Workout – what is it? advantages, physiological and psychological benefits, risks.
What is vorkout?
Workout is a sports subculture that is rapidly gaining popularity. The name of the discipline is borrowed from the English workout – “to warm up”. It is a street gymnastics performed on sports grounds.
Exercises are aimed at maintaining optimal physical form, developing muscular endurance, flexibility and strength, good coordination of movements and quick reactions. Gymnastics includes complexes of exercises on tourniquets, uneven bars, street handles and other sports equipment, sometimes without the use of equipment.
Worcout combined elements of fitness, athletics and calisthenics. The main emphasis is on working out muscles due to their own weight, exercises with delays in a static position for a few seconds.
Link to our channel with videos about useful and harmful with recommendations for different sports:
Advantages of the vorkout
No financial costs All you need for training is comfortable, quality sportswear and trainers. Classes will be more effective if there are gloves, rubber loops, straps in the arsenal. There is no need to buy expensive equipment, exercise equipment. Visiting sports grounds is free, which saves money.
Accessibility Sports grounds are equipped in every neighbourhood. Equipment is available at stadiums, in city parks. Exercise on them is available around the clock (if there is lighting).
Temporary benefit Training close to home is an obvious time saver. No need to spend precious hours (and, again, spend money on petrol) to get to the sports club.
Convenience If an athlete trains on his own, he makes a schedule according to his own preferences and availability of free time. Group classes are also convenient. Teams of street gymnasts are relatively small, which allows you to set a training schedule that takes into account the interests of all participants.
Healthy lifestyle Worcout is not only a sport discipline, but also a philosophy. Street athletes are supporters of a healthy lifestyle. To keep in shape, most athletes pay attention to a balanced diet, do not have bad habits, follow the daily routine.
Psychological benefits of vorkout
Increase in self-esteem Although vorkout is not a professional sport, there are various competitions among street gymnasts. Demonstration of skills in competitions, receiving awards, feeling like a winner increase self-esteem.
Communication with like-minded people Worcout today is a whole movement that united people who strive to develop the body and inspire each other with results. The goal of athletes is to prove that it is possible to improve mental and physical health at any time, at any age. The main idea of the sport discipline is to use ordinary, accessible backyard sports grounds to temper the spirit, gain strength, and improve the quality of life.
A great state of mind Exercises improve mood, eliminate moping, anxiety, nervous tension. Worcout promotes normalisation of processes in the brain structures that regulate psycho-emotional status. Exercises increase the synthesis of serotonin and norepinephrine, which eliminate depression, bad mood. Exercise increases the production of endorphins, which cause positive emotions, reduce sensitivity to pain. Exercise gets rid of anxiety, fear, gratuitous excitement.
Physical benefits of vorkout
Attractive body shape Vorkout training is varied. Experienced gymnasts have a fairly large arsenal of exercises. The complex is compiled in such a way as to harmoniously develop the whole body. With regular exercise, correct execution of movements, the indicators of muscle strength and endurance increase.
Safety The absence of additional weights (dumbbells, barbells) allows you to avoid injuries and overstretching of muscles. If the safety rules are observed, the exercise does not cause harm to health.
Strengthening immunity Vigorous exercise, regular moderate exercise, and being outdoors are factors that improve immune system function. People who exercise outdoors regardless of the season are less susceptible to infectious inflammatory diseases. However, it should be remembered that exercise in rainy weather, in the bitter cold, under the scorching rays of the sun will not be beneficial.
Weight loss A sedentary lifestyle is the leading cause of weight gain and the progression of obesity. The body uses energy in three ways: digesting food, exercising, and performing vital functions. When following a strict diet, the reduction of food, deficiency of nutrients will reduce the metabolic rate, which will slow down weight loss. At the same time, regular exercise will increase metabolic rate, ensure that excess calories are burned, and help you lose weight quickly and safely.
Muscle and bone strengthening Moderate exercise helps maintain muscle elasticity and bone strength. Pull-ups and push-ups stimulate muscle mass building. Exercise increases bone density and helps prevent osteoporosis.
Increased energy level Worcout gives you a burst of vigour and energy. Regular exercise in the fresh air increases efficiency, postpones the moment of fatigue. Exercise increases energy levels in patients with chronic fatigue syndrome, in progressive diseases, such as multiple sclerosis.
Harm and tips for preventing the negative effects of vorkout
All people need physical activity. But, with an unwise approach, sport has a downside – harm to physical and mental health.
Development of addiction
Constant exercise causes the body to produce endorphins – hormones secreted by the pituitary gland to block pain, reduce anxiety, and create feelings of euphoria and happiness. Endorphins are chemically similar to the drug morphine, so for some people, regular exercise can form a psychological dependence.
For those who exercise regularly, especially bodybuilders, triathletes, and vorcouters, a sudden decrease or cessation of exercise (sometimes even skipping one workout) can lead to depression, stress, and anxiety. The irresistible urge to exercise sometimes leads to failure to fulfil family obligations, social tasks because of the strong “need” to exert oneself, as well as anxiety that physical fitness will be lost due to a day of skipping exercise.
In such a case, exercising in a parkout class turns from a way to achieve the benefits of the sport to a feeling of being stuck in a rut.
Warning
Dedicate one day a week when you don’t exercise or the exercise isn’t related to a familiar structure. Learn a new sport, switch to something fresh. Try alternative ways to satisfy your brain, including cooking, wine tasting, music, new books, social activities. If you find a pathological addiction to exercise, consider cognitive behavioural therapy.
Body perception disorders Body dysmorphic disorder is a pathology in which a person is overly concerned about a perceived physical defect, such as having too little arm muscle. This can lead to hard, persistent training to “correct the flaw,” even if damage is done to the joints. If a person decides they have a “gross defect”, depression, social anxiety, and sometimes a complete withdrawal from being in public occurs.
Warning
Learn to accept yourself as you are. Acknowledge that you criticise yourself without justification. There’s nothing wrong with wanting to look good, but obsessing about appearances is a mental aberration.
Joint Damage Because exercise is addictive, some athletes continue endurance training despite the ongoing destruction of worn-out joints. Certainly joints can be “fixed” for the duration of sporting events with bandages, elastic bandages, and cortisol injections. Over time, chronic pain develops in the affected areas and the need for surgical treatment of the joint.
Correction
Avoid exercising in only one plane of motion. Try to target a wide range of muscles with well-designed exercise circuits. Don’t just try to overcome the pain, only start exercising once the joint has fully recovered.
Dizziness People who have never done vorkout before should approach training with caution. One of the causes of dizziness is poor training of the vestibular apparatus.
Warning
Each workout should begin with a 15 minute warm-up. The ligaments will warm up and be ready for exertion. Training for beginners includes various variants of push-ups, pull-ups, other exercises to develop endurance and strength.
Beginning gymnasts should use reduced amplitudes, i.e. perform the exercise only in half-movement. When performing complex elements,
