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Hellamaa, Pärnumaa, Tori (2026)

19/01/2022

The first breakfast is 5%, the second breakfast is 30%, additional meals after training are 5%, lunch is 30%, afternoon tea is 5%, dinner is 25% of the daily calorie content. The volume of food should not be too large: for 70 kg of body weight from 3 to 3.5 kg of food per day. Fruits and vegetables should make up 10-15% of the diet.
If you've done a good physical job but haven't eaten for 5 hours, your blood glucose levels drop so much that exercise becomes excessive. If there are no obvious painful sensations, it still negatively affects endurance and the ability to concentrate in the process of exercising. Try to eat within two hours of finishing class. If exercise suppresses your appetite, grab a high-carb snack as soon as possible. Here are a few dishes that are perfect for this: oatmeal cookies, fruitcake, pasta with vegetables, fish or chicken, baked potatoes with low-fat seasoning, boiled rice and sweet corn salad, fruit salad with oatmeal, vegetable stew.

Carbohydrates are digested at different rates, so blood sugar levels can rise slowly or quickly.

The starch contained in potatoes, bread and rice gives up its energy slowly, and the simple carbohydrates contained in jam, honey, fruits, juices quickly.

"Energy-fast" foods (raisins, bananas, honey, jam, glucose, candy, chocolate, sweet biscuits, as well as rice, bread, sweet corn, potatoes, beans) are best consumed before exercise; moderate-speed foods (pasta, oats, sweet potatoes, oatmeal, grapes, orange, oatmeal cookies) that increase blood sugar levels - immediately after exercise; and "low speed" (milk, yogurt, ice cream, apples, plums, grapefruit, dates, figs and legumes) even later.
Let's make sure that physical education and sports are not the same thing. Studying for yourself or studying to get medals are completely different things. The common thing in these two concepts of “physical education” and “sport” is what means are used for this, mainly physical exercises and games.
They differ in setting goals: they do physical education to be healthy, and sports for the sake of achievements, results, victories. Physical education is aimed at correcting physical defects, and sport is aimed at developing physical virtues.

19/01/2022

The whole body, except for the wiped part, should be under the covers. Wiping can be done by adding 1 teaspoon of salt or a tablespoon of sea salt to 1 glass of water. Wiping is usually done after the child's morning sleep. Their duration is 5-6 minutes. The water temperature should be at first 32-33', then gradually, with an interval of 5-7 days, the water temperature is reduced by 1' and brought to 30'. A hygienic bath should not be made hot. The water temperature for children under 6 months of age should be 36.5-37.5 ', and for older children - 36 '. After such a bath, it is useful to pour water over the child, the temperature of which is 1-2' lower than the temperature of the bath water. Over time, the temperature of the water for pouring is reduced by another 2-3 '. Starting from 10-11 months of age, in the morning and in the evening, the face, neck and arms (up to the elbow) of the child should be washed with cool water (the temperature of which is not lower than 18-20 '). Walking is very useful for children. It should be accustomed to cold air gradually, starting with “walks” in a room with an open window, sleeping in the fresh air is useful.

Hardening and massage. Hardening should be tried to be carried out in such a way that it causes a good, joyful mood in the child. The procedure is performed incorrectly if the baby is restless during it. Hardening procedures are stopped if the child is ill, with increased excitability (irritability, sleep disturbance, increased tearfulness and refusal of the breast, etc.). From the end of the 1st month of life, it is useful for the child to do massage, and from the 2nd month - gymnastics, but first it is necessary to show the child to the doctor and agree on the introduction of this procedure with him. Massage is carried out daily, always at the same time, 30 minutes after eating. The duration of classes is 5-12 minutes. Each technique is repeated 4 to 6 times. For children aged one and a half to three months, the following set of exercises can be recommended, which consists of massage techniques (stroking) and active movements based on unconditioned reflexes: hand massage, leg massage, laying on the stomach, back massage, stomach massage, foot exercises , extension of the spine in the position on the side.Sport. Just one word, but how much it means! Going in for sports is a certain type of human activity aimed at achieving a given result in the physical development of a person.

Sport is an integral part of physical culture, in which the main emphasis is on the very physical development of a person, strengthening his health and well-being.

18/01/2022

Studying for yourself or studying to get medals are completely different things. The common thing in these two concepts of “physical education” and “sport” is what means are used for this, mainly physical exercises and games.
They differ in setting goals: they do physical education to be healthy, and sports for the sake of achievements, results, victories. Physical education is aimed at correcting physical defects, and sport is aimed at developing physical virtues.

A sports training process, even the most professionally delivered, still contributes to the wear and tear of the body. And often the development of physical qualities is carried out at the expense and to the detriment of others - intellectual and moral. Recently, it has officially begun to be recognized that sports, especially professional and children's sports, have side effects. And, nevertheless, it is children who become the main object of sports coaches. By the way, in children's sports, the natural selection inherent in our world also operates, as a result of which weak children are eliminated as unpromising, and physically healthy people who can withstand heavy physical exertion suffer the most.

