Interview with Rita Konzulova, Pilates instructor: Exercising three times a week helps fight anxiety and depression

Photo: Private archive

"From year to year, more and more awareness is raised about applying physical activity, whether it is fitness, pilates, cross fit, yoga and other recreational activities, with which a healthy lifestyle has become especially important for people," says Rita.

In an interview for "Sloboden Pechat", we talk with Rita Konzulova, one of our most sought-after Pilates instructors, in whose dynamic Pilates studio, Fame Fit, she helps maintain the body, but also reveals the secrets to good looks, defined muscles, why exercise is good and how often is ideal to exercise for a beautiful and healthy body.

How popular is fitness and pilates in our country and has exercise become a way of life?

- From year to year, the awareness of applying physical activity, whether it is fitness, pilates, cross fit, yoga and other recreational activities, is being raised more and more, so a healthy lifestyle has become especially important for people.

What is focus during training?

– A Pilates training under my guidance begins with warming up and preparing the body for a series of different exercises. In addition to performing the exercises correctly, during the training the focus is also on proper breathing, control of movements and strengthening of muscle strength, stability and mobility of the body. Exercises often focus on the central part of the abdomen, the core, in order to improve general posture and coordination, and with a strong core, all exercises for all other muscle groups are performed more easily and correctly.

Photo: Private archive

How many times a week is ideal to exercise and what are the benefits of exercise?

– Ideal exercise can vary according to individual needs and goals, but for general health and well-being, it is recommended to exercise at least 3 to 5 times per week. The benefits of exercise include improving physical fitness, increasing muscle strength and endurance, reducing the risk of various health conditions such as heart disease, diabetes and depression, improving coordination and flexibility, and improving general psychological health.

How long does one workout last and what are the ideal exercises to shake up the whole body?

– The duration of a training can vary, but usually Pilates training lasts about 45 minutes to an hour. To shake up the whole body, it is ideal to perform exercises that fully activate different muscle groups. Some of the exercises that are considered ideal for moving the whole body include congruent movements for the core, the middle part of the abdomen, which contribute to the stability of the torso.
Exercises to increase muscle strength, mobility exercises, balance exercises, exercises to increase aerobic endurance and cardiovascular health.
By combining these exercises, the training can be complete, effective and activate the whole body.

Photo: Private archive

How long does it take to notice the changes and benefits of exercise?

– The time required for noticeable changes and toned muscles in women depends on many factors such as genetics, type of exercise, intensity and diet.
Usually, if a certain exercise program and a healthy and proper diet are regularly followed, visible changes can occur within a period of several weeks to several months. In the meantime, it is important to have tolerance and to be patient, constant in the whole process, first of all to make a habit and discipline for which your body will certainly be grateful in the future.

Which part of the body is the most difficult to get in top shape and according to your experience, which most often bothers women?

– For many women, usually the abdomen and the side of the torso. This area is often difficult to achieve tone and muscle definition, but with the right combination of abdominal exercises and cardio training, it can help reduce fat and build muscle. However, it is individual, it is important to have realistic expectations and to be persistent in what we have started.

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People are not always in the mood to exercise. How important is motivation? Does exercise get under your skin, so does every missed workout create a guilty conscience?

– Motivation is key to continuous exercise and maintaining a healthy lifestyle. Although people are not always in the mood to exercise, having clear goals, respecting routine and continuity can help people overcome it. For some, exercise can become a part of their lifestyle, meaning that any missed workout can create a guilty conscience or cause discomfort. However, it's important to understand that everyone has bad days or times when they can't exercise and that's normal. The key is to learn how to build a healthy and supportive attitude towards exercise, and to know when to give yourself a break, simply learn to listen to your body and know when you can or can't. let's do our best. That means no forcing, no inflamed muscles that will only make us insecure in the whole process.

What advice would you give to women who are hesitant to start exercising?

- I recommend everyone who wants to start exercising not to hesitate. Choose a type of practice that you think will suit you, the important thing is to start, small steps will take you to a certain set goal. Choose training in a group or training with a personal trainer if you feel more secure, and it is ours, as responsible trainers, to introduce you and make you adapt to the training and dose it correctly from hour to hour.

Photo: Private archive

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