Тридесет минутно аеробно занимание на пътечката, малко упражнения за ръце, крака, дупе и гърди (с малки тежести и много повторения) и накрая завършване пак на кардио вълна, за разпускане. Това е представата за тренировка на жените, които не са посещавали фитнес залата преди. Те знаят, че не трябва да се вдигат тежести, за да не възмъжеят. Това ли е наистина ефективната тренировка? Зададохме на фитнес треньора Костадин Германов въпросите, които вълнуват всяка една от нас, преди да пристъпи във фитнес залата.
Възможно ли е да избегнем фитнеса, в стремежа към стройна фигура? Понякога искаме да отслабнем само с 3-4 кг., без да правим релеф и прибягваме до нещо изпитано за бърз резултат. Това според Вас, правилно ли е?
Аз се занимавам от доста дълго време с фитнес и вече 3-4 години го практикувам и като треньор. Според мен може да се постигнат тези резултати дори и без да спортуваме, дори и без да ходим на фитнес или на някакъв друг вид спорт, само с малки ограничения и промени в храната. Но ако искаме да постигнем една хубава фигура, която да ни кара да се чувстваме добре, да имаме самочувствие, просто спортът е най-добрият начин за това и няма как да се избегне напълно, ако искаме да изглеждаме добре. Можем да свалим 3-4 килограма дори и за една седмица, обаче дали ефектът ще ни удовлетворява, вече това е друг въпрос. На мнение съм, че спортът задължително трябва да присъства в ежедневието на всеки, който иска да свали някой друг килограм и да изглежда добре. Това е най-добрият начин да се поддържаме здрави.
А обратното: ако тренираме, но не променяме хранителните си навици и не спазваме режим? Тогава можем ли да отслабнем само със спорт?
Ами тук нещата пак са много завързани. Първоначалният шок, който тялото ни ще изпита и ще усети от това, че сме започнали да спортуваме и то особено ако натоварването е тежко, ще даде някакъв резултат, но той ще е краткотраен. Можем да се променим за 1-2 седмици и да свалим някой друг килограм, но това много бързо ще спре. Ако не променим по някакъв начин хранителните си навици спрямо тренировките, които правим, няма как да очакваме префектен резултат. Ако искаме да сваляме килограми, трябва задължително да приемаме по-малко калории, отколкото изразходваме.
В такъв случай какъв хранителен режим препоръчвате на повечето трениращи? Какво трябва да намалят, какво трябва да увеличат и какво изобщо не трябва да консумират?
Всичко е индивидулно, в зависимост от нуждите на клиента. Някои искат да постигнат конкретни резултати за определен период от време. Тогава с тях нещата се случват по следния начин: изчислява се какъв трябва да бъде калорийният прием спрямо това какво те ще осъщестяват като спорт през цялата седмица. Прави се план, по който ще спортуват, след това се взимат предвид и техните хранителни навици, и въз основа на всичко това се изготвя режим. Препоръчително е преди да се правят някакви промени по хранителния режим, било то сами или с треньор, всеки да е запознат добре с това коя храна как му влияе чисто здравословно. И не е лошо, даже е задължително, всеки един да си направи чисто и просто едни обикновени изследвания-кръв, урина и т.н. Защото треньорът е треньор, но той е до един момент, от там нататък се включват и докторите до голяма степен, защото ние не можем да си правим ескперимент с тези неща. На мен може да ми се иска Вие да ядете бадеми, обаче Вие въобще да не трябва да ги ядете. Може дори да сте алергични към даден продукт. Ние няма как да го знаем това, ако Вие не ни го кажете или не направите едни изследвания, които да го покажат.
Казахте, че се прави план спрямо това какво иска човек да постигне за определен период от време. Това наистина ли е възможно? Примерно, някой иска да отслабне със 7 кг. за 3 месеца, може ли да се получи наистина?
Възможно е и то се случва постоянно. Тук вече много зависи от това до колко са сериозни хората. При някои мотивацията трае 1-2 седмици и ако не получат удовлетворяващ резултат, те се демотивират и отчайват. Наблюдава се и обратната тенденция: понякога хората са много доволни от постигнатото и се отпускат. Всичко е до дисциплина. Треньорът ще си свърши работата, ще да даде насоките, ще Ви каже това е правилно, това не е правилно, но ако Вие сутринта, преди да отидете на работа не можете да дойдете на фитнес, защото Ви мързи или пък вечер имате много ангажименти в кавички, трудно ще се получат нещата. Но напълно е възможно и се случва постоянно да се постигат такива резултати, така че всяко нещо е до човек. При едни се случва по-бързо, при други по-бавно, но за да се постигне успех, всеки в началото трябва да си постави цел и период, за който ще я постигне. Не трябва да сме разпиляни във времето.
Засегнахме и темата за инструктора, който дава насоките. Но човек, който никога преди не е посещавал фитнес зала, ако започне да тренира сам, ще бъде ли ефективно неговото натоварване и ще се постигнат ли резултати?
