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PSIHOLOŠKI PRISTUP U PERSONALNOM TRENINGU

Znamo da tokom celog života učimo i stičemo iskustvo. Ono je jedno od veoma bitnih stvari kako bi bili uspešniji u svom poslu, posebno u edukaciji i poslu kojim se ja bavim PERSONALNI TRENER. Danas ćemo malo posvetiti pažnje ovoj temi.

The-Mental-and-Psychological-side-of-Weightlifting

Ljudi su različiti, što po kulturi, religiji, ponašanju ili drugom. Posebno se odnosi na multikulturalna društva i fitnes centre gde u danu možete imati klijente iz Kine, Australije, Saudiske Arabije, Irana, Južne Afrike pa Bangladeša ili vegetarijanca iz Indije, kao što sam ja imao prilike. Sve te kulture trebate do nekle poznavati da bi znali kako da sa psihološke strane pristupiti kijentu. Trenutak kada naiđete na problem i klijent nije zadovoljan uslugom ili svojim napredovanjem a možda je sam kriv zato što se ne pridržava smernica koje ste mu dali, tada treba da na pravi način objasnite gde je problem i kako ga rešiti.

Još jedna veoma bitna stvar koju primećujem kod mladih i “instant” trenera jeste NESTRPLJIVOST da se postignu rezultati. Konkretno “šamaranje” kako mi volimo da kažemo vežbama i loša taktika i pravovremena primena određenih vežbi u određenom trenutku. A da ne pominjem vežbe za koje ne znamo čemu služe i koje mišićne grupe angažuju. Trening i rezultati treninga su proces koji traje i traje. Organizam se navikava i adaptira na promene, brani se od stresova i šokova koje mu zadajete. Iskustvo će vam pokazati kako da ublažite sve neželjene posledice na organizam.

Trening treba da bude pre svega delotvoran, pravovremen, taktički i na kraju zanimljiv. Često se ovo poslednje stavlja u prvi plan, što je veoma kratkog daha. Nećete imati stalne klijente koji vam veruju. Kao iskusan trener ćete znati na koji način da sa klijentom ostvarite kvalitetan odnos. Imaće poverenja u vas, biće iskreni prema sebi i prema vama, i lakše ćete naći način za postizanje cilja. Često se dešava da harizma i energija trenera privuče klijenta a ne teorija i znanje. Klijent neće razumeti previše stručnih reči niti će ga interesovati vaše znanje iz anatomije i suplementacije. On traži proste informacije koje će mu pojasniti proces. Vi ste tu da razmišljate umesto njega a on taj koji će vaše trenerske sposobnosti pretočiti u delo.

Uštedite vreme koje vam je potrebno da ostvarite ciljeve: psihološkom pripremom i pristupom i stečenim iskustvom.   

SUPPLEMENTS – what to take, what to skip

A frequently asked question is what customers should take for weight loss, muscle mass, recovery… in order to progress in training process. Most in fact seeking a shortcut to success through “adequate” supplementation. We will try to explain this phenomenon through the upcoming text.

We shall pay more attention to recreation and people who do not have much experience with training, nutrition and supplementation, and they who would have to devote a little more intense physical activity. We assume that those who are a little longer in fitness industry, know the effects of this supplement on the human body and how they should be consumed.

Pharma industry, which includes the production of supplements for a training, course aimed to sell more products. So than when you walk into a store that sells supplements, you do not know what to look before you buy something, and a majority of them is effectively moot. There are very few things that actually do have effects. A lot of nutrients such as L-Carnitine ( “increases energy and accelerates the burning fat”) body produced in sufficient quantities – how much can you use it, the body is saturated with carnitine and automatically eliminate excess, so you extra entry will not help in achieving results. The same things is with Fat Burners, which are the most commonly asked question. Most of them contain a large dose of caffeine or ephedrine that can cause unwanted effects and special effects on the heart. A large number of products have a negative effect on the liver, especially for beginners in which body has not created a strong defensive position on the introduction of new nutrients in large quantities.

