Exercise is an integral part of any fitness program, so it's good to know that the food you eat can affect the success of your workout. In fact, the right foods can help you during your workout and recover after it's over. And, of course, eating the wrong food or too much of anything can negate all the calories you've burned. So here's a guide on when and what to eat before and after a workout.

Alternating plank is a great exercise, especially if you are tired of the usual plank and you want variety. This exercise is a more active variation of an ordinary plank, provides a greater load on the muscles and will definitely make you sweat.

Overtraining the body without rest can affect athletes and trainees both physically and psychologically and lead to a condition known as overtraining syndrome. Excessive training can cause a decrease in athletic performance, which can last a long time, sometimes it takes several weeks or months to improve.

Load reduction is a strategy used by people involved in endurance sports to reduce the amount of training before an event or competition. The rationale behind this strategy is that reducing the load will help you save energy by reducing the need for recovery. This is a way to prepare the body for the event and increase productivity.

Squats are a common addition to many workouts, regardless of whether they are performed only with their own weight or with added weight. Expanding the squat styles you practice gives you additional options as well as physical benefits.

Triceps push-up is an excellent exercise with its own weight, which develops the strength of the arms and shoulders. This simple exercise can be performed almost anywhere, and it can be customized depending on your fitness level. Use it as part of upper body strength training.

Circular workouts depend on time, as they are used to do as many sets of one or more exercises as possible. The possibilities of such training are very wide, since you can manage the time and intensity yourself. Let's call this training "as many repetitions as possible".

To see the results of strength training, you must overload the muscles, putting enough effort to make the adaptation happen. Some trainers recommend doing three to five sets for maximum muscle gain, while others say that one set per exercise is as good as two or more. The correct answer depends on you, your goals and your current level of physical fitness. If you really want to increase strength, endurance and muscle growth, several approaches have an advantage. But training with one approach can suit many.

If you've been thinking about including strength training and weightlifting in your workout routine, understanding their potential benefits can help you set your goals. As part of a comprehensive fitness program, strength training can help in strengthening muscles, speeding up metabolism and building muscle mass.

As a rule, exercising on a full stomach is not the best idea. Bloating, cramps and the desire to take a nap and digest food can disrupt the workout. But if your stomach is rumbling and you feel weak because you haven't eaten for several hours, you may lose the effectiveness of your workout, as you will not be able to work at full strength. Learn about the importance of a good snack and some of the best foods to eat before a workout.

Split system training is a weight training program that separates workouts by body parts, usually these are separated exercises for the upper and lower body. For example, a strength training program will include a lower-body split on Tuesdays and an upper-body split on Thursdays.

The split training program can become more specific if you narrow the division into the upper and lower parts of the body to certain muscle groups (for example, legs, buttocks, arms, back, chest and abs).

It's easy to get stuck in the same range with strength and cardio workouts, doing the same exercises at the same pace day after day. But it's also easy to add variety to your workouts, burning more calories and increasing endurance.

If you're a beginner, you must have heard of interval training - a method of training in which you step out of your comfort zone for a certain period of time and then rest. The reason why interval training is so popular is that working out at higher levels of intensity helps you develop endurance faster and helps you burn more calories, which is great for losing weight.

Complex exercises involve several muscle groups at once: squats, deadlifts and bench presses.

Challenging exercises tend to be more tedious than isolating ones, but they also offer greater returns. Here are three classic complex exercises and how to perform them correctly:

In strength training, volume is a term used to describe how much work you do, such as the number of repetitions (and sets) you perform in an exercise. Intensity describes the difficulty of the exercise, usually depending on the weight you are lifting. Let's take the deadlift as an example. If you do five reps with a 50 kg barbell and increase to 10 reps with the same barbell, you will increase the volume. If you do five reps, but increase the weight of the barbell to 75 kg, you will increase the intensity.

You don't need heavy and dense classes to get the benefits of physical activity. In fact, light workouts for beginners are the best choice when you're just starting out. And you can do them at home or on the street, depending on what is more convenient or better for you.

Workouts for beginners - especially for those who have failed to complete the exercise program-are specifically designed to build self-confidence and build life habits for good health. Entry-level exercise can also help you lose weight and become healthier.

Most athletes know that it is necessary to have enough rest after training to achieve high results. But many still feel guilty when they take the day off. One way to ease this guilt is to understand the many benefits that a day of rest can offer.

For example, rest is physically necessary for the muscles to recover, regenerate and strengthen. For amateur athletes, increasing the number of rest days and active recovery can help maintain a better balance between home, work, and fitness goals.

Benefits of a day of rest

Rest days are crucial for athletes of all levels for a variety of reasons. Some of these reasons are physiological, while others are psychological.

Promotes muscle recovery

Exercise depletes the body's energy reserves or muscle glycogen. It also causes the destruction of muscle tissue. Providing adequate muscle recovery time allows the body to " fix " both of these problems by replenishing the body's energy reserves and repairing damaged tissue.

If you want to increase strength, build muscle, and improve your endurance, advancing strength training over time is key to making progress. This is the principle of progression. The principle of progression in endurance training states that the optimal level of overload should be achieved - an increased load on your muscles, as well as the optimal time frame for the occurrence of this overload.

More and more top coaches and athletes are shying away from weight training on simulators and looking for alternative training methods. Weight training machines are expensive, require a gym membership, and are often ineffective training tools because they focus on isolating exercises. Using only strength training equipment can actually limit athletic performance and increase the risk of injury during exercise.

Using free weights is a great alternative to exercise machines for strength and fitness development. Lifting weights increases muscle size, strength, power, and endurance. It also burns calories and increases bone density.

Excellent musculature is the goal of many athletes, bodybuilders and professional athletes. But you can't just get big by just pumping up all the muscles randomly. You should take a more scientific approach and pay attention to the individual muscles and muscle groups that are responsible for visual volume.