There are many kinds of fitness exercises. Fitness is like an encyclopedia, which studies the health status of the body, strengthens the embodiment of its own basic strength, effectively improves personal endurance and promotes metabolism. Let's take a look at the necessary knowledge of fitness.
Basic knowledge of fitness 1 aerobic exercise:
It belongs to long-distance endurance training, that is, in a certain period of time, through continuous activities, maintain a certain intensity of exercise and complete a certain amount of exercise, and the whole breathing process can be completed. In aerobic exercise, we must reach a certain heart rate to achieve our training purpose. Running, swimming, cycling and cross-country hiking all belong to aerobic exercise.
Anaerobic exercise:
It belongs to the training that lacks endurance, and it belongs to the training that lacks endurance in a short distance and quickly, that is, it cannot complete the whole breathing process according to the rhythm. Sprint, strength training, weight lifting, etc. belong to anaerobic sports.
Aerobic and anaerobic exercise:
It is a combination of aerobic exercise and anaerobic exercise, that is, there are both complete breathing and incomplete breathing during training. Most antagonistic sports with physical contact belong to this category, such as football and basketball.
Heart rate:
Refers to the number of heartbeats per minute, and a related term is the maximum heart rate. The algorithm is that the maximum heart rate = 220- age, and the heart rate range of aerobic exercise during fat reduction needs to reach 60%-80% of the maximum heart rate.
Lean weight:
It means that the body removes fat and collects the remaining weight.
Sebum:
The human body can be simply divided into visceral fat and subcutaneous fat, and sebum refers to subcutaneous fat. Sebum content = (total weight-lean body weight) ÷ total weight × 100%. Generally speaking, the suitable sebum content for men is 15%, and that for women is 20%.
Basal metabolism:
People will consume calories when they are alive. The more they exercise, the more calories they burn. Basal metabolism refers to the total number of calories consumed by your body without doing anything in a day. Everyone's basal metabolism is different. The higher the muscle content, the higher the basal metabolism.
Basic knowledge of fitness 2 1, aerobic exercise
Aerobic exercise refers to the physical exercise carried out by the human body under the condition of adequate oxygen supply. It is a low-intensity, rhythmic and long-lasting exercise, with each exercise lasting at least 30 minutes. For example, jogging, cycling and swimming are all aerobic exercises.
2. anaerobic exercise
Compared with aerobic exercise, anaerobic exercise refers to the high-speed and strenuous exercise of muscles in the state of "hypoxia". It is a kind of exercise with high load intensity and strong immediacy, and its duration is relatively short. Common anaerobic sports include sprint, weightlifting, high jump and push-ups.
3. Heart rate
Heart rate refers to the number of beats per minute, that is, the speed at which the heart beats in a certain period of time. Generally, it is 60- 100 times/minute, but it also varies with age, gender or other factors.
4. Muscle feeling
Muscle sensation is the feeling that muscles will be sore and swollen during exertion. We need to master the feeling of muscle in strength training, and experience the difference of muscle feeling through accurate training movements and repeated exercises.
5, muscle pumping feeling
The so-called pump feeling means that the target muscle will have a swelling feeling after a considerable intensity of resistance training, which is called pump feeling.
6, sebum
The human body can be simply divided into visceral fat and subcutaneous fat, and sebum refers to subcutaneous fat. Sebum content = (total weight-lean body weight)/total weight * 100%. General 15% sebum is suitable for men and 20% for women.
7. Lean body mass (LBM)
As mentioned above, sebum content is also related to lean body mass. Lean body mass refers to the weight left after fat removal. It depends on a person's fat content and lean body mass.
8. tired
Exhaustion refers to the inability to complete another attempt from the completion of weight-bearing training to the last time, so that the muscles reach a certain state of fatigue.
9. Active stretching and passive stretching
Active stretching, also called standing still-active stretching, refers to standing on one leg, mainly relying on the strength of contracting muscles to lift the other leg, which is a very standard active stretching; Passive stretching refers to using one's own weight or equipment to keep limbs in a certain stretching posture. For example, lift your legs and then keep a certain posture with the help of your hands, or put them on the steps to keep a certain posture.
10, body mass index
Body mass index (BMI) is a figure obtained by dividing the weight in kilograms by the square of the height in meters. It is a commonly used international standard to measure the degree of obesity and health.
1 1, HITT training
HIIT refers to high-intensity interval training, which is a way to burn fat and calories with high quality in a short time. HIIT's specific movements can be varied, such as running, jumping, throwing, unarmed or carrying loads. In short, you can join any exercise that can make your heart rate rise rapidly in a short time. The simplest example is that after you warm up, you run at the fastest speed of 100 meters 15-20 seconds, then switch to jogging or even stop running for about 1 minute and then sprint 15-20 seconds. This 15 minute cycle is also HIIT.
12, compound action
Compound action, also known as double joint action, refers to the action in which two joints participate together, such as bench press, hard pull, squat, rowing and so on.
13, isolation operation
Isolated action is also called single joint action. There is only one joint activity in the exercise process, and local muscles concentrate their strength, and other muscles rarely participate, such as leg flexion and extension, rope down, dumbbell side lift in standing position and so on.
14, free weight
The so-called free weight is a kind of weight that can be changed flexibly at any time as needed, that is, barbells and dumbbells commonly used in our training, because they are not connected with other equipment and can be moved according to your exercise will. Beginners can start with a lighter weight and gradually add more weight.
15, nutritional supplement
Sports nutritional supplements are essential nutrients extracted from natural foods, which are easy to digest and absorb, and can be selectively used for different sports. It mainly includes protein powder, creatine, amino acid capsules, adiponectin and so on.
16, eat less and eat more.
Eating less and eating more means that the whole day's diet is divided into multiple meals, and eating one meal every 2.5-3 hours can better absorb nutrients and avoid the accumulation of fat.
17, increase muscle and reduce fat
To put it bluntly, increasing muscle and reducing fat means optimizing the proportion of body components (increasing muscle proportion and reducing body fat proportion). To achieve this goal, in addition to exercise, we need to control our diet reasonably. Novices suggest either losing fat or gaining muscle first, not both.
18, platform period
Platform period, that is, weight loss stagnation period, is the normal physiological protection mechanism of human body. When we reduce the calorie intake for a period of time in order to lose weight, the body will adapt to the phenomenon, absorb the calorie intake as much as possible and make the most effective use of it.
19, intermittent group
The extremely short interval is within 10S, the short interval 10-30s, the middle interval 30-60s, the long interval 60- 180s, and the pause exceeds 180s.
20. Attachment point
Attachment points appear in our weight-bearing training. When we lift weights for the last few times, there will be a pause in the process of lifting weights. With the arrival of the limit, this pause is more obvious.
2 1, training guarantee
Training protection is mostly aimed at free weight training. In order to get better muscle stimulation in training, you can find someone to help you get through the adhesion points safely, which will make the training more effective and safe.