Supplementation for recovering the body, especially the muscles after intense training certainly makes sense, as prevention of catabolism, degradation of muscle fibers, regeneration and recovery of the same. This includes Proteins that we have in different flavors and shapes. Glutamine (amino acid that is used for binding proteins in the muscles and prevent catabolism), BCAA (essential amino acids), Omega 3 fatty acids (reducing bad cholesterol levels) … fall into a desirable form of additional and adequate supplementation for more effective training. For beginners and amateurs the best option is to use a high-quality diet or a diet your body recover from training, prepare the body for the next or decrease the weight and bring his line to perfection. There is a various natural sources of vitamins, minerals, protein, caffeine…

Think with your head, find out the right places with the right experts, develop a plan and program of activities and diet, and be persistent in achieving goals. Remember everything takes time and patience, and that every shortcut has negative consequences.

3D BODY SCANNING and FITNESS – Lugano Conference

Imao sa čast da prisustvujem i budem deo organizacije najprestižnije 3D Body Scanning Konferencije, koja se održala prošlog meseca u Švajcarskoj u gradu Luganu, u organizaciji kompanije Hometrica Consulting. Renomirane firme iz svih delova sveta kao i razni Univerziteti imali su priliku da predstave svoje projekte i inovacije na polju 3D Body Scanning Tehnologija. Primena ovih tehnologija je posebno zastupljena u medicini, plastičnoj hirurgiji, modi, tekstilnoj industriji, filmu… ali za mene i za ovaj portal najbitnijoj oblasti Fitnesu, Zdravlju i Sportu. Ukratko ćemo u ovom tekstu predstaviti najinteresantnije inovacije i budućnost 3d Body Skenera.

I had the honor to attend and be a part of organization one of the prestigious 3D Body Scanning Conference, which was held last month in Switzerland in Lugano, organized by Hometrica Consulting. Renowned companies from all over the world as well as various universities had the opportunity to present their projects and innovations in the field of 3D Body Scanning Technology. The application of these technologies is particularly represented in medicine, plastic surgery, fashion, textiles, film … but for me and for this portal the most important field is Fitness, Health and Sports. We briefly in this paper to present the most interesting innovations and the future of 3D Body Scanner.

Između ostalih, izdvojila su se predavanja (the lecture is): 

  • Adapted Performance Sportswear – FTI Lab, University College Ghent, Ghent, Belgium 
  • Towards Developing a Method for Identifying Static Compression Levels of Seamless Sports Bras using 3D Body Scanning – Adriana C. GOREA, Fatma BAYTAR Iowa State University, Ames (IA), USA 
  • Changes in the Volume and Circumference of the Torso, Leg and Arm after Cycling in the Heat Determined Using 3D Whole Body Scanners –  Department of Human Movement Sciences, Faculty of Behaviour and Movement Sciences, Vrije Universiteit Amsterdam, MOVE Research Institute Amsterdam, The Netherlands
  • A Parametric Model of Shoulder Articulation for Virtual Assessment of Space Suit Fit –  NASA Johnson Space Center, TX, USA 
  • The Cycle of the Shape Descriptor Suite: When do People Become Overweight? –  Novaptus Systems Inc., Chesapeake VA, USA; 2 The Hague Plastic and Cosmetic Surgery Center, Norfolk VA, USA 
  • Analysis of Tight Fit Clothing 3D Construction –  University of Zagreb, Faculty of Textile Technology, Zagreb, Croatia; 2 University of Maribor, Faculty of Mechanical Engineering, Maribor, Slovenia 

