе, где занятия организовали по интервальному циклу, повышение показателя МПК составило 19%, а в группе с непрерывным тренировочным процессом - только 7%.

Можно предположить, что при интервальной тренировке во время высокоинтенсивных периодов нагрузки увеличивался ударный объем крови, что в свою очередь вело к повышению аэробной способности.

Интервальный метод имеет еще одно преимущество сугубо психологического характера: занимающиеся легче переносят нагрузки и работают с полной отдачей, зная, что через несколько минут наступит период расслабления. В группе с непрерывным тренировочным процессом работают менее производительно, так как впереди еще 10-15 мин интенсивной нагрузки.

Организовать интервальный тренировочный цикл можно не только в танцевальном классе, но и при занятиях плаванием, бегом, лыжным спортом, при езде на велосипеде.

Например, в экспериментах сравнивались результаты при занятиях бегом. В одной группе занятия проводились три раза в неделю, испытуемые пробегали 6,4 км со скоростью 1,6 км за 7,5-9 мин. В другой группе (также три раза в неделю) тренировочный процесс был организован по интервальному циклу: одноминутные спринты с ЧСС 90% от максимальной чередовались с периодами трехминутной ходьбы, затем спринт повторялся и т. д. Всего цикл «спринт - ходьба» повторялся семь раз. Энергетический расход в обеих группах был одинаковым. Через три месяца в обеих группах снизился процент жировой массы тела, но общая масса уменьшилась только у занимающихся в группе интервального бега. При этом показатель МПК повысился на 25%, тогда как у занимающихся в группе обычного бега значительного роста аэробных способностей не наблюдалось.

Несмотря на ряд преимуществ интервальных занятий, необходимо помнить, что такая организация тренировочного процесса приемлема не для всех. Люди с плохо развитой сердечно-сосудистой системой могут не справиться с высокоинтенсивными нагрузками, к тому же в период пиковых нагрузок повышается вероятность повреждения мышц и связок.

В последнее время в США широкое распространение получили классы циклической аэробики. Занятия организуются следующим образом. Общая продолжительность - 40 мин, а начинаются они 10-минутной разминкой, затем выполняются танцевальные движения в течение 20 мин, аэробная часть сменяется упражнениями, каждое по 50 с, на силовую подготовку, для этого отведены специальные места (всего 17). По сигналу свистка тренера занимающиеся меняются местами; так они проходят по кругу и выполняют весь комплекс силовых упражнений.

После выполнения трех-четырех силовых упражнений цикл прерывается на 2-3 мин танцевальной аэробикой, затем снова приступают к развитию силы. По окончании силового комплекса следует небольшой период расслабления, упражнения для мышц живота и на растягивание.

Преимущество циклической аэробики состоит в том, что обеспечивается сочетание аэробных упражнений с мышечной работой. При этом происходит тренировка сердечно-сосудистой системы, развивается и укрепляется мышечная система. Интенсивность нагрузки в классах циклической аэробики в два раза выше, чем при занятиях обычной аэробикой, частота сердечных сокращений сохраняется на высоком уровне на протяжении всей тренировки.

Много интересных и полезных советов дает Раймонда Петти, чемпионка США по атлетической гимнастике. Для занятий она использует тренажеры и различные отягощения и строго соблюдает установленный график. После двух дней тренировок следует один день отдыха, далее - три тренировочных дня и два дня отдыха, а затем цикл повторяется.

Продолжительность одной тренировки - 1,5 ч, при этом каждое упражнение выполняется до момента полного изнеможения, когда еще одно повторение уже невозможно.

Помимо выполнения силовых упражнений, Раймонда тренируется на стационарном велосипеде в течение 30 мин 3-4 раза в неделю с интенсивной нагрузкой для повышения аэробной выносливости. Она также считает, что упражнения на растягивание необходимо включать в тренировочный процесс, при этом растягиваются те группы мышц, на которые приходится основная нагрузка. Несколько раз в неделю Раймонда выделяет от 30 до 60 мин на полное комплексное растягивание всех частей и мышц тела.

Раймонда считает, что основные принципы силовой подготовки следующие: тренировочная программа должна быть индивидуальна для каждого занимающегося; перед началом выполнения силовых упражнений необходима разминка аэробного типа; при выполнении силовых упражнений основное внимание нужно уделять технике исполнения, а не поднимаемому весу; тренировочный цикл должен меняться по мере достижения поставленных целей.



После занятий физическими упражнениями не следует принимать горячий душ или ванну (то же относится и к сауне), так как это может привести к резкому падению артериального давления, о чем в первую очередь должны помнить женщины с сердечно-сосудистыми заболеваниями. Сразу же после занятий необходимо дать организму остыть. Для этого рекомендуется выполнение упражнений низкой интенсивности и на расслабление в течение 10-30 мин, а затем можно принять холодный или теплый душ, но не горячий. Крайне опасно при занятиях с серьезными силовыми нагрузками соблюдение диеты.
 
Павел Виноградов


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гаудо, 03.05.2011 02:59:41
Женский вид спорта - это уборка по дому и готовка еды!!!
Гость, 23.09.2011 06:02:25
Тогда спорт для мужчин - это ношение чемоданов с деньгами домой. Понял?
Гость, 05.01.2012 16:01:23
Для девушек самый важный спорт это рождение и воспитание детей. ВСЕ! Больше никаких спортивных нагрузок не требуется.
Гость марина, 10.05.2013 21:21:44
Да ладно значит женщина должна готовить , рожать и делать уборки ,???? значит поэтому вы упрекаете своих жен что они толстые и у них живот , если вы будете довольны женщиной , она будет толстой , какой вы её создали ,,,,,
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