Different people choose different training programs, we can choose the right fitness program for ourselves according to our goals.
It is not only to go to the gym to exercise is called fitness, go to the gym fitness will indeed be more systematic, equipment are more complete. However, this does not mean that people who do not have the conditions to go to the gym to exercise, they can not do fitness exercise.
There are various ways of fitness exercise, we just need to develop a fitness plan that suits us and stick to it, so we can achieve the purpose and effect of exercise.
Some people work out at home and buy elastic bands, dumbbells, yoga mats, bars, and other equipment, basically to achieve the home into a gym for fitness exercise. For students, who do not have enough money and conditions to buy a fitness card or purchase fitness equipment, then the school playground is also a good place for you to exercise.
1. Warm up first and then formal training
Before the formal fitness training, we must first warm-up training, dynamic stretching, activities of the body’s joints and muscle groups, and then a group of open and closed jumps or 10 minutes of jogging to promote blood circulation in the body, so that the body slowly warm up, find the state of sports, which can reduce the risk of sports injuries and improve the effectiveness of training.
2. Strength training first then cardio
When it comes to formal fitness training, we should keep in mind that first strength and then cardio. Strength training at the time of the most abundant body strength, you can focus on weight training, promote glycogen consumption, and effective exercise of your muscles, to improve the effect of muscle building.
Strength training and then aerobic exercise, this time glycogen consumption is almost, fat participation will be greatly improved, that is to say, when aerobic exercise, fat burning efficiency will be improved.
Aerobic exercise is divided into low-intensity (walking, cycling, jogging, climbing, aerobics, swimming, playing ball, etc.) and high-intensity (boxing, interval running, HIIT training, rope skipping training, etc.), newcomers can slowly transition from low-intensity exercise to high intensity, and gradually improve their physical endurance, strengthen cardiorespiratory function.
Strength training is recommended to start with compound movements, which can drive the development of multiple muscle groups at the same time, newcomers can be dichotomized or trichotomized training, and experienced people then fine with five-dichotomized training.
If your fitness purpose is to gain muscle, then strength training time for 40-60 minutes, cardio time for 20-30 minutes can be, if your fitness purpose is fat loss, then strength training time for 30-40 minutes, cardio time for 30-50 minutes can be.
3. Do a good job of stretching and relaxation, body temperature recovery, and then go to the shower
After the fitness training, you also have to stretch and relax the target muscle groups before the official training is over. Do not go to the shower immediately after fitness training, this time the immune system is too poor, easy to get sick, we have to carry out static stretching training to relax muscle groups, avoid muscle congestion and promote muscle repair. Waiting for the body temperature to return to normal before taking a shower is considered the best choice.
4. Perform proper meal addition to promote body repair
People who gain muscle training, about 30 minutes after training can supplement a scoop of protein powder or boiled egg with 2 slices of bread to replenish energy and promote muscle repair. Fat loss training people, you can choose not to eat or supplement a boiled egg.
Post time: May-18-2023