Active recreation in the context of travel. Active holidays - ideas for interesting and active holidays

We all know about the benefits of physical activity, but often our opinion is completely erroneous, because many people believe that only by performing heavy loads, we strengthen our health. In terms of immunity, an average level of exercise is ideal.

Sports loads and overloads negatively affect the immune system, often putting the body into a state of stress. By overdoing physical activity, we weaken the immune system. Only moderate exercise helps to strengthen the immune system by stimulating the activity of macrophages.

Healthy exercise improves mood and reduces stress and depression. A positive mood of emotions, good spirits contribute to the functioning of the immune system. During physical education, beta-endorphins are released in the body - hormones of happiness. They appear in the blood 20 minutes after the start of a quiet jog.

The most effective outdoor activities (aerobics). To get tangible benefits from aerobics, it builds to devote at least 20 minutes a day to it 3-4 times a week. At the same time, the intensity of the loads should be such that the normal heart rate increased by 60~90%. This avoids harmful effects on the immune system.

Before you start aerobics, you need to warm up and stretch your muscles. The warm-up time should be 10 minutes. If you choose to walk, start walking at a slow pace, and then speed up the movement and gradually bring the pace to the optimum. The warm-up prepares the muscles, heart and respiratory system for the main loads. After class, it is also necessary to devote 5~10 minutes to stretching exercises to return the body to its normal mode.

Exercise Program

It is necessary to choose the most convenient time for classes and try to stick to it. Most people choose the morning time, although in the morning it is easier to get an overload of the cardiovascular system. It is enough to devote 20-30 minutes to charging.

You need to exercise throughout the day. Try to take the stairs instead of using the elevator. Go shopping on foot. You need to enter your mode walking tours after lunch.

A positive emotional attitude should be maintained. Learn to please yourself and your loved ones. It is necessary to find pleasant activities for yourself, do them with pleasure and achieve the best results. It is most optimal to engage in swimming, tennis, exercise on simulators, and walk.

You need to sign up for some sport Club. Communication with friends is no less important than the exercise itself.

Tech enthusiasts can purchase a simulator. It can be a walking track, a rowing machine, a ski run simulator. The modern sports industry offers many such devices.

Find yourself a sports partner. Sometimes this becomes the only way to force yourself to do something - you don’t want to look like a weak-willed and inconsistent person in the eyes of a friend.

You can choose to practice dancing. Dancing is sporty, beautiful, romantic, pleasant. They help to improve their fitness and mood, meet nice and nice people.

You can sign up for a travel club to combine sports, communication, travel. This will help to visit nature more often, relieve stress, give strength and self-confidence, enrich emotions. Fans of exotic activities can be advised to attend yoga classes, martial arts, African ritual dances. Such hobbies contribute to both physical and emotional comfort, spiritual development.

morning exercises

The health benefits of morning exercise are enormous. It helps to energize in the morning, and also helps to strengthen the immune system and reduce weight. Morning exercises help you wake up better than a cup of strong coffee. Many people still regard daily exercise as a kind of burden that takes up their precious time. Although in modern world it is difficult to find time for morning exercises, but it is still worth setting aside a few minutes for this. Follow the tips below and you will always be healthy and full of energy. Go to bed early, especially if you have to get up early in the morning. Avoid watching TV and reading books late. As soon as you feel that your eyes are closing, you need to go to bed. Set your alarm a few minutes earlier than you usually get up. This will help set aside a few minutes for morning exercises. It is recommended to do morning exercises for 30 minutes, however, if this is too much for you, then you can start with a 15-minute set of exercises. Get up as soon as you hear the alarm. If necessary, you can have breakfast before exercising. Some people cannot exercise on an empty stomach. However, don't get carried away. It will be enough to drink a glass of milk or water. Always smile while exercising. It may seem difficult early in the morning. However, a smile helps to change your mood in an instant. Even if this smile looks like a grimace in the early days, in the future you will be able to control your mood. When exercising, it is recommended to listen to your favorite music.