Pored predavanja održala se i praktična prezentacija skenera i njihova primena. Vodeće svetske kompanije kao što su BOTSPOT, SIZESTREAM, CAESAR, STYKU i druge su predstavile i pokazale kako se upotrebljavaju skeneri i koje benefite na ljudski organizam imaju, kroz poboljšanje performansi kod sportista do konstantnih i učestalih praćenja promena u organizmu kod rekreativaca (procenat telesnih masti, količinu vode, obime delova tela, visceralne masti i rizik od srčanih oboljenja, gustina kostiju, telesna težina…). Skeneri mogu na osnovu dobijenih parametara i učestalosti fizičke aktivnosti, da veoma precizno predvide nivo napredka i vreme za koje se mogu ostvariti zadati ciljevi. Veoma precizni rezultati i snimci pomoću mikro kamera mogu pomoći profesionalnim sportistima: kod mišićnog disbalansa, kod oporavka, kod preciznog izvođenja zadatog pokreta i unapređenja tehnike izvođenja.

In addition to lectures took place and practical presentation scanners and their applications. Leading global companies such as BOTSPOT, SIZESTREAM, CAESAR, INTERFACE and others are presented and shown how to use scanners and benefits on the human body they have, by improving the performance of athletes to constant and frequent monitoring of changes in the organism with the amateurs (percentage of body fat , the amount of water, volumes parts of the body, visceral fat and risk of heart disease, bone density, body weight …). Scanners can be based on the parameters and frequency of physical activity, envisages very precise level of progress and the time for which they can achieve set goals. Very accurate results and capture using micro cameras can help professional athletes: for muscle imbalances, for recovery, higher precision in performing a given movement, and improving the techniques involved.

Poseban utisak je ostavila kompanija BOTSPOT sa svojim OPTAone modelom koji ima mogućnost da u komori snima objekte od najsitnijih do veoma velikih dimenzija (min 80 x 80 x 80 mms do max 2200 x 1200 x 1200 mms), rezolucija max 16k, vreme skeniranja  0,01 sec, 64 senzora, 2 x 32 po 20,4 MPS sa 30 x optičkim zumom. Cela konstrukcija košta oko 150.000 evra i statična je tako da sportisti nakon testa naprezanja u roku od 15ak minuta dolaze na skeniranje u prostoriju gde je skener smešten. Na slici možete pogledati kako skener izgleda.

A special impression left a company BOTSPOT with OPTAone model that has the ability to shoot subjects in the chamber from the smallest to the very large size (80 x 80 min x 80 mms max 2200 x 1200 x 1200 mms), 16k max resolution, scan time 0, 01 sec, 64 sensors, 2 x 32 to 20.4 MPS with 30 x optical zoom. The entire construction will cost about 150,000 euros, platform is static so athletes after test within 15 minutes come to scan room. On the picture you can see how a scanner looks.

fussballer-3d-scanner

Zaključak je da je 3D Body Scanning budućnost, da će se sve više i više primenjivati u raznim oblastima a posebno u Zdravlju, Fitnesu i Sportu. Ove tehnologije iz dana u dan rastu i razvijaju se i pretenduju da postanu deo svakodnevnih naših aktivnosti. Lakše ćemo doći do cilja ako preciznije znamo šta i kako treba da radimo!

The conclusion is that the 3D Body Scanning is future, it will be more and more applied in various fields especially in health, fitness and sports. These technologies day by day grow and develop and aspire to become part of our everyday activities. It helps to reach our goal if you know precisely what to do and how to do!

BEST OF CYCLING

Traveling around the world, I noticed that the bikes is became more common as a form of recreation or as a main means of transport. It does not matter who is the layer of the population concerned, starting from students to the director, the case is the former mayor of London, their daily tasks and distance perform by cycling. It seems to me that people are slowly realizing the benefits of this means of transport: no crowds, park where ever you want, preferably assemble your bike and take in hand, a great form of recreation and most importantly saving. In this article we will deal with cycling as a form of recreation, lifestyle and benefits to the human body.

