Who is contraindicated in strength training and what loads can replace them?

The cult of beauty and health drives many people to the gym. However, in some cases, sports loads can harm the body rather than benefit. This is especially true for strength training, which is considered the most effective in gaining muscle mass. How to replace strength exercises with those for which they are contraindicated? Fitness expert Anna Ivanova will tell.

Anna Ivanova

Who is contraindicated in strength training with weights?

There are almost absolute contraindications for high loads in the gym:

• complex curvatures and injuries of the spine;
• tumors;
• fresh injuries, fractures, bruises;
• hypertension;
• problems with joint ligaments;
• mental disorders;
• chronic and acute diseases of the gastrointestinal tract;
• pregnancy.

Therefore, before starting classes in the gym, you need to consult a general practitioner. This is especially important if you have chronic diseases, cardiovascular system problems or a recent surgery.

But that’s not all. Even if there are no contraindications, you need to make a diagnosis before starting serious weights. This will help to understand in what condition the muscles are, where the clamps are, what position the feet, pelvis, knees, chest, head are in, whether there are any deviations from the norm. In addition, to learn how to turn on the neutral in the body, you need to control your posture, work with muscle clamps (regulate the position of the feet, the position of the knees, pelvis, chest and neck so that they walk in one vertical line). Only after that you can start vigorous physical activity.

There are contraindications: what to do?

The choice of a suitable sports load and exercise depends in particular on what contraindications exist. In this case, it is best to consult your therapist and then the trainer.

If you can not cope with weight, there is an alternative – functional training. First of all, it is important to work with posture, straighten, neutralize the body. It is also necessary to “adjust” the inner block, that is, to strengthen the respiratory muscles, pelvic floor and learn to breathe correctly. As a result, the indoor unit turns on correctly during exercise of varying intensity.

After that, you can add a payload, but preferably a functional one. That is, not squats, but exercises adapted to life movements. It can be intensive classes such as dancing, walking, pilates. All this can be done without using weights and at the same time feel the muscles of the body.

Soft fitness and quality body

The concept of “soft fitness” includes stretching, body flexibility, callanetics, yoga, Pilates. The latter, by the way, is an excellent alternative in terms of strengthening the inner block and core muscles. This type of training is suitable for almost everyone.

Is it possible to achieve a quality body with the help of soft fitness? If this is a set of muscle mass, as in people who do intense strength training, the answer is no. If you want a functional, beautiful, muscular and fit body, of course yes. Such a goal can be achieved with the help of fitness and without the use of weights.