What should novices pay attention to when they go to the gym? Speaking of sports like fitness, many people love this sport. Regular physical exercise can make us more energetic. What follows is that many novices don't know how to choose blindly in the gym. Let's share what novices should pay attention to when they go to the gym.

What should beginners pay attention to when going to the gym? 1 1. Remember to bring your own water cup and clothes needed for training before training, and keep your keys, mobile phones and other valuables in the locker room after changing clothes.

Please remember to warm up before exercise.

Many people who come into contact with fitness for the first time use equipment as soon as they enter the gym. Therefore, they are easily injured. In fact, whether you are doing aerobic or strength training, doing 10- 15 minutes of warm-up exercise before this will make your overall training state better, such as stretching, chest expansion, stretching, jogging and so on.

Jogging to warm up 10 minute

3. Remember not to weigh blindly!

For small white novices, they hope to have a big breakthrough in the short term, but in fact, this idea of quick success and instant benefit is often counterproductive!

First of all, blind weight-bearing will make it more difficult for you to feel the contraction of the target muscle group, and you can only count how many times you have completed it.

Secondly, it will make mistakes in technique and posture when we exercise as a whole.

Finally, excessive resistance leads to multiple muscle groups of the body to assist in exerting force, forming what we often call "compensation"

Upper error limit drop-down demonstration:

The body is compensated.

4. Be sure to ask for advice with an open mind

Many novices are confused when they first arrive at the gym, and many instruments don't know how to use them correctly. Please remember not to be shy at this time! Don't be shy! Ask the bosses around you more. Most of them are cold-hearted and willing to share their training experience with you.

5. Adjust breathing during training.

Controlling breathing allows us to exert our strength and control our muscles better. Inhale when you relax, expand your chest, and exhale slowly through your teeth when you exert your strength. )

Try not to hold your breath during the whole process, even if it is extremely heavy, even if it is shouted out as exhalation. Holding your breath is easy to get hurt, dizziness and even a rapid rise in blood pressure.

6. Girls must not bring makeup training.

Sweating is indispensable for aerobic or anaerobic training. During training, the pores of the body will be completely opened, and cosmetics will easily block the pores, leading to a series of problems such as acne and skin deterioration.

7. Don't rest immediately after training.

Otherwise it will lead to dizziness and other symptoms. You can reduce the training intensity appropriately, or walk slowly for a while, and take your belongings and leave after your heart rate returns to normal.

What should beginners pay attention to when going to the gym? What should they pay attention to after fitness?

First, it is not appropriate to rest immediately. During strenuous exercise, people's heart beats faster, muscles and capillaries dilate, and blood flows faster. At the same time, the rhythmic contraction of muscles will squeeze the venules, prompting blood to flow back to the heart quickly. At this time, if you stop to rest immediately, the rhythmic contraction of muscles will also stop.

A large amount of blood that originally flowed into the muscle could not flow back to the heart through muscle contraction, which led to a drop in blood pressure, temporary cerebral ischemia, and symptoms such as palpitation, shortness of breath, dizziness, pallor, even shock and fainting. Therefore, after strenuous exercise, we should continue to do some small movements, and then stop to rest after breathing and heartbeat are basically normal.

Second, it is not advisable to take a bath immediately. After strenuous exercise, in order to keep the body temperature constant, blood vessels on the skin surface expand, sweat pores expand and sweat increases, which is beneficial to heat dissipation. At this time, if you take a cold bath, the blood vessels will contract immediately due to sudden stimulation, the blood circulation resistance will increase, and the burden on the heart and lungs will increase.

At the same time, the body's resistance is reduced, and people are prone to illness. For example, taking a hot bath will increase the blood flow to the skin, and too much blood will flow into the muscles and skin, resulting in insufficient blood supply to the heart and brain, which may lead to chronic diseases such as dizziness, collapse and shock. So after strenuous exercise, you must have a rest before taking a bath.