Experts have proven that morning exercises also improve the quality of sleep. Exercising in the morning has a positive effect on mood. It helps release endorphins, which are called happy hormones. Morning exercises also give the feeling that we have done something for ourselves. In the morning the body does not like sudden movements, so let it wake up gradually. Get out of bed calmly. Take a few deep breaths in and out. And then start doing the exercises.

An approximate set of exercises for morning exercises

Torso twists. This exercise stretches the muscles of the torso. Stand up straight with your legs slightly apart, with your back to the wall. Turn to the left, leaning both hands against the wall, linger for 5 seconds in this position. Then do this exercise on the other side.

bend. This exercise stretches the muscles of the back and legs. Sit on the floor with your legs apart, legs slightly bent at the knees, straighten your arms in front of you. Bend over to the left leg first, touching it with your hands, linger for 5 seconds, and then repeat the exercise on the other side.

Exercises to strengthen the muscles of the back. Lie on your back on the floor. Raise your legs, bent at the knees, to 90. Put your hands on your shoulders, slightly raise your head and shoulders, tensing your abdominal muscles. Then lie on your stomach, stretch your arms in front of you. Lift your chest off the floor, hold for a few seconds in this position.

Exercises for stretching the muscles of the abdomen and back. Stand up straight with your legs slightly apart. Raise your arms up, then lean forward, try to touch the floor with your hands. Stay in this position for a few seconds. All exercises should be repeated several times.

Fitness

Fitness allows us to make our life more balanced and harmonious. Competent physical activity allows not only to strengthen the muscular corset, but also to improve mood, and with it the psychological component of our life, because your favorite workout is the release of endorphins! Many with the help of fitness can change their social status, expand the circle of friends, raise self-esteem. We offer some tips for everyone who decides to strengthen the immune system with the help of fitness.

1. An excellent workout for immunity is swimming in the pool. For these purposes, it is ideal to choose a sports pool, and not the aqua zone of fitness centers. The water in professional pools is cooler, so before starting training, you need to go short course hardening. Great for rubbing cold water or contrast shower.

2. Regular cardio loads can also become an alternative to the pool, which significantly reduce the risk of developing respiratory diseases.

3. Even if it is not possible to visit a fitness club, you can achieve good results with a minimum of time. Joint gymnastics and exercises for the press in the morning and stretching, yoga in the evenings will help you get rid of stress, restore good spirits and increase not only your mood, but also the likelihood of living the spring without acute respiratory infections and flu.

4. It is also very important to remember that by stimulating the work of the immune system with the help of fitness, it is necessary to ensure proper nutrition- a sufficient amount of protein, vitamins, minerals and other biologically active substances, from which protective factors are synthesized in the body.

The content of the article:

Many people prefer passive rest to active rest. As a result, a person is inactive in life, and this fact can cause various diseases. Today we will talk about the types active rest and its benefits. Already from the name it becomes clear that active rest implies the presence of physical activity that does not cause fatigue.

Many believe that if a person is engaged in physical labor, then he does not need active rest, but this is a delusion. Most often at work, we perform monotonous monotonous actions that negatively affect the nervous system. For some, active recreation can even be going to the cinema or to a concert. Whether this is a full-fledged outdoor activity is difficult to say, and even experts are not unanimous on this issue. We can say with full confidence that the rest should be varied.

Scientists have proven that during active rest the body is able to recover much faster compared to passive rest. Agree that playing volleyball on the beach, you do not get tired. On the contrary, during this period of time you experience positive emotions, and this has a beneficial effect on the work of all body systems.

Benefits of outdoor activities

First of all, due to active rest, physical activity increases. This allows you to maintain high muscle tone and improves mood. This, in turn, is one of the elements of a healthy lifestyle. An equally important advantage of outdoor activities is getting a large number of positive emotions.

