dr.igor_kapko

Fitness

01/10/2023

What if we told you that you DONT have to do running to lose weight? 🤯

If you’re trying to build muscle and burn fat, what you should be doing is weight training 🏋🏻‍♀️ and Low-Intensity Steady State (LISS) cardio 👟👟

LISS cardio is low-intensity exercise, such as walking, jogging and cycling, at a relatively easy pace.

LISS cardio is a great way to add variety to your workouts and prevent overtraining.

Adding some low-intensity work, like walking at 🔟% incline, 3-3.5km speed on a treadmill for 3️⃣0️⃣min allows you to get a needed movement for burning calories as your muscles repair.

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12/27/2022

A consistent workout routine or even a brisk walk after a stressful day can help improve your mood and reduce stress.

You might have heard of the euphoria or runner’s high that athletes enjoy thanks to endorphins, anyone can enjoy the mood benefits of regular exercises at the gym.

Endorphins produced during physical activity interact with the receptors in your brain that reduce your perception of pain.

From endorphins to dopamine and serotonin, all these are “feel-good” chemicals naturally releases in your body only due to working out.

11/30/2022

How do I know if a personal trainer is right for me?

❗️It is important to note first that not all trainers are qualified, trained and educated equally.

❌ Don’t go for the “picture” 🤔 If they were able to achieve a great body physique, it does NOT automatically mean, they can make you look the same.

❗️Everyone’s body, health and mindset is different, and that’s where knowledge and amount of experience kick in to assure a personalized approach to each individual.

❕So when it comes to choosing the right personal trainer, do some research and don’t be afraid to ask questions about their certifications, achievements, previous experience etc.

Also, please DO ask about their values. It is very important to have the same mission & vision in fitness and overall well-being.

Remember that it is YOUR body, YOUR health and also your time and money.

Investing in the right personal trainer is an investment in your health and your success.

10/24/2022

Why the workout is 60 minutes and not more?🤔

🧠 The nervous system experiences tension during a long workout, and it causes stress for the body.

🏃🏻‍♂️When stressful trainings continue for a month or so, it may lead to the exhaustion of the nervous system, the person will feel constant apathy and unwillingness to go to the gym.

🏋🏻‍♂️When you’re working out, a lot of hormones release occur, one of them is Cortisol, i.e. stress hormone, it destroys adipose and muscle tissue.

🤌🏼Therefore, it’s better to workout 45-60 minutes of high quality than to workout in the gym for 2 hours since such trainings will lead to overwork in a long run.

10/10/2022

Did you know that triceps make up roughly 2/3 of your upper arm? 💪🏼

Triceps are muscles located on the back of your arms, and they are the main muscles you want to work on if you have flabby arms 🫵🏼

DM me or comment below if you need a list of the best triceps exercises✍🏼

09/23/2022

How often should you workout with a personal trainer?

If you are a beginner, we should meet 2️⃣-3️⃣ times a week for six weeks to start. This will help you establish a consistency and get used to a fitness routine, which is very important in the beginning.

It is also a time when you learn new workouts and techniques and ensure you perform exercises in the safest way possible.

DM right now if you are ready to start working out 💪🏼