Breaking Bad – Style – Kommersant

Kommersant Style talks about how Cristiano Ronaldo, David Beckham and other celebrities keep fit

During the years of the pandemic, the fitness industry has undergone positive changes: training is increasingly “going out”; interest in traditionally muscular martial arts is reviving; And if you look at fitness from the point of view of biohacking, then how can you ignore the numerous studies that claim that training affects aging biomarkers, that is, literally rejuvenates. It’s time to lift kettlebells, dumbbells and other free weights.

outdoor activities

Robert Downey Jr, Chris Pratt, Alexander Kerzhakov

Skiing, running, Nordic walking, volleyball, surfing, cycling – outdoor sports have become especially valuable since the pandemic. This trend continued and began to develop.

Hiking, that is, walking over rough terrain, is the most accessible and safe form of physical activity. “When walking, almost all muscle groups are involved, the cardiovascular and respiratory systems of the body are trained, immunity is strengthened and the nervous system is rebooted. For beginners, it is better to start from flat terrain without significant climb. Gradually, you can master the hilly terrain, where the training effect is achieved both when walking uphill and downhill, because the muscles work in different modes. To achieve any serious results, you need to add strength training, pay close attention to recovery and nutrition, ”says Andrey Makarkin, trainer at Pro Trainer personal training studios.

The speaker adds that endurance sports are at the peak of popularity, so among clients (in addition to the desire to get in shape) there is a need for more systematic preparation for them and injury prevention – this is massage, myofascial release and stretching.

Reformer

Cristiano Ronaldo, Andy Murray, Novak Djokovic

Pilates on the reformer – a special simulator with a sliding platform, on which you can stretch so pleasantly (and beautifully) – today there is a boom in popularity. For example, a video of singer Harry Styles exercising on a reformer went viral on social media. A balanced set of exercises allows you to work out absolutely all muscle groups. Pilates on the reformer is one of the most beloved recovery workouts among athletes. “During Pilates classes, not only the reformer is used, but also many other simulators: Cadillac, chair, freeform, orbit and others. Like any type of physical activity, Pilates helps burn calories, but it’s important to remember that you can’t do without adjusting your diet. You must burn more calories than you consume.

Pilates can be either a primary activity or an optional activity. It can also improve the performance of professional athletes – increase muscle tone, rehabilitate after minor injuries of the musculoskeletal system and increase joint mobility, ”explains Igor Kostomakha, Program Director of Encore Fitness.

Boxing and martial arts

Jason Statham, Henry Cavill, Guy Ritchie, Tom Hardy, Pavel Derevianko

Some stars have been doing martial arts all their lives, such as Jason Statham (the actor is a Brazilian Jiu-Jitsu master), while others simply include them regularly in their training schedule. Elements of boxing, taekwondo or tai chi allow you to diversify your workouts, increase endurance and improve coordination.

Weightlifting

Duane Jones (The Rock), Hugh Jackman, Kostya Tszyu

Even in fitness and the notorious “preparing the body for summer” marathon, the focus has shifted from weight loss exercises to heavy weights, that is, weightlifting.

“Weightlifting differs from the usual strength exercises in the gym in that it is a complex coordination sport. Here you need to coordinate the efforts of large muscle groups – you need to be able to do it correctly. It is also a speed-strength sport – it requires powerful efforts, expressed in time. If you don’t know how to work with the projectile correctly, how to coordinate your body, then weightlifting is not the safest physical activity.

However, the results are strengthening and improving the musculoskeletal system, developing muscles, improving coordination, maintaining and developing joint mobility and shaping the silhouette, ”says Vadim Guryev, Encore Fitness expert.

HIIT

David Beckham, Chris Hemsworth, LeBron James

Despite being extreme due to increased heart rate, HIIT, or High Intensity Interval Training (HIIT), ranks #1 in popularity (according to ACSM’s Health & Fitness Journal) due in large part to quick results. A workout is an intense series of exercises and active rest in between. HIIT is considered energy-intensive, so it allows you to quickly burn a lot of calories.

“During HIIT training and during recovery after them, there are significant changes in the body. This is a serious physiological stress for the whole organism, without which it is impossible to make the transition to the next level. It is in the process of adaptation after training that we become stronger and more resilient.

Well-designed HIIT workouts will never cease to be relevant, because this is what you need to develop physical qualities, improve appearance and achieve sports results, ”says Andrey Makarkin.

Daria Bogomolova