Part .1
Many people just entered the gym
No private tutoring
The specific fitness process is not clear
Can only practice "blindly" at the pace of other people
In fact, training has a whole set of system processes
Follow the training process to exercise
So that you can get twice the result with half the effort
1
Preparation
- § Choose the right clothes
A gym bag needs to bring a lot of things, suitable sportswear and sneakers, clean underwear, towels, slippers, shower shampoo, headphones, cabinet locks! For women, sports underwear must not be forgotten. Please bring protective gear for heavy weight training.
- § Prepare a list of dynamic songs you like in advance
It is best to choose a few playlists suitable for training before exercising. It is recommended to find some fast-paced music. Not only can music be devoted to exercising, it can also improve your efficiency.
- § Replenish energy and moisture in advance
At least 30 minutes before exercising, you should add a little bit food appropriately, which can make you feel better during exercise and avoid dangers such as low blood sugar.
2
Warm-up
- § Regardless of any training, you must warm up before exercising. Warming up in advance can move the muscles and joints of all parts of the body to get sufficient warm-up lubrication, so that muscles contract more efficiently, and can also accelerate the body's blood circulation to avoid injury during exercise.
- § The warm-up exercise does not take long:
1）Light aerobic exercise for 5 to 10 minutes to light sweating.
2）If there is strength training that day, after the aerobic warm-up, do a few sets of exercises with light weights to further warm up the muscles and joints of the body.
3
Start Training
General fitness programs are divided into aerobic exercise and anaerobic exercise. It is recommended to anaerobic first and then aerobic, because strength training is more physically demanding. In addition, according to different training purposes, time allocation and training items are also different. It is recommended to exercise 3-4 times a week.
- § For people who want to lose fat
Aerobic exercise should account for 70% of the total time. Running, cycling, rope skipping, rowing, etc. are the main ones. When doing aerobic exercise, pay attention to breathing evenly and not too rush. It is recommended that the total time is 30-40 minutes, and you can try different equipment.
Anaerobic exercise should account for 30% of the total time. Equipment training should be used mainly. Use the correct form of movement and muscle contraction. The weight can be lighter, and the maximum number of repetitions should be controlled between 12-15 times. It is recommended to focus on systemic training.
- § For people who want to gain muscle
Anaerobic exercise should account for 80% of the total time. Strength training is the main focus. The standard of movement and the correct force point of muscles should be mastered. The weight can be heavier. Choose 4-6 training movements for each body part, 3-5 groups, 8-12 times.
Aerobic exercise should account for 20% of the total time, mainly in the form of running, cycling, walking, etc., but appropriately increase the speed and reduce the aerobic time, 20 minutes is appropriate. If the sebum is not high, just do aerobics twice a week.
4
Total Training Time
Regardless of whether it is to gain muscle or lose fat, the best training time for beginners is 1 hour. With the increase of movement proficiency and strength, the time can be slightly adjusted, but it is best not to exceed 2 hours. The rest time between two training groups should not exceed 90 seconds.
5
Replenishing Water during Exercise
Sweat during exercise will cause the body to lose a lot of water. At this time, you can add a small amount of water several times during rest. Do not drink too much at a time to avoid physical discomfort. If you feel fatigued, you can add glucose or other sports drinks.
6
Stretching after Workout
Stretching after workout is as important as warming up before workout. It can not only shape perfect muscle lines, but also avoid injury caused by muscle stiffness and soreness after exercise. Static stretching is the main method. Stretching time is about 10 minutes. .
7
Take a Bath after Workout
Fitness tends to sweat a lot; so many people eagerly want to take a cold bath after training. Although many fitness professionals use cold baths to reduce body inflammation, it is not recommended for ordinary people (low training intensity) with this method, a poor grasp of time and temperature is not only bad for recovery, but also affects blood circulation, resulting in insufficient blood supply to the brain, heart and other parts, causing dizziness, weakness and other symptoms.
Moreover, there is a temperature difference in winter. It is recommended to rest for about 30 minutes after training, and after the body returns to the state before training, take a bath with water temperature close to body temperature.
