It is very important for beginners to adjust their exercise intensity step by step. Friends who have just started to try fitness often have a bad grasp of time, and often practice for hours. On the contrary, the more they exercise, the worse the situation. In fact, novice fitness should be done step by step in order to get twice the result with half the effort.
Beginners should exercise step by step. Let's look at the conditions of fitness first. The principle of muscle enhancement is that muscles are damaged by training and repaired after entry, just like cocoons on hands, while fat reduction means that calories consumed every day are greater than expenses.
When increasing muscle strength, increasing the number of times, increasing the number of groups and reducing the interval time will increase the recovery effect of the body. Reducing fat is usually aerobic exercise, walking and jogging, but the intensity is different, just like burning gasoline. The greater the horsepower, the greater the fuel consumption. Fat is the oil of the body.
Therefore, in order to be more effective and intense in a limited time, it is necessary to control the interval. Proper control of the number of groups can make the fitness effect much stronger than before. Of course, beginners should step by step, otherwise it will be difficult to stick to it.
Generally, 50-80 minutes of regular training is enough. If the time is too long, it may lead to overtraining and serious injury. Therefore, it is also important to concentrate on adjusting exercise intensity within a limited exercise time.
When Zhong Jian's score exceeds 40, the level of muscle synthesis will decrease, that is, the level of testosterone synthesis will decrease. After the fitness time, the testosterone level will drop greatly, making it more difficult for muscles to synthesize.
It is worth noting that the concentration time of fitness activities will not be too long. Generally speaking, it takes about 40 minutes to concentrate, and then your attention will drop. Don't underestimate mental attention. If the attention drops, the risk of injury will increase greatly, which will directly affect the fitness effect. In addition, it may cause burnout and affect the enthusiasm of fitness.
We want to stay healthy. In addition to fitness, there is one thing we can't ignore, and that is fitness common sense. If you don't know a lot of basic knowledge, your fitness will become unscientific, which will greatly affect your exercise effect.
The first is about the arrangement of fitness time. When is the best time to exercise? Many exercisers should be confused about whether to exercise in the morning or in the afternoon.
In order not to get into the habit of staying up late, you can go downstairs for a walk from 6 am to 8 am. Morning exercise helps us burn fat better. If it is winter, the time can be extended appropriately. So I suggest you get up early in the morning to exercise, which will help you get better grades.
15 to 19 is the best time to eat. In order not to wake up hungry at night, you can add some flaxseed to your dinner.
If you exercise within 1 hour or 30 minutes before going to bed, your internal organs (rectum) and blood will gradually raise your body temperature, and your body will start to sweat slowly, and the quality of sleep is closely related to the temperature of your internal organs (rectum).
In the process of exercise, the body's energy will be consumed to a certain extent. You will feel hungry after exercise. You will definitely eat some carbohydrates and protein. Going to bed immediately after a meal will also affect the quality of sleep and lead to excessive calories being stored in the form of fat.
In addition, if you feel that you are in poor health and tired during exercise, you can change the exercise time or reduce the intensity of fitness exercise, and don't force yourself to exercise, which will make the exercise effect very poor.
In order to keep a good sleep habit, don't play mobile phone after 2 1 to 22: 30. You can read a book, take a bath, apply a mask and so on before going to bed.
If you are a little hungry before going to bed, you can drink a cup of yogurt to help the brain secrete melatonin and improve our sleep quality.
Therefore, in our sports, we should follow a principle, that is, exercise large muscle groups first, and then exercise small muscle groups or isolate muscle groups.
Beginners should exercise step by step. 2. What is the purpose of rest?
To know whether the rest time between groups is appropriate, we must first understand why we should rest. Many people think that rest is to eliminate the feeling of fatigue. This idea is not entirely correct. The purpose of rest is to restore enough energy for the body to cope with the next group of movements, so the rest time depends on the energy required by each group. How much energy is needed is related to the body energy system and exercise intensity.
Energy ATP
In the process of fitness, the energy source of the body mainly comes from two systems: ATP-CP system and lactic acid system.
ATP-CP system is used for high-intensity exercise, which can provide energy quickly for 10 second. After the energy of this system is used up, it will take at least 3 minutes to re-store the energy for reuse.
After ATP-CP is used up, the lactic acid system provides energy, which can last for about 90 seconds, during which lactic acid will be kept secret.
To sum up, the higher our training intensity, the longer the rest time between groups.
The following suggestions are given by the American authority NSCA for your reference:
If you are exercising muscle strength, and each group does 1-5 high weight, then your rest time between groups is 2-5 minutes;
If you want to gain muscle, each group will do 6- 12 medium and high weight, then the rest time between your groups is 60-90 seconds.
If you want to improve muscle endurance: each group is lighter than 15, then your rest time between groups is about 30 seconds.