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How did you come to the sport?

I think my interest in training and sport, in general, is caused by children’s impressions. My parents studied full-time and I was often left in the care of my mother’s younger brother. Oleg then practiced Shotokan karate and his peer friends, such as athletes, often gathered at home. I still remember their training, posters with martial arts masters, communication … Again, my father and his brother were engaged in amateur boxing, which also affected my interests and I could not get into the boxing section. Unfortunately, during my school years, I was injured – there was a threat of retinal detachment. With sports at the time tied. It was at that period of time that I discovered Hatha Yoga, and then the traditional areas of fitness training, the right exercises that only improve health.

And how did you become a coach?

The fact is that at one time I lived in Moscow, where I received a professional sports education and the first experience as an instructor. After returning to Belarus, I was offered a job in the education department, and I began to conduct fitness classes for adults, as well as train children and adolescents in Kickboxing / Boxing and Athleticism. During these years I have gained invaluable experience! Many age people came to fitness training with a variety of health problems, and this forced them to constantly improve their educational level and grow professionally. It was interesting to go in for sports with children: after a couple of months of training, I drove the wards to regional boxing competitions, where we took several prizes! It is a pity that the lack of funding has not allowed keeping this section.

How did you get to Alpha Radon?

In August last year, I found out about a vacancy and called the personnel department. Invited for an interview where I talked about my experience and skills. Then there was a trial period, which I successfully passed. So I became a fitness trainer in a sanatorium of premium class.

What do you specialize in? Maybe there is some kind of sports hobby?

My basic specialization is bodybuilding and functional fitness. But, more had to develop in areas related to health training. I will explain.

The lion’s share of the experience I received in a small district town and village, where there are not so many residents. The turnover of those involved, as in big cities, was like death for my groups! We had to work seriously with everyone so that people would get the result, see, feel and realize it. Well, and since there were many age-related students, first of all, the result was often understood as obvious health promotion or improvement in physical fitness. Knowledge in the field of strength training is not particularly relevant when working in a sanatorium, but functional fitness and wellness training is the thing.

As for the sports hobby, it is connected with my interests and sports past. Combat Sports! Despite the past trauma and age, and for such sports, 31 years is decent, I resumed training. Moreover, I am launching an online project Fighting Spirit on the basis of the OFP-LFK.SU website, in the framework of which I started preparing for the martial arts competitions from scratch and will hold a fight/fights at the amateur level. The project also has a social component. So, one of his goals is to increase the interest of the Belarusian youth in sports and martial arts, to promote martial arts and healthy lifestyles in general.

What are your goals for clients coming to you most often?

It happens differently. Someone wants to lose weight, someone to strengthen the body … In general, work in a sanatorium in this regard is convenient. We have a clear division of groups according to the directions: improving gymnastics, general strengthening, functional training. It is much more convenient and correct than a group of twenty people, among whom there are those who want to strengthen the body, fans of high-intensity cardio, and people with sore joints. Nowadays, the possibility of conducting individual training is being discussed at all, which will make it possible to work precisely on the needs of a specific person.

If you consider your question in the context of all my experience, I can remember an interesting and funny nuance. In the spring to me, women who wanted to lose weight quickly were most likely to join me for fitness training. Lack of time, lack of training experience and wrong eating habits led to the fact that they only had enough for a week or two sessions. In the gyms in the spring is also an influx of people who want to pump up by the summer. In general, if you want to lose weight or gain muscle mass by the summer, you must start in the summer! Then for the next beach season, you can get a noticeable result.

How do you think of choosing a coach to get a good result?

First of all, you need to deal with your own goals and capabilities. It should be understood that each goal in the context of the training has a number of requirements for future training and if you have a sore back and joints, then you should not run to a powerlifting or bodybuilding coach with a request to build a sports figure. An instructor in yoga or qigong will teach anything, but not the science of gaining muscle mass, and the stretching specialist is not a physiotherapy specialist (if not further developed in this direction), although the methods of these training areas may overlap.

The second side of the coin is the professionalism of a particular specialist. Here you can look at the reviews, the benefit we live in the time of Internet technology, and the first lesson often dot the I.

As for nutrition, how important is it? How do you create a diet program?

Proper nutrition is the basis of a healthy lifestyle in general, and this is a recognized fact. At the same time, I am talking about a properly balanced diet, and not about various diets that provide a short-term and rapidly disappearing result, and in parallel undermine health. Glad you asked a question about this, I can’t mention the fact that people who are not accustomed to healthy eating can find it extremely difficult to reorganize in a new way. How not to prescribe a diet, how not to learn the basics, and as a result, they have a breakdown and return to junk food. What to do in this case? Do not overload information and adjust food habits gradually! The rules that I give my wards in the first stage are extremely simple to implement.