It is not necessary to make an Olympic champion out of a child. It is enough that he just be physically prepared and busy all the time. Thus, it is possible to protect it from the harmful effects of the street and have a beneficial effect on health.

18/01/2022

Therefore, with increased muscular activity, there is a need for additional protein nutrition or the use of special products of increased biological value (with the optimal content of essential amino acids, vitamins, mineral salts, etc.).

The main function of proteins is to form and repair the tissues and cells of the body. Carbohydrates are the main source of energy needed by the body during heavy physical exertion. Fats are the second most important source of energy. During physical activity, more proteins, carbohydrates and fats are required than in their absence.

With high physical exertion, it is desirable to use 5-6 meals a day. Such nutrition is more physiological. The first breakfast is 5%, the second breakfast is 30%, additional meals after training are 5%, lunch is 30%, afternoon tea is 5%, dinner is 25% of the daily calorie content. The volume of food should not be too large: for 70 kg of body weight from 3 to 3.5 kg of food per day. Fruits and vegetables should make up 10-15% of the diet.
If you've done a good physical job but haven't eaten for 5 hours, your blood glucose levels drop so much that exercise becomes excessive. If there are no obvious painful sensations, it still negatively affects endurance and the ability to concentrate in the process of exercising. Try to eat within two hours of finishing class. If exercise suppresses your appetite

13/01/2022

You can start hardening at any age. But the sooner, the healthier and more stable the child will be. Hardened children look great, they have a good appetite, good sleep, they grow quickly and rarely get sick. Hardening can begin even in the first days after birth. True, after consulting with a doctor. If the baby is healthy, you can carry out various air or water procedures with the help of a shower and rubdowns. The main rule of hardening is the constancy of procedures and a gradual increase in their intensity. If you stop at the same level of load - for example, pour water on the child constantly with water of the same temperature without lowering it, or douse it rarely, for example, several times a month, then there will be no effect from such hardening. The next important point is that hardening is only effective when cold water is poured over a warm, heated child. After all, if the baby freezes and his hands and feet become cold, the water that is poured over him will seem almost warm, and the result of such “hardening” may be just the opposite. The most difficult task is to establish the first load for the baby. It should not be weak, because then it is not effective, and it should not be excessively strong, stressful, since it is known that stress suppresses the immune system, and we are faced with the opposite task - to strengthen it. You can temper the baby right in the bath. Let him first warm up in warm water, and then you should invite him to play: for example, turn on cold water, and he will substitute his heels and palms. And so at least 3 times. After the last exposure to cold, it is necessary to wrap the child in a sheet and a blanket, hold him, not wiping, but blotting the water, then dress him in night clothes and put him to bed. For a better hardening effect, the procedure should be gradually changed by increasing the time of cold procedures. Subsequently, the child himself begins to demand more cold douches, and often refuses hot water altogether. When the child gets used to dousing his feet with cold water, in winter, you can enhance the hardening effect by running barefoot in the snow. You need to choose a snowy place: the snow must be clean, while under the snow there must be earth, not concrete and not an asphalt path. The baby should be dressed in such a way that the shoes can be easily removed and put on. Better, for example, a tracksuit, woolen socks and felt boots. First, he needs to run a little to warm up. If the baby is reddened, you can be sure that his feet are not cold. Then he can take off his boots and stand on the snow, at first literally for seconds. Then quickly wipe the feet from the snow with a diaper and put them on, starting with the foot that he first put on the snow. Then again you need to run in felt boots. The duration of a run in the snow is very short at first, then you can increase it. The child will especially like this procedure if performed by the whole family 2 times a week.

13/01/2022

Children's hardening is especially important for young children and weakened children (premature, suffering from malnutrition, rickets, diathesis or other allergic diseases). Children's hardening is based on the ability of the body to gradually adapt to unusual conditions. The transition from weaker hardening procedures to stronger ones (by lowering the temperature of air, water, increasing the duration of the procedure) must be carried out gradually. Hardening has a general strengthening effect, improves blood circulation, increases the tone of the nervous system, and normalizes metabolism. In the process of hardening, conditioned reflexes are formed and fixed, which contribute to the formation of protective reactions. Thanks to this, the child's body gets the opportunity to adapt to changing conditions and painlessly endure excessive cooling, overheating and other adverse effects. With repeated and systematic use of cold water, heat generation increases, skin temperature rises, the stratum corneum thickens, and the intensity of irritation of the receptors located in them decreases. All this increases the adaptation of the child's body to low temperatures.
Hardening is only effective when a warm child is poured with cold water. Indeed, with the right approach, hardening increases immunity and makes the child protected from colds. The main thing is not to abuse and not to confuse the usual hardening with the help of water, air and sun with winter swimming. After all, by turning a child into a walrus, parents are unlikely to really harden him. Another negative effect of winter swimming can be a change in the behavior of the child: he will become either very restless, or, conversely, passive. The production of enzymes decreases, which can cause the tummy to swell, intestinal dysfunction will begin. Winter swimming is best for teenagers, and babies can wait.

Hellamaa

19/01/2022

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