Question 2: What's the difference between fitness and exercise? Do I have to go to the gym to exercise? We can't classify them, because exercise is for fitness, focusing on cardiopulmonary function and physical exercise, mainly aerobic exercise. Bodybuilding pays attention to the beauty of muscle blocks and muscle lines, focusing on anaerobic exercise and high-intensity strength training. It is necessary to go to the gym! ! Because the gym has a lot of specific equipment, there are different training methods for various muscles, which can make you achieve the expected results in the shortest time, and of course it depends on your purpose. If you want to look better, go to the gym. If you want to be healthier, that's all right. Just do more exercise! !
Question 3: Do you want to go to the gym after "pa pa"? The amount of exercise is not less than the amount of fitness, and you can bang after fitness.
But after that, have a good rest.
Question 4: Is it necessary to hire a personal trainer to go to the gym? How long do you think a class is expensive? 300 is expensive, right? Of course, if you are not short of money, I have nothing to say.
I practiced in the gym for four years. Tell me about my heart.
When you go to the gym, the coach will definitely measure your body fat, but what's the use of this thing? At least during my four years of exercise, it was useless. It doesn't matter whether you know it or not.
My suggestion is: if you just skim and don't shape, there is no need to find a coach at all. That's no different from paying back the money. Of course, if you have more money, you can find someone to urge you and give you some correct guidance. Spending money will always work.
Since I just want to lose fat, I just need to practice aerobic exercise, and then do something else if I am energetic after aerobic exercise, such as strength. Never mind how to do strength exercises. Let me talk about aerobic. The coach will teach you N kinds of methods and N kinds of practice modes, but I have summed up these four years and observed the most effective exercise, just one, running the elliptical machine. If you have perseverance and can do it for one hour four days a week, then two months will definitely surprise you. I once knew someone in the gym. I spent an hour on the elliptical machine every morning, didn't go to the gym for three weeks in the afternoon, and then I didn't know this person. The effect of slimming can be imagined. In addition, I slowly found that the people taught by the coach actually had no effect, and there were no people on the treadmill. Elliptical machine is a degreasing artifact! ! ! Of course, I don't think everyone has the perseverance of the person I just mentioned, so I say that if you persist for an hour every day, February will definitely give you amazing changes.
Then, if you want to lose weight, you should practice belly rolling after aerobic exercise.
Well, I'm tired after typing so many words. If you have any questions, ask me again. I'm not a coach, just a fitness enthusiast. I haven't practiced for three years now. My stomach is bigger than yours and my weight is heavier than yours, hehe.
Question 5: Do you go to the gym every day? A complete fitness plan should include three aspects: eating (diet), practicing (training) and sleeping (sleeping), and practicing consists of three main parts: heart and lung, strength and flexibility. In view of this, my training plan is: 5- 10 minute aerobic warm-up, 5- 10 minute stretching and relaxation, and 40-50 minutes strength training in the middle. Strength training mainly includes: 1) back: pull-ups (pull-down in front of the neck); 2) Chest: flat bench press (chest push in sitting position); 3) Legs: barbell squat (Smith squat); 4) Shoulder: barbell pressure (dumbbell pressure); 5) Arm: barbell bending (dumbbell bending); 6) Abdomen: sit-ups (sit-ups).
Training remarks: Training is conducted three times a week, once every other day, each time about 1 hour. Practice the whole body, one action for each part. There are three groups of actions in brackets, each with 8-65,438+02 times. The action interval is 2 minutes and the interval between groups is 30-60 seconds. Exhale when you exert yourself, inhale when you relax, and move steadily and slowly. It is necessary to gradually increase the weight to increase the adaptability of muscles to cope with training. Use freely adjustable weight equipment for training. This can make the muscles respond better to the resistance generated by the instrument. Because you can let more muscles participate in sports. When doing an action, whether it is lifting or lowering, we must control the action well, so as to concentrate and avoid borrowing.
Diet: Eat less and more meals, and eat more eggs, milk and meat in moderation. The daily diet is: protein is moderate, with low fat and high carbohydrate. The ratio of the three main nutrients should be about 25∶20∶55. Steamed bread, noodles, rice and other staple foods and sweet potatoes, oats, potatoes and other carbohydrates are high in content, which can be used as the first choice. Protein is the most important source of nutrition for muscle growth. Protein, a bodybuilder, should mainly eat fat-free or low-fat foods, such as skim milk, egg white, fish, skinless poultry and steak.
Sleep: It is best to sleep for 8 hours every night, and take a nap for 30 minutes if you have time at noon. By the way, the training time should be arranged from afternoon to evening as far as possible, because the physical strength and flexibility of the human body are at their best at this time. Finally, I wish you an early success in fitness!
14 The secret of increasing muscle mass is: heavy weight, low frequency, multi-group, long displacement, slow speed, high density, consistent mental movement, peak contraction, constant tension, relaxation among groups, multi-muscle training, eating protein after training, resting for 48 hours, and being light but not fake.
1. Heavy weight and low frequency: In bodybuilding theory, RM is used to indicate the highest number of repetitions that a certain load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. The research shows that: 1-5RM load training can thicken muscles and develop strength and speed; 6- 10RM load training can make muscles thick and strength speed increase, but endurance growth is not obvious; The muscle fibers of 10- 15RM were not obviously thickened, but their strength, speed and endurance were improved. After 30RM load training, the number of muscle capillaries increased, and the endurance was improved, but the strength and speed were not improved obviously. It can be seen that the load weight of 5- 10RM is suitable for bodybuilding training to increase muscle mass.