Third, it is not suitable for binge drinking. When thirsty after strenuous exercise, some people binge drink boiled water or other drinks, which will increase the burden of gastrointestinal tract and dilute gastric juice, which not only reduces the bactericidal effect of gastric juice, but also hinders the digestion of food.

Drinking water too fast will also make the blood volume increase too fast, which will suddenly increase the burden on the heart, cause temporary disorder of electrolytes such as potassium and sodium in the body, and even cause heart failure, heart tightness and abdominal distension. So don't drink too much water after exercise, let alone cold drinks, otherwise it will affect your body temperature and cause colds, abdominal pain or other diseases.

Fourth, it is not advisable to eat a lot of sugar. Some people feel comfortable eating sweets or sugar water after strenuous exercise, and think that eating sweets after exercise is good. In fact, eating too much sweets after exercise will consume a lot of vitamin B 1 in the body, and people will feel tired and lose appetite, which will affect the recovery of physical strength. Therefore, it is best to eat more foods containing vitamin B 1 after strenuous exercise, such as vegetables, liver, eggs and so on. If you like sweets after exercise, you should eat more vegetables and other foods.

What should beginners pay attention to when going to the gym? 3 1, the misunderstanding of fitness

1: You can't lose weight by walking.

Walking can certainly help you lose weight, provided that you walk for at least half an hour every day and at least five times a week. So if you want to challenge yourself, try to walk faster and further and adapt yourself to this sport.

The best exercise time is early morning.

There is not much difference when exercising, as long as you can keep exercising at a fixed time every day.

3. Milk is high in calories

Because milk is rich in fat and calories, the debate about the quality of milk has never stopped in recent years. Because milk is cheap, nutritious and easy to absorb, it is an ideal choice to drink milk after training, especially skim milk. About 300 ml of "milk meal" can provide enough carbohydrates, whey protein and casein. These two protein combinations with different absorption rates can provide a stable protein supply for the body after training.

4. Increasing exercise can reduce fat.

Anaerobic metabolic exercise does not release energy mainly by fat, but mainly by decomposing sugar stored in human body. Because in the anoxic environment, fat can not only be used, but also produce some acidic substances with incomplete oxidation, such as ketone bodies, which reduces human exercise endurance. Hypoglycemia is an important cause of hunger. After a short period of strenuous exercise, the blood sugar level drops, and people often have a big appetite, which is not good for reducing fat.

If the amount of exercise increases, the oxygen, nutrients and metabolites needed by the human body will also increase accordingly, which depends on the heart to strengthen the contraction force and contraction frequency and increase the output of the heart to transport. When doing a lot of exercise, the cardiac output can not meet the body's need for oxygen, leaving the body in an anaerobic metabolism state.

Aerobic exercise is only suitable for people who lose weight.

Even Superman has to do aerobic exercise to keep the syringe in shape. Your heart is your engine, and a powerful engine can ensure you go further.

2, novice fitness precautions

1, training volume

Basically, beginners can arrange 30 minutes of exercise. In the future, you can gradually increase it to more than 1 hour according to your physical fitness.

2. A nutritious diet

Fitness also needs a healthy diet. Try to avoid eating high-fat and high-sugar foods during weight loss. In addition, fruits also need to be properly supplemented. If it is to develop muscle circumference, it is necessary to supplement a certain amount of protein tonic.

3. Exercise frequency

Aerobic exercise is best to arrange five days of fitness and two days of rest a week, and separate the two days of rest. High-intensity strength training is enough for 3-4 days a week, so you should give your body enough rest time.

4. Training intensity

We should proceed from our own physical fitness, carefully control the intensity of training and do what we can. Start with the minimum weight and gradually increase it when you feel relaxed. Don't work hard to operate the main equipment without trial training, which will often lead to sports injuries.

5. Exercise methods

According to your own training goals, such as losing weight, you should focus on aerobic exercise, which can include treadmills, mountain bikes, aerobic bicycles and various aerobic classes. You can start with jogging and ensure a running time of 30 minutes, then do functional training with comprehensive equipment for 10-20 minutes, and finally finish with stretching and relaxation.