Fitness steps in autumn gym
Step 1: Prepare
Carbohydrate supplementation is more important. Eat something 30 minutes in advance, and you will feel more energetic when you exercise. Many girls think that you should not eat to lose weight. But if the energy of fat metabolism is insufficient, the weight loss effect will be greatly affected.
Dieters can divide dinner into two parts: before exercise and after exercise.
stretching
The purpose of stretching before exercise is to reduce the viscosity of muscles, increase the blood flow of exercise muscles, improve sports performance and reduce the occurrence of sports injuries.
Step 3: Strength exercises
Junior bodybuilders: Strength training should be based on equipment training, supplemented by free weight. Because the fixed instrument has a certain trajectory, it is easier to master, and the muscle group will feel more.
General bodybuilders: You can do strength exercises for 20~45 minutes first, and then do aerobic training for 20~45 minutes. The overall fitness time is controlled at around 1 hour.
Intermediate and senior trainers: You can appropriately extend the training time or increase the training intensity according to your own needs.
Step 4: Tidy up your exercises.
Mainly stretching. The method is static stretching, not jumping up and down.
Each part can be repeated 2~3 times, each lasting 15~30 seconds.
In addition, in the process of equipment training, the target muscles should also be stretched between groups.
Step 5: Take a shower and change clothes.
Don't rush to take a shower after training, take a rest and wait until you stop sweating. Take a bath with warm water.
The most prone to problems in the gym is the sauna room. After intensive training, a lot of blood has flowed into the muscles. At this time, steaming in the sauna room will lead to insufficient blood supply and oxygen supply to the brain, which is prone to danger.
Step 6: nutritious meals
Generally, a small meal should be supplemented after exercise. Mainly supplement a small amount of protein, carbohydrates and minerals with high glycemic index.
Muscle builder: You should have a dinner after 1 hour of fitness.
Female bodybuilders and dieters: We should also supplement calories appropriately.
Matters needing attention in gym fitness
Avoid rush hour
Generally speaking, 3 hours after work is the peak of the gym. You may not be able to do your favorite sports at this time, so you can try to avoid this time. It's easier to exercise in the gym at noon or on weekends.
Do your favorite sports.
Many people think that going to the gym is a chore and usually give up after several times, but how do those who can persist in going to the gym do it? Do some sports you like to keep it longer. For example, people who don't like strenuous exercise should not do pilates or run. Yoga, a slow-paced exercise, is more suitable for you.
High intensity intermittent exercise
For lazy people, the best way to exercise is to burn more calories in the least time, which requires you to exercise in a planned way. High intensity interval training can help you achieve this goal. Try to use one or two minutes of high-intensity exercise, such as sprinting, to enhance the intensity of exercise.
Don't sexualize fitness.
It's all about fitness, but there is a big difference between men and women. Because of the different body structures and fitness purposes of men and women, men mainly use strength equipment, while women prefer soft and lively exercises and dances. But the one-sided sexualization of fitness is a misunderstanding of scientific fitness. In fact, both men and women should participate in various sports forms appropriately. Because no form of exercise can replace other sports. As far as instrument sports and aerobics are concerned, both sports are necessary.
Increase the average workload of muscles
Exercise with fitness balls can achieve twice the result with half the effort. You will use more muscles in your body, which is better than just doing exercise. Those who have seen it will see: