1, go to a regular gym to exercise.

Choose a professional and experienced coach. Before you start the planned exercise, you should have the corresponding physical test and physical fitness test. Let the coach tailor the training plan according to the individual situation. It is the most direct and best way to prevent sports injuries to exercise regularly according to the relevant requirements of the gym and the suggestions put forward by the coach.

2. Make a perfect and regular plan.

Take fat reduction as an example: generally speaking, strength equipment training is arranged twice a week to improve the oxygen binding ability of fat; Secondly, arrange intensive cardiopulmonary exercise twice a week to increase the health index. Exercise for more than 30 minutes, the heart rate is controlled at about 70%-80% of the maximum heart rate, which can consume more fat. The maximum heart rate is 220 minus your age. For example, the maximum heart rate of a 20-year-old man is 220-20=200, and the heart rate per minute during exercise should be around 200*70%= 140 or 200*80%= 160, so that more fat can be consumed.

Of course, simple cardio-pulmonary exercises twice a week, such as fitness classes, will make your fitness process more interesting. Finally, I suggest you do exercise for half an hour, just walking or riding a bike.

3. The diet before and after exercise depends on personal situation.

Generally speaking, after a meal, it takes a while for the body to organize digestion, and it is not advisable to exercise immediately, at least half an hour later. After fitness, the body is eager to replenish energy within 20 minutes, which is also the best time to absorb. If you are an athlete, eating within 20 minutes after fitness will over-recover; But if you want to lose weight, you must eat 30 minutes after the fitness.

We strongly recommend that you must drink water when doing aerobic exercise.

Generally, a more scientific method is to add 250 ml of water after practicing 15 minutes, and you can use urination to test whether the water intake of the body is sufficient. If the urine is colorless, it means there is no shortage of water.

For exercises within 1 hour, water is the best tonic, but for exercises beyond 1 hour, you should not only drink water, but also supplement some sports drinks at the same time. In addition, drinking water is beneficial to perspiration and is a good way to lower body temperature. Therefore, we should abandon the old concept of banning water during exercise.

Tips for bodybuilders to protect themselves:

1. Never touch your face, especially your eyes, during exercise.

2. You can prepare 1 bottle of 75% alcohol. When you don't have time to take a bath after exercise, wipe your palm thoroughly with alcohol to achieve the purpose of disinfection. It should be noted that the amount of alcohol should be enough to make your hands wet.

Don't stand barefoot on the floor of the locker room.

4. If the recent period is a frequent period of colds or infectious diseases, you should avoid going to the gym to exercise.