So, it is necessary to drink much more often and more, while this is not about juices, coffee, or tea, but about water. Flour and sweet in the diet should be reduced, and if it is difficult, you can use it in the morning or just transfer it to one specific day of the week. And the last thing: get up from the table with a feeling of malnutrition. No satiety! Usually, a month is enough for a person to adapt to new eating habits and get the results of a new eating format. If everything works out, then I will continue to introduce new rules for healthy eating.

What is your usual diet?

In general, at my home, thanks to my beloved wife, a healthy diet: a minimum of salt and fatty foods, dishes are cooked or baked, every day there are fruits and vegetables on the table. Another thing is that I myself sometimes take liberties in nutrition because I like to eat tastily. But, everything is simple here: I try to compensate for everything that I use, everything with the load in the gym! In fact, in the matter of maintaining weight or losing weight, one law really works: if you consume more energy with food than you spend, the weight will increase, and if it is less, it will decrease. No miracle slimming belts, Chinese teas, bracelets or sorcerer spells, in this case, does not work.

How do you motivate your charges?

I do not like talking about motivation. In fitness, the ability to set a goal and work on its implementation is important – the usual perseverance. And motivation … If a person has lost his health and this does not motivate him to change his life from today, no motivation will help. If an overweight woman takes the start of workouts on Monday, the first day of the month, the next year (underline) – no coach will make her move. A person needs it or not. If necessary, he will come and start working on himself today.

The most impressive result of the ward lately? Who was that?

Returning to the conversation about motivation. I have a ward, Anastasia is 48 years old. She is a vivid example of how a person is interested in doing something. Nastya came to my classes a few years ago and when the group ceased to function, she expressed a desire to continue to work remotely. I make for her a training program for the week, check the results through social networks, adjust the process. Sometimes we intersect in the gym, especially if there is a need to correct the technique of a new exercise.

Results? Now for her to do 200 burps at a training session – no problem, and at one time twenty was not easy. Deadlift with a barbell? Easily. Push-ups, exercises for abs, stretching, jump rope? Almost every workout. From the last: we set ourselves the task of learning how to pull up on a horizontal bar. The task is completed. I am proud of her 🙂

How do you feel about training without a coach? When can not do without it?

Let’s just say: the maximum result can be obtained only under the guidance of a professional. But this does not mean that if there is no such possibility, then there is no need to train. It’s just that when practicing on your own, you need to be doubly careful about the choice of exercises, not to force the load, to constantly engage in self-education. Independent training is the case when it is better to do less than more, otherwise, there is a risk of harm to your health.

It is necessary to soberly assess their capabilities, age, and state of health. Sometimes it’s better to start with regular walks and light gymnastic exercises as a charge, and not to go to the gym on the move and take up the barbell.

Another situation – the presence of serious health problems, whether diseases or consequences of injuries. In this case, without a good coach cannot do.

Is there an age limit? When is it too late to go to the gym?

Age restrictions are. More precisely, even the restriction is not due to age, but because of possible concomitant health problems. In this case, the selection of exercises and the load on the body as a whole is of great importance. If the load is insufficient, the body will simply have nothing to adapt to and there will be no training effect. If you pick up the wrong exercises, overload the body, that is, the risk of injury or aggravate health problems. The older the student, the greater the risk! Here the professionalism of the coach or instructor comes to the first role.

Regarding the second question: it does not make sense to go to the hall only when a person is not able to move independently at all. And even in the event that there is no strength to leave the bed, sometimes you can perform the most simple wellness exercises.

How many workouts per week are optimal for a beginner?

Everything is individual, since the initial physical parameters of beginners and the direction of training they are engaged in may vary significantly. Exercises with free weights can be performed at the first stage two or three times a week. Simple complexes based on gymnastic exercises – daily. That is, it all depends on the intensity and severity of the training complexes, as well as on the physical development of the beginner.

What is the most difficult and pleasant thing in coaching?

Each coach, I think, in different ways. In my opinion, the most difficult thing is to make a person observe a fine line of physical activity, on one side of which there is no training effect and classes do not make sense, and on the other side, the risk of injuries or pathological conditions dramatically increases. Well, the best part, of course – to see the result of joint work!

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