Many beginners can't wait to start strenuous exercise as soon as they enter the gym, ignoring an important link-warm-up. Warm-up usually lasts 10~ 15 minutes. Warm-up activities are based on body fever, slight sweating and no fatigue, and mainly low-intensity activities.
For example, you can do some knee stretching exercises first, and then jog for a few minutes; Walk for a while after jogging, and appropriately increase the swing range of the arm; After feeling the temperature rise, do some stretching exercises. In addition, warm-up activities can also be targeted. For example, before rotation training, you can do opening and closing jumps, lunges, leg stretching, and mobilize breathing and leg muscles.
Formal training takes about an hour. Many people run 1 hour on the treadmill as soon as they enter the gym, which makes it difficult to carry out strength training in the later stage because their energy has been exhausted. The correct order is: anaerobic first, then aerobic. For example, after anaerobic exercise such as dumbbell bending and squat improves metabolic function, aerobic exercise is better, but it should be noted that the combined time of the two should not exceed 1 hour.
Extended data
Tidy up and relax.
After training, 5~ 10 minutes of light exercise can make muscles recover faster and prevent muscle spasms, injuries and soreness. For example, you can walk fast or run 300 meters and do stretching activities.
In addition, relaxation activities are also targeted, that is, which parts of the muscles are used more during exercise and where to relax. For example, rotation training uses more muscles in the legs and shoulders. After training, you can do leg press and turn your shoulders.
People's health network-gym exercise step by step