Although extreme sports are usually involved in getting a large dose of adrenaline, any activity contributes to the release of this hormone. Recall that adrenaline has strong fat-burning properties. Physical activity is great way distractions from everyday worries, of which there are a lot in our lives.

Active rest is useful at any age, which is very important. At the same time, it should be remembered that there is a large number of types of outdoor activities, which we will talk about in more detail. This allows each person to find the most suitable one for themselves. You can choose something extreme for yourself or vice versa, calm, but involving physical activity.

Types of active recreation

Diving

Surfing

Water skiing

Hunting

Fishing

Safari

Cycling tourism

mountain bike

Balloon flights

mountain sports

Skates

Horseback Riding

Kayaking and rafting

Sailing

Speleotourism

skateboarding

Golf

Tourism

Paintball

Ringo

climbing wall

About the seven most extreme sports active recreation you will learn from this video:

A purposeful activity that differs from the main (previous) one and is used to prevent the onset of early fatigue or restore performance. At the heart of A. o. lie the phenomena of induction in the central nervous system, contributing to a more active ... Adaptive Physical Culture. Concise Encyclopedic Dictionary

REST- a break in work, leading to the restoration of strength and contributing to an increase in efficiency. Most complete rest body sleep (see). For an adult, the duration of daily sleep is determined at 6 8 hours, for children it is more. ... ... The Concise Encyclopedia of the Household

I Rest is the process of restoring mental and physical performance, occurring in conditions of cessation of the activity that caused fatigue. Distinguish between passive and active recreation. Passive O. provides for the termination of the previous ... ... Medical Encyclopedia

active- oh, oh; veins, vna 1) Active, enterprising, energetic. Active personality. Synonyms: initiative / clear, enterprising / rushing Antonyms: inactive / active, passive / clear 2) Rapidly flowing, rapidly developing; acting… Popular dictionary of the Russian language

Wiktionary has the article "rest" Rest (platform in the Moscow region) passenger railway platform ... ... Wikipedia

Exist., m., use. comp. often Morphology: (no) what? rest and rest, why? rest, (see) what? rest what? vacation about what? about rest 1. Rest is a state when you do not do physical or mental work, but restore strength ... Dictionary Dmitrieva

1. ACTIVE, oh, oh; vein, out, out. 1. Active, energetic (opposite: passive). A. member of the circle. A. participant of international symposiums. The most a. At school. Who l. not active enough. // Peculiar to such a person; efficient. And oh kindness... encyclopedic Dictionary

rest- gratifying (P.Ya.); sweet (Ldov, Podolinsky); intoxicating (Merezhkovsky) Epithets of literary Russian speech. M: The supplier of the court of His Majesty, the partnership of the printing press A. A. Levenson. A. L. Zelenetsky. 1913. rest Active, serene, ... ... Dictionary of epithets

This article lacks links to sources of information. Information must be verifiable, otherwise it may be questioned and removed. You can edit this article to include links to authoritative sources. This mark ... ... Wikipedia

This term has other meanings, see Rest (meanings). Rest is a pastime, the purpose of which is to restore strength, to achieve a healthy state of the body. This is time free from work and any ... ... Wikipedia

and describe the main forms of its organization.

Leisure

This is one of the ways to spend free time from work, a kind of hobby for a person, during which he is engaged in such types of activities that require the intellectual and physical activity of the human body.

Activities

Cultural - cognitive rest/

Cultural and educational recreation has the target function of familiarization with the sights and monuments of nature, the study of culture, history and life of a certain people or region. These include the following activities:

Excursions educational, historical and local history;

Adventure and archaeological expeditions;

Ethnographic (deep) and esoteric tourism, photo and video tourism;

River and sea ​​cruises, tours of exotic countries, shop tours, etc.;

Give up bad habits. Use less caffeine (replace it with chicory), alcohol, and try to quit smoking. Lead active image life. Sign up for a gym and visit it at least once a week. Not only will you look great, you will feel much better, feel cheerful and light all over your body.