I’m glad to see that people are more and more riding bicycles, especially in larger cities. An excellent example is Switzerland, where despite the hilly and mountainous parts, each part of the country is crisscrossed by cycling paths, so if you have the stamina and time you do not need a car. Although it all depends on the weather conditions, but today under the onslaught of industrialization and production of new materials and types of clothing biking is available and possible everywhere. Thinner tires wider tires, a smaller or larger frame, larger or smaller transfer, material preparation, now it’s all available to make it easier to overcome the field in which you are driving. For those with a little poorer fitness level or high age there is the help of electric motors and easier driving and mastering the climb.

As a form of recreation cycling firstly presents an enjoyment of nature and terms, as well as activity in the fresh air, which is very important for all body functions. Strengthening the lower extremities, especially the quadriceps and calf, shaping muscle, fat loss, weight loss, accelerate metabolism, improve endurance and stamina, improved cardiovascular and respiratory organs, improve blood circulation, reduce mental stress, by time make reduction in heart rate at rest – the heart works slower, more efficient and more productive, the heart muscle makes stronger …all of this is advantages for this type of activity. With bike distance that can pass are truly impressive.

Depending on your condition and fitness level, it is best to ride a bike every day for one to two hours. In such a long process after a certain time (after 20 minutes of activity) there will be degradation of fats. With a lower pulse, 130 beats per minute, drive will be longer and degradation of fat better. If is pulse higher around 160 beats per minute the speed is higher, the ability to quickly get tired is more possible, shorter time for degradation of fats, reduce your speed and pulse will go down. Speed that is recommended is about 20 km / h.

Get a reliable bike, price is irrelevant because it is all in the legs and endurance, in the case of a long drive need to get the bike windscreens, because after the first hour you will feel the pain of sitting, get a comfortable seat, sunglasses for insects, a bottle of water with you always, and of course music that will break the monotony of pedaling. And a very important thing in society is riding a bike is always interesting, because cycling is a collective sport!

DIET BY BLOOD TYPE

Feeding the blood group was formed to develop biological blood group of human origin. Depending on the time period and what is the man first began to use for food and what is revealed in the meantime and finding in nature, so that when he discovered that the meat is tastier when processing that is roasted, the start of production of dairy produces, food grain, fruits and vegetables.

Scientists who dealing with diet by blood groups explain that people with different blood groups are not equally well to digest certain foods. Each has a different blood group antigens with a special chemical structure. And also the name of the blood group was formed by a group antigen located on red blood pearls. The essence of the theory of blood groups makes the discovery that blood group antigens – behave differently in biochemical reactions to certain foods (that is, some of their ingredients). Below we will see that foods which blood group responds and which do not.

Eating-for-Your-Blood-Type

O blood type

People with this blood type are more resistant digestive system. They are carnivores, and they correspond to animal proteins and small amounts of fruits and vegetables. This blood type is harder to bear carbohydrates and products with gluten and dairy. You should avoid coffee because they produce much stomach acid.

Good foods: red meat, vegetables, olive oil, nuts, seeds, fruits

Bad food: fatty products, fish and seafood, cheeses and calf products, corn and sunflower oil , vegetables with high levels of starch grains

A blood type

People with this blood group have little tolerance for proteins. A blood type have a sensitive digestive system and recommended a classic vegetarian diet with less of dairy products. Due to lower production of gastric acid by those who possess this group have problems digesting meat and absorption of vitamin B 12. Food containing enzymes: betaine, bromelain and papal is recommended for this blood group.

Good food: fish and seafood, nuts, vegetables , grains and starches, fruits

Poor foods: red meat, cheese, butter, oil, pistachio, wheat, mushrooms, olives, bananas, mangoes, oranges, mandarins

B blood group

These blood group is resistant and withstands almost most foods. Those who have B blood group should avoid foods with gluten and wheat products, and tolerate dairy products.

