1) Prepare at home
① Choose the right clothes
Before fitness, you must choose appropriate sportswear and sports shoes, which is the premise to ensure the safety of training. If you have heavy training, please prepare protective gear.
② Choose some music.
It is best to prepare a fitness playlist and download some fast-paced music before fitness. Music can not only make you devote yourself to exercise, but also improve your efficiency.
③ Replenish energy and water.
At least half an hour before exercise, you should replenish energy so that you won't feel tired during exercise. Carbohydrates can be selected: whole wheat bread, mashed potatoes, bananas, etc. Protein can choose: milk, protein powder, etc.
It can also be combined with fitness tonic, creatine or nitrogen pump to effectively improve muscle strength and delay muscle fatigue.
2) Warm up
Regardless of any training, warm up before fitness. Warm-up in advance can fully stretch the muscles and joints of all parts of the body, make the muscles contract more efficiently, accelerate the blood circulation of the body, and avoid injuries during exercise.
Warm-up exercises don't need long time and heavy weight. You can start with simple aerobic exercise and sweat slightly for 5~ 10 minutes. For example: treadmills, elliptical machines, spinning bikes, etc. And finally do some stretching.
3) Start fitness
General fitness programs are divided into aerobic exercise and anaerobic exercise. It is recommended to do aerobic exercise first, because strength training requires higher state. In addition, according to different fitness purposes, time allocation and training plan are also different.
For fat-reducing people:
Anaerobic: 30% of total time. Give priority to equipment exercise, master the standard of action and the correct force point of muscles, the weight can be lighter, and the maximum number of repetitions should be controlled as much as possible at 15~20 times.
Aerobic: 70% of total time. There are mainly treadmills, elliptical machines, spinning bikes and so on. When doing aerobic exercise, pay attention to monitoring the heart rate range, preferably between 60% and 70% of the maximum heart rate.
For people who gain muscle:
Anaerobic: 80% of the total time, mainly equipment exercise. Grasp the standard of action and the correct force point of muscles, and the weight can be lighter. Choose 2~5 training movements for each part, 8~ 12 times, 10~20 groups.
Aerobic: 20% of the total time, mainly including treadmill, elliptical machine and spinning bike. When doing aerobic exercise, pay attention to monitoring the heart rate range, preferably between 70% and 80% of the maximum heart rate. If the sebum is not high, you only need to do aerobic twice a week.
Total training time:
Whether it is to gain muscle or lose fat, beginners had better exercise 1 hour. With the increase of exercise proficiency and strength, the time can be slightly adjusted, but it is best not to exceed 2 hours, and the rest time between action groups should not exceed 90 seconds.
5) replenish water during training.
During exercise, you will sweat, resulting in a lot of water loss. At this time, you can replenish water several times during the break, and don't drink too much at a time, so as not to cause physical discomfort. If you feel weak, you can properly supplement glucose or other sports drinks.
After fitness
Stretching after fitness is as important as warming up before fitness, which can not only shape perfect muscle lines, but also avoid the injury caused by muscle stiffness and the feeling of pain after exercise. Mainly static stretching, the duration is about 10 minute.
7) Add meals after training
Muscle is very sensitive to insulin after fitness, and the synthesis speed of liver sugar is relatively fast. At this time, if nutrition is not supplemented in time, the body will consume protein in muscles in order to restore energy. You can choose digestible protein and carbohydrates, such as protein powder, milk, bananas and so on.
In addition, a small number of meals will not affect fat loss, and women or people who lose weight can also add meals.
8) About taking a bath
Fitness often sweats a lot, so many people are eager to take a cold bath after exercise, so it is absolutely impossible. It is not only not conducive to the recovery of muscles, but also affects blood circulation, resulting in insufficient blood supply to the brain, heart and other parts, and symptoms such as dizziness and weakness.
It is suggested to rest for about 30 minutes after fitness, and take a bath with water temperature close to body temperature after the body returns to the state before fitness.
End—