Extreme views.

Extreme types: has a target function to test yourself in extreme conditions and get a charge of vivacity. As a rule, this is associated with a certain risk to health, and possibly life, which requires a serious attitude to the choice of equipment, compliance with safety measures and good physical shape. This type of outdoor activity can be divided according to the degree of danger:

The most dangerous: skiing, telemark (off-prepared trails on untouched snow), diving, or recreational mountaineering, rafting mountain rivers on catamarans, canoes, kayaks, etc.;

Less dangerous: skateboarding, etc.;

Health tourism

Health-improving active rest has the target function of restoring physical and mental strength, treatment of certain diseases. At the same time, they use climatic conditions various places of residence healing springs, dosed physical activity and the like. TO this species may include the following:

Hiking and skiing, cycling and horseback riding, as well as jogging and swimming;

Amateur and ecological, medical and agro tourism;

Collection of medicinal herbs, berries, mushrooms, as well as amateur hunting and fishing;

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Warm up before playing volleyball.

Warm up

This is a 10 - 15 minute period of time during which the body prepares for physical activity. Some want to instantly achieve results, turn out to be from the warm-up and do it without visible problems. But such inattention leads to pain and injuries, since not only the muscles, but also the nervous system are not ready to perform the exercises. Psychologically, the human body is not yet configured to perform the selected exercises, so we should talk a little about the importance of warming up. The point is that warm muscles can safely stretch with a greater range of motion than cold ones. Thus, you become more flexible and at the same time you can minimize the damage that can happen by accident: by mistake or if you suddenly stumble. It can be added that a liberated and flexible body reacts faster and absorbs accidental falls and uncomfortable positions that are not excluded during a complex exercise. Summarizing the above, it can be noted that the warm-up, without causing early fatigue, prepares the body for active training and helps prevent injuries. In addition, it gives energy and makes playing volleyball enjoyable and fun!

How to stretch.

The warm-up should begin with low-intensity exercises, gradually increasing the load to the level of the main workout. The warm-up can correspond to the exercises of the workout, but performed at a lower intensity, or be a completely separate set of exercises. A warm-up is effective if it involves all the muscles necessary for the main workout, and also increases the respiratory rate, heart rate and sweat.

Warm-up exercises for the main muscle groups:

Running exercises.

1. Snake running, running around racks or various objects.

2. Running with arbitrary acceleration of 3-5 m.

3. Running, "throwing" straight legs forward.

4. Running, "throwing" straight legs back.

5. Running with high hips.

6. Running with an overflowing movement of the lower leg back.

7. Running backwards.

8. Movement with side steps (right, left).

jumping exercises

1. Hands on the belt, jumps on one leg with a change of legs.

2. Hands on the belt, jumping on both legs in a triangle or square.

3. Jumping to the side from one foot to the other, jumping in place through the lines drawn on the floor.

4. Jumping out of the squat (half squat) up.

5. Jumping out of the squat (half squat) forward.

6. Hands on the belt, jumping on both legs with a turn of 180° (360°).

7. Jumping on one leg moving forward.

8. Jumping on one leg left and right.

9. Jumping on both legs, pulling the knees to the chest ("kangaroo").

10. Jumping with both feet over the bench.

Exercise for warming up the muscles of the hands.

1. Standing in the main stance - arms forward, to the sides, up.

2. Hands to the shoulders - circular rotations of the hands.

3. Circular rotations with straight arms - 4 times forward, 4 times back, gradually increasing the amplitude.

4. Circular rotations with straight arms in different directions.

6. Circular rotations with the hands clenched into a fist, to one and the other side, with both hands simultaneously and alternately from the position of the hand to the sides or forward.

