Eternal snacks on the run, lack of sleep, sedentary work - all this greatly affects our well-being and health in general.
Muscles after a couple of hours of work at the computer become numb, sitting without movement gets bored … so I want to stretch, but many do not know how to do it correctly. In fact, you can even exercise in the office! In our material, Alexandra Chuprakova, master trainer of the group programs direction of the X-Fit fitness club network, shared the secrets of nutrition at work and exercises that will help you stay awake for a long time.
Training: in the morning or in the evening?
-It's very individual. Based on my experience, a person should try to exercise fitness both in the morning and in the evening. Look at your activity cycle: how well you feel in training at any time of the day. Of course, a lot also depends on the schedule, the specifics of the work, the level of physical activity and family circumstances. But it’s much better to study in the morning. You wake up and your body is ready to go. At the same time, all vital processes are started, blood circulation improves.
How many times a day should you eat?
It is advisable to organize meals at least 4-5 times a day so that the body does not store fat in an emergency. The main foods in the diet are those that are rich in protein, fiber, and contain complex carbohydrates. Don't forget about seasonal fruits and vegetables as a source of vitamins. When buying, be sure to look at the labels of the goods for the composition and expiration date. The shorter the shelf life and the less in words, the better.
How long does it take to sleep?
Sleep is an important part of the body's recovery. To maintain a good figure and the functioning of all internal organs, 7-8 hours of sleep are required. In this case, you need to go to bed no later than 23:00. Only at this time will all metabolic processes take place fully.
Sleep deprivation reduces the production of important hormones - leptin, which is responsible for satiety, and growth hormone growth hormone. As a result, a person eats more and gets fat, because during the usual meal he does not gorge himself. Most often, people who sleep little or suffer from insomnia have a slow metabolism.
What is the danger of sedentary work, and how to minimize its adverse effects?
It is no secret that sedentary work worsens blood circulation, stagnation of blood appears in the small pelvis and tissues stick together. All this leads to poor health, headaches and back pain. Therefore, during the day, it is necessary to constantly change body positions. For example, work not only while sitting, but also standing a little. Take time to climb the stairs to your coworkers without using the elevator. Even a little activity will accelerate blood circulation throughout the body and improve performance.
Three helpful exercises you can do anywhere.
At the beginning of the workout, do a warm-up: head turns in different planes, articular gymnastics, bringing and raising the shoulder blades with palms against the wall in a standing position and several squats. Let's move on to the main part.
Lie on your left side on your forearm with your right hand on your belt. Bring your left leg back, and your right leg, on the contrary, slightly forward. Raise your body using your forearms and feet. Hold the position for 30 seconds. Take the second approach with the right arm extended upward, opening the chest even more. Change sides.
Lie on your back, lift your straight legs up. As you exhale, lift your shoulder blades off the floor and touch the toe of your left leg with your right hand. Lower the other leg to parallel with the floor.If you feel that the lower back begins to come off at the same time, reduce the amplitude of the leg swing. Repeat on the opposite side.
Exercise # 3
Stand in a plank on your palms. Place your right foot behind your left so that your legs form an "x". Tighten your abs. Push your buttocks up, palms stepping closer to your feet. Fix a position in which your feet and palms are on the floor, your back is straight. Feel the stretching of the back of your thighs, back muscles and arms. Return to plank position and arch your back, relieving tension from the rectus abdominis muscle. Repeat the exercise 10 times at a slow pace.
This little workout will release tension, relieve migraines and lumbar pain, and strengthen your back and core muscles for sedentary work.