Фитнесът е много популярен спорт и за него има страшно много материали в интернет. Има хора, които вярват, че знаят и разбират от всичко. Също така има хора, които си мислят, че щом във фитнеса има едни оставени уреди, които си седят там, всеки може да си плати и да влезе да ги използва. Тези хора считат, че в залата ще се натоварят адекватно и ще им се получат нещата, което лично за мен е много грешно. Има хора, които не са спортували цял живот, има хора, които са спортували, но през цялото време са спортували неправилно, но въпреки това, те не са се обрънали към треньори. А всъщност дори професионалистите използват услугите на треньори и постоянно се допитват до някой компетентен в тази област. За мен е напълно безмислено и работата даже няма да е наполовина свършена, ако се започне без да се използват услугите на треньор. Тренировките ще са просто една загуба на време, която може да доведе също до една голяма демотивация. Тогава се започва с реплики от рода на: „фитнесът не е за нас, не е нашият спорт, няма да ни се получат нещата така както искаме, не ни харесва“ и т.н., а в същото време хората са правили нещата тотално грешно и откъм тренировки, и откъм храна, а да не говорим, че това крие и голям риск от травми. Тук става въпрос за здраве и трябва да се търси максималният и ефективен вариант. Защото на мен като ми се счупи колата, аз отивам на майстор, аз не си я оправям сам. Като имам нужда от доктор, отивам в болницата и търся специалист.
В последните години наблюдаваме „бум“ на фитнес инструктори, повечето от които са сертифицирани и притежават куп дипломи. Какво е важно да гледаме и питаме при избора си на треньор/инструктор? Има такива с дългогодишен опит като спортисти, но това прави ли ги добри треньори? Сертификатите имат ли някакво значение?
Вече стана много модерно, не само да тренираш във фитнеса, ами и да си треньор. Тук вече нещата са такива, че някой започва да тренира и след 2 месеца решава, че вече много му харесва, отива изкарва една диплома или някакъв друг документ и вече е треньор. Тези дипломи се придобиват изключително лесно. Има онлайн курсове по 3 дни: плащаш си, изпращат ти PDF файлове, четеш ги и след това държиш онлайн изпит. Масово е така. Има и други курсове, например към Национална спортна академия (НСА), такъв съм изкарал и аз. Той не е онлайн, но пък е само 2 седмици. Някои решават, че ще минат този курс и след това всичко приключва и не се стараят да се развиват и надграждат. Затова нивото на инструкторите е много ниско. За мен дипломите имат тежест, само ако са подплатени с много знания, умения и компетенции. Аз разделям специалистите на 2 вида: треньори и инструктори. Инструкторът е в залата, за да даде някакви напътствия: „Използвай сега този уред, използвай сега другия уред и т.н“, докато треньорът е със спортуващия от началото до края на тренировката. През цялото време той е до него и дори и при най-малката грешка, от страна на трениращия, треньорът коригира веднага, за да може да се избегнат травми и да се работи правилно, за да се постигнат максимални резултати. Не трябва човек да се опитва максимално да пести и да търси най-близката зала, най-евтината зала, най-евтиния треньор. Все пак тук става въпрос за здраве и е доста глупаво да пестим от това нещо, защото накрая резултатът може да е много лош-или да се дадат много пари за доктори, или пък да се дадат много пари за някой по-добър треньор, който да свърши работата както трябва. Моята препоръка към дамите, които тепърва откриват фитнеса е да не се обръщат към някой, който има един шкаф с дипломи, ами към човек, чиито резултати могат да проверят-какво той е постигнал с клиентите, те доволни ли са, какви са техните отзиви и т.н. Нека направят 1-2 пробни тренировки, да се запознаят с треньора и да преценят. Защото той може да е много добър специалист, но просто като характери и стил да не си допаднат.
Много от дамите се притесняват, че ако започнат да посещават фитнес залата редовно, ще натрупат мускулна маса и ще изгубят женствеността си. Съществува ли такава опасност?
Това е един въпрос, който се задава от всяка жена във фитнеса, даже по няколко пъти. Тук ще съм много кратък. Няма как една жена да заприлича на мъж и да добие някаква страшна мъжка физика, ако започне да вдига тежко. Чисто и просто, защото вие жените няма как да синтезирате такова количество тестостерон, както мъжете. А тестостеронът е един от големите анаболни хормони. Така, че няма как това нещо да се случи. Въпреки, че толкова много се говори и изписа по тази тема, повечето жени все още се страхуват. Тренировката с тежести може само да бъде от полза. По никакъв начин не искам дамите да се притесняват, че могат да станат мъжествени. Жените, които тренирам, се натоварват с големи тежести, на моменти дори с максимални тежести за тях и са все така стройни и женствени. Бъдете спокойни, чисто физиологично това няма как да се случи, освен ако дамите не прибегнат до нещо, което не трябва да се взима.
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