Виды спорта для женщин, чтобы похудеть и оставаться молодой

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 |
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Женский вид спорта - это уборка по дому и готовка еды!!!
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Гость, 23.09.2011 06:02:25 |
Тогда спорт для мужчин - это ношение чемоданов с деньгами домой. Понял?
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Гость, 05.01.2012 16:01:23 |
Для девушек самый важный спорт это рождение и воспитание детей. ВСЕ! Больше никаких спортивных нагрузок не требуется.
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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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