Good foods: red meat, eggs, milk, yogurt, feta cheese, rice, potatoes, cabbage, peppers, carrots, pineapple, watermelon , plum, olive oil

Bad food: poultry, fish and seafood, pistachios, peanuts, sunflower, wheat, corn, olives, tomato, soybean and soy oil

AB blood type

This blood type is very rare, it is estimated that only 5% of the population owns. It was created at the latest.

Good food: lamb, turkey, tuna, seafood and fish, dairy products, fruits and vegetables, oils

Poor foods: bacon, beef, pork, whole milk, avocado, sweet corn, peppers, bananas, coconut , oranges, hazelnuts, poppy seeds, pumpkin seeds

DETOX WATER

We often have opportunity to see, in restaurants and cafés, bowls of water served with various vegetables and fruits. In this article we will explain what is a detox water, what properties it has, and what the best ingredients it contains.

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Whether you’re trying to lose weight or just want to look and feel healthier, one of the best ways to free your body of harmful toxins is to drink water. Only 6 to 8 glasses a day will help you stay hydrated and keep the vital organs in their best possible health. Detox water speeds up metabolism and only in this capacity effective in removing fat and excess weight (by itself does not come off the pounds that we have the opportunity to read or hear).

There are several foods that you can add to your water that will not only improve the taste of water, it will also help in the preservation of health. Detox water has become very popular and there are many different recipes that you can use. These waters contain ingredients like lemon, which helps flush out harmful toxins from your body, the mint that helps in digestion, cucumber, which contains anti-inflammatory properties of ginger which is a natural remedy pain and helps digestion. Some water can contain melon, raspberry, and other ingredients that are both healthy and useful for the organism.

Detox water to accelerate the metabolism. Cucumbers are diuretics that can help you avoid water retention in the body. Lemon and lime will help to remove toxins from your digestive tract and grapefruit will help you speed up your metabolism and burn fat faster. Add 2l spring water, ½ medium grapefruit (chopped), ½ cucumber (chopped), add chopped ½ lemon and a few mint leaves. Leave for at refrigerate several hours before serving and drink at least ½ liters a day for optimal results.

Fruit detox water. Includes strawberries and kiwi and it is a perfect summer drink. 2 liters of water, a few strawberries and a few sliced ​​kiwi. Allow the recovery period of several hours in the refrigerator. Kiwi contains vitamin A and E, which will help you to get rid of free radicals and also helps to wash the toxins out of your colon. The berries are great for your skin, contain anti-aging properties and help fight carcinogens.

Apples and cinnamon detox water. Except it does not contain calories, this water also helps to boost your metabolism. It adds chopped apples and cinnamon sticks in quantities as desired. Served with ice cubes.

The New Year detox water. You need a gallon of spring water and a few raspberries, along with chopped grapefruit, cucumber, pears and a couple of fresh mint. You can also add lemon, blueberries and cranberries, if desired. Just add all ingredients in a pitcher and let it sit for so few hours so that the flavors combine. It affects the removal of toxins from the body and accelerate metabolism.

Detox water with strawberries and watermelon. Affects Metabolic and preservation of the skin. It is full of vitamins and anti-inflammatory ingredients. A cup of strawberries, 2 cups watermelon, a few sprigs of fresh rosemary, filtered water and a little salt. Just stir together the berries and rosemary in a bowl, then add them to the bowl of watermelon. Pour the filtered water over it, let it sit for a few hours in the fridge.

Cucumber and lemon water detox. This water is great for strengthening your immunity and cleansing of harmful toxins. Cucumber is an anti-inflammatory and helps you stay hydrated. Appendix mint beautifies drink without added sugar and helps digestion. A couple of slices of lemon, cucumber and a little mint leave it overnight in the fridge.

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Aloe Detox water. Did you know that you can add it to your water? When using aloe that can help circulation and digestion, you can increase your energy and eliminate fatigue. You need to share the aloe leaf down to the center and to remove the gel. Mix the gel with a little water and lemon in a blender. All you need is one cup water, 2 tablespoons of lemon juice and about 2 tablespoons of aloe gel.