7. Squeezing and unclenching the hands into a fist from the position of the hand forward.

8. Legs apart, jerks with arms bent at the elbows in front of the chest with a turn of the torso.

5. Circular rotations of the forearm in and out from the position of the hand to the sides.

9. Clutch the brushes “in the lock” - kneading.

10. Right hand at the top, left hand at the bottom jerking hands back.

Exercises for warming up the muscles of the body

1. Feet shoulder-width apart - tilts, reaching the floor with your hands.

2. Legs wider than shoulders - tilts, reaching the floor with your elbows.

3. Feet shoulder-width apart, bending over, arms to the sides - turning the torso, reaching out with the toes of the legs.

4. Feet shoulder width apart, hands on the belt - circular movements of the pelvis.

5. Tilt back, bending over, reaching for the heels with your hands.

6. Tilt back, bending over, reaching out alternately right hand left heel and vice versa.

7. Feet shoulder-width apart, hands on the belt - three springy tilts in one direction and the other.

8. Feet shoulder-width apart, one hand at the top, the other at the bottom - for each count, tilt to the sides with an overflowing movement of the hands behind the back.

Active rest will help you feel in shape. Faster, higher, stronger - on the slopes of mountains and under water, in endless meadows and among the snows! Diving and surfing, rafting and mountaineering, bike tours and camping trips - everything about outdoor activities: countries, prices and programs.

Rest until you're sweating - no, no, we're not talking about idle lying under the hot sun of the south and not about "ecotourism" in the beds near Moscow. We are talking about the most physically costly, adrenaline-enthusiastic and exciting short vacation weekdays, after which you really want to live and work, and the heroic power and prowess boil in a young (regardless of age) body - in a word, about everything that is in travel agency catalogs is indicated by the phrase "active recreation".

For those who are absolutely not in the subject, a little educational program. Active recreation is all that sports and motor activity that involves physical activity, muscle work and, as a result, the constant pleasure of feeling healthy and strong. Strictly speaking, any activity can provide such physical activity - from painting walls to riding a bicycle, but in the tourist sense of the word, we will talk about the sports and recreational aspect of such activities. To summarize: active recreation is amateur sports entertainment in the context of travel, no matter whether it is to Vyazma or to the islands of Polynesia.

Conventionally, types of outdoor activities can be divided into water and land. The first ones include perhaps the most popular diving (as well as snorkeling) and surfing (which include a variety of pranks with a foam board on the waves - kite and windsurfing), rafting and kayaking, water skiing and other motorized types water sports. To the second - no less popular mountain skiing and flat skiing, bike tours and mountain bike, so beloved by the young generation, all sorts of ways conquest mountain peaks- rock climbing, mountaineering, climbing glaciers, etc., horseback riding, constant fishing and hunting, finally, "tent" tourism accessible to everyone and completely banal jogging and roller skating.

A noticeable recent trend is the ever-increasing demand for outdoor activities abroad. If before about walking tour, say, in the Tien Shan, only zealous champions of backpacks and tents thought, today to conquer picturesque peaks"heavenly mountains" sent all large quantity tourists. A nice bonus: such tours are offered for any duration and for any physical fitness - so almost everyone can breathe the air of the top of Asia - from young to old.

There's no such thing tourist destination, where guests of the country would not be offered at least some opportunities for outdoor activities. Along with such "mastodons" as states South-East Asia And Caribbean, diving in which it is not unreasonably considered the best in the world, and popular ski destinations - Switzerland, Italy, France, find active occupation you can enjoy almost anywhere in the world. For example, to ride bicycles in Bavaria or the Netherlands, to hunt in Belarus, to ride on the Amazon, and finally, to rent a horse and gallop along the beaches of Tunisia to the great admiration of the public roasting in the sun.

And last but not least. If you have never tried to actively relax, it means that some of the most wonderful life experiences have passed you by: enjoy the power of your own body, discover new horizons, breathe full chest fresh air mountain valleys And sea ​​spaces. In a word, it is certainly worth correcting this omission!