2, formal training: strength training+aerobic training. After warming up, do strength training for 20-30 minutes, and then start aerobic exercise for 30-40 minutes, such as running, yoga, swimming, aerobics, HIIT and so on.
In strength training, if you train five times a week, you can arrange 1-2 muscle groups for targeted strength training each time; If you train three times a week, you need to arrange 2-3 muscle groups for each training. Each muscle group exercises about 2-3 times a week to promote muscle growth and achieve the effect of shaping. The muscles of the whole body include: chest muscles, shoulder and back muscles, biceps brachii and triceps brachii, leg muscles, abdominal muscles and so on.
Note: For the weight, the novice suggests starting with an empty pole and not adding weight. Action standards are the most important. Empty rods also have a certain weight. When you retrain the empty pole for a week or two, start to gain weight. Girls don't need to choose too heavy, usually around 10KG.
Expand the advantages of data applicability
1, long-distance running can improve the function of respiratory system and cardiovascular system. Scientific practice has proved that long-term rhythmic deep breathing can make people inhale a lot of oxygen. Secondly, long-distance running also improves the oxygen supply state of myocardium, accelerates myocardial metabolism, thickens myocardial fibers and enhances myocardial contractility, thus improving the working ability of the heart.
2, fitness long-distance running is conducive to a comfortable mood and a happy spirit. Because this kind of long-distance running does not pay attention to the outcome of the competition, it only seeks to exercise in a relaxed and happy way, so it is very conducive to alleviating the mental and psychological tension brought about by high-tempo and high-intensity sports in modern society. According to medical experts, this kind of relaxed and pleasant exercise can best promote the release of endorphin bark, a polypeptide substance in the body, thus causing lasting euphoria and sedation. In addition, because long-distance running makes people full of optimism, it helps to increase appetite, strengthen digestive function and promote nutrient absorption.
3. Long-distance running exercise plays a very good role in cultivating people's tenacious will to overcome difficulties and temper hard work. Especially for those who are afraid of the cold in winter, love to sleep late and don't want to exercise, let people taste the benefits of long-distance fitness exercise.
4. Healthy long-distance running needs to pay attention to speed, try to keep it at a speed that your body can adapt to, and avoid too intense long-distance running, especially if you don't run often. Your hands and feet may be sore for the first time the next day because of lactic acid produced by strenuous exercise.
References:
Baidu encyclopedia-fitness