2. Multi-group number: Do 2 ~ 3 groups when you think of exercise. In fact, it is a waste of time and you can't grow muscles at all. You must set aside 60 ~ 90 minutes to focus on a certain part, and do 8 ~ 10 groups for each movement to fully * * * muscles, and the longer the muscles need to recover. Until the muscle is saturated, "saturation" should be felt by itself. Its moderate standards are: acid, swelling, numbness, tightness, fullness, swelling and obvious muscle appearance.
3. Long displacement: No matter rowing, bench pressing or bending, put the dumbbell as low as possible to fully stretch the muscles, and then raise it as high as possible. This article sometimes conflicts with "continuous tension", and the solution is to quickly pass the "locked" state. However, I don't deny the role of heavy half-course exercise.
4. Slow speed: slowly lift, then slowly put down, which is deeper for the muscles. Especially when putting down dumbbells, we should control the speed, do concession exercises and fully muscle. Many people ignore the concession movement, even if they lift dumbbells, they will soon put down their tasks and waste a good opportunity to increase their muscles.
5. High density: "density" refers to the rest time between the two groups, and the rest time of 1 minute or less is called high density. If you want to increase your muscle mass quickly, you should take less rest ... >>
Question 6: Is it necessary to go to the gym every day? If "fishing for three days and drying the net for two days", the effect will be greatly reduced, especially when exercising muscles, the frequency of fitness should be strictly controlled.
It is necessary to rest when doing muscle exercise, but the time should not be too long. Muscle exercise consumes a lot of nutrients. After the exercise, after proper rest, the worn nutrients in the muscles are quickly replenished, and the amount of replenishment will be more than the consumption. Physiologically, this phenomenon is called "excessive recovery". "Excessive recovery" makes muscles get more nutrition, and the more they practice, the more developed they become. If you don't give muscles enough time to replenish nutrition, they can't grow stronger than before. Some studies believe that this rest time is calculated according to the ability of muscles to exercise again last time, which usually takes 2-3 days.
After 2-3 days, if there is no exercise, the previous exercise effect will gradually fade. This is because muscle is also composed of various protein, and protein, a muscle component, is also in a dynamic change of constant consumption and constant supplement. If you add more, your muscles will grow; If you eat too much, your muscles will decline.
Failure to exercise in time, on the one hand, is the lack of muscle growth factors, on the other hand, the substances that make up muscles are constantly being consumed. People who exercise will naturally find that "the exercise effect is not obvious", "the muscles are smaller than before", "the arms are weak" and "the muscles are not as hard as before". This is why sports can't "fish for three days and dry the net for two days".
In order to avoid the above situation, the coach of the gym requires students to keep exercising and set a scientific muscle exercise frequency (that is, the number of exercises per week) for students. The most suitable exercise frequency should be the second exercise before the effect of the previous exercise disappears. In this way, the effect of each exercise is gradually accumulated, which can achieve the purpose of strengthening physical fitness, increasing muscles and improving health.
In order to get the best training effect, every part of the body should be practiced at least twice a week from 1, and each part should do 4 kinds of exercises, and each exercise should be done in 4 groups.
Don't be discouraged if you are interrupted for a period of time due to special circumstances. Sticking to exercise is bound to pay off. When you resume exercise, the frequency of exercise should be small, and it is beneficial to do it three times a week 15-30 minutes. After that, with the recovery of physical fitness, you can exercise 3-5 times a week for 30-50 minutes each time.
Question 7: Should I go to the gym every day? How much time is better for each exercise? Fitness methods vary from person to person, but I think it is better to go more than five times a week. If you want to exercise, one hour at a time is enough. If you want to lose weight, it will only be effective if you practice for more than two hours that day.
Question 8: Is it necessary to go to the gym to exercise? It's really unnecessary, but the gym environment is good, which really helps to improve. But the most important thing is persistence. Even if you can't persist, you won't achieve much in the gym. When I was a child, I kept practicing hard at home for several months and made great progress. However, when I was in college, I exercised in the gym for a while, because I couldn't persist, I was lazy, and I still did nothing. So I said it was unnecessary.
Question 9: Do you want to work in the gym? Please give me an idea. I can go for 50 minutes! Fitness in the gym. Only when you are healthy can you find a good job. When you go to the gym, you can find other jobs that interest you while working. Come on!
Question 10: Does the gym have to take courses? Courses are a step in business promotion, and you will gradually pay for them in the future.
I will persuade you to take this course first, and then recommend a coach to you. And the price of coaches at this level and that level is not the same. Of course, I will try my best to persuade you to choose the one with high price. It's an old routine that makes you hesitate, and finally you will decide to spend some money to hire a coach. This is the only way to the gym.
On the other hand, having a coach is not necessarily a bad thing. After all, it still makes some sense for new beginners.
If you have a set of your own ideas, know what you want and how to get it, communicate with your brothers and sisters in the gym, and others will tell you how to practice best, and you will soon correct the plan that suits you best.
I suggest you wait and see for a few days first, and don't be fooled easily. You ask them to give you a plan first, but you don't agree to hire a coach, and then judge whether you really need a coach to serve you. If you think you still need it, there is nothing you can do. Just cooperating. . . . . .
The monthly card for next month must be 18. Otherwise, the card bought on July 3 1 will be invalid the next day?