The so-called strength training is to use all kinds of fixed fitness equipment and free strength equipment in the gym, which is what we call muscle training. The purpose of muscle training is to improve the quality of human muscles, appropriately increase muscles, increase human calorie consumption, and thus reduce the accumulation of fat.

2. Aerobic exercise is to exercise in the gym for at least 20 minutes by using treadmills, mountaineering machines, elliptical machines, stair climbing machines, bicycles, rowing machines, etc. This exercise method of using strength exercise first and then aerobic exercise to lose weight is persistent and not easy to rebound.

3. The second method: pure aerobic exercise to lose weight

Pure aerobic exercise to lose weight means only using treadmills, mountaineering machines, elliptical machines, stair machines, bicycles, rowing machines, etc. in the gym for at least 30 minutes at a time. This method of losing weight by aerobic exercise alone is obvious in the early stage of losing weight, but the effect of losing weight in the later stage is not obvious. Because only aerobic exercise is used to lose weight, not only fat, but also human muscles, resulting in less and less calories consumed by the human body in the later stage of weight loss, and the weight loss effect is getting worse and worse. At the same time, this kind of pure aerobic exercise is also easier to rebound.

4. The third method: circular training to lose weight.

Cyclic training to lose weight is to use aerobic fitness equipment and strength fitness equipment to practice alternately in the gym. For example, after running on the treadmill for 3-5 minutes, the exerciser will do 1 minute sitting chest pushing exercise (below medium weight), then return to the treadmill for 3-5 minutes, and then do 1 minute sit-ups ... According to this step, a weight loss training will be completed in 8- 10 cycles. This method of weight loss by cyclic training is very effective, and it is not easy to rebound.

The above three methods are basically used by people who go to the gym to exercise now. People who go to the gym to lose weight no matter what method they use, as long as it suits them, it is a good method. Because going to the gym to lose weight is not only for losing weight, but also on the basis of health.

6, go to the gym to lose weight on the basis of maintaining exercise, but also need to pay attention to a little control in the daily diet. In particular, the quantity and types of food consumed in daily dinner need to be strictly controlled. It is generally recommended that during the period of losing weight, the food intake for dinner should be halved or even not eaten. Choose vegetables and fruits as much as possible, and reduce fried and starchy foods, such as fried chicken, rice, bread and potatoes.

7. How long does it take to go to the gym? It depends on the frequency of practitioners going to the gym and whether the diet control is appropriate. Generally, you can go to the gym three times a week, each time 1.5 hours of exercise, and you can see the effect after six weeks. This effect can be measured by your waist and abdomen circumference, such as loose pants and a loose belt.

8. Finally, remind friends who go to the gym to lose weight. Losing weight is not a technical activity, but a physical activity. Sticking to the gym is the foundation of losing weight.

Extended data:

health

Fitness is a kind of exercise, such as all kinds of unarmed aerobics, rhythmic gymnastics, rhythmic gymnastics, and all kinds of self-resistance movements. Gymnastics can enhance the strength, flexibility, endurance, coordination and control of all parts of the body, thus making the body strong. If you want to relieve stress, exercise at least three times a week.

Swimming, brisk walking, jogging, cycling and all aerobic exercises can exercise the heart. Aerobic exercise has many benefits: it can exercise the heart and lungs, enhance the function of the circulatory system, burn fat, increase vital capacity, lower blood pressure, and even prevent diabetes and reduce the occurrence of heart disease. The American College of Sports Medicine suggests that if you want to know whether the intensity of aerobic exercise is appropriate, you can test your heart rate to reach 60%-90% of the highest heart rate after exercise. If you want to lose weight through aerobic exercise, you can choose low to moderate exercise intensity and extend exercise time. This method consumes more calories. Exercise frequency is 3-5 times a week, 20-60 minutes each time. If you want to exercise your muscles, you can do weight lifting, gymnastics and other exercises that repeatedly stretch and flex your muscles. Muscle exercise can burn calories, enhance bone density, reduce the chance of injury, especially joint injury, and prevent osteoporosis. Before you lift weights, measure them. If you can lift eight times in a row, practice from this weight. When you can lift this weight 12 times in a row, try to increase the weight by 5%. Pay attention to lifting 8- 12 times in a row every exercise, so as to reach 70%-80% of the maximum endurance of muscles, and the exercise effect is good. 2-3 times a week, but avoid exercising the same group of muscles for two consecutive days to give the muscles sufficient recovery time.

Baidu encyclopedia-fitness