 

4 REASONS WHY PEOPLE DECIDE OR MOTIVATE TO GO TO THE FITNESS CENTER

Health

As the first and most common reason why people go to fitness centers is health. This is logical because the first results that will be achieved already after just 10 days are not physical is mental: better concentration, less stress, better and easier sleep. Then moving change for the better with respect to physical appearance. Frequent and long-term exercise physical activity has the effect of improving: cardiovascular, respiratory, digestive and other systems of the body. Metabolic has a very important role in maintaining good health and elimination of toxins from the body. Of course, the acceleration of metabolism is very important for caloric expenditure and removing fat deposits. Rehabilitation due to some violations of the natural health reason to go to the fitness center (problem with back pain and strengthen your back muscles, strengthen atrophied muscles of the quadriceps after surgery knee ligaments and other injuries).

 

The physical appearance

The second reason or motivation for going to the gym is physical appearance. After a month of intensive training we will experience both psychological and physical changes in the body. Depending on the level of physical activity that you have practiced before going to the gym you will feel the changes in the form of strength, vitality, muscle shape and losing weight. Of course, after some time the results will be more visible.

 

Some motor characteristics (strength, endurance, flexibility, speed …)

The third reason for going to the gym is to improve individual motor characteristics of the body (this is specifically for athletes who want to improve certain functions that are important to them for a particular sport or that they lack). Definitely weightlifting increases body strength, cardio training endurance, specific exercises speed and explosiveness so.

 

Socialization

Fourth socialization as a form of socializing, contact and sense of belonging to a trip to the fitness center. Worldwide, fitness centers and major fitness companies ( Active gym, Golds gym, Fitness First …) opens complexes in addition to cardio units, freestyle area is currently very topical, including: TRX, bosu ball, swiss ball, ropes, sand bags, vipers, boxing , area with machines, free weights to work, and include indoor and outdoor swimming pools, group trainings halls, restaurants, bars core with meals and healthy fruit drinks, children playground and many other areas. It has become a way of life and style.

 

LOSING BODY WEIGHT – combination physical activity and calories intake

Physical activity increases muscle tone, improves physical appearance, improves health, increases the consumption of fats influence, and many other functions positive for the organism. The combination of physical activities and carefully dosed calorie intake should become a way of your life, in order to consistently maintained their body weight. See how you can combine nutrition and physical activity in an effort to reduce or control weight.

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When you combine these two things, you can eat more and still lose 0.9kg undivided if you calories deficit is 1000 kcal a day (the ratio between the entered and burned calories). 7000 kcal per week. The account is simple: 0,45 kg fat has 3,500 kcal, and 7000 kcal is 0.9 kg.

For example, if you have 9 kg overweight and belong to a group that has poor physical condition you should do: first reduce your daily intake calories for 500 kcal less and than begin the exersises.

9kg * 7777 kcal / kg = 70,000 kcal overweight

reduced daily food intake by 500 kcal, for 12 weeks you will lose 42,000 kcal

with one training a day and the average consumption of 350 kcal (30 min of exercise) per training, for 12 weeks you spend more 29,400 kcal

total consumption is then 71.400 kcal for 12 weeks, which is more than 9 kg desired

If you continue with active life and increase your daily consumption of calories through activity in more than 350 kcal departures daily, you will be able to eat what you want, and sometimes let yourself more than recommended. If you continue to avoid fatty foods and enhance physical activity, you will be able to actually eat whatever you want with no consequences for health and weight.

It is very important with this way of losing weight that you don’t losing nutrients, minerals, proteins and vitamins that could be lost with classical dieting. If you avoid meals to reduce your weight, your metabolism will slow down, and cholesterol levels will rise. With this combination you will also speeds up the metabolism, you will get good shape and raise your physical activity.

There is a way for 12 weeks to achieve your ideal body line for the upcoming summer.

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