Don't neglect to warm up before formal fitness training. Warm-up can activate body joints, promote blood circulation, prepare for formal training, and avoid excessive exercise intensity and muscle strain during formal training. Each time the dynamic stretching time is 5- 10 minutes, stretch the muscles and joints of all parts of the body, and then jog for 5 minutes to increase the heart rate and make the body enter a state of exercise. Both muscle gain and fat loss require weight-bearing training. Weight-bearing training for about 40-60 minutes each time is the main method to gain muscle, and weight-bearing training can be supplemented to reduce fat, such as 30 minutes of weight-bearing training. Fat loss can be divided into upper body muscle group and lower body muscle group training, rest on the third day, and then carry out a new round of weight-bearing training.
The choice of novice weight-bearing training is that compound movements take precedence over isolated movements, and big muscles drive small muscles to develop. We can start with these golden fitness moves: squat, bench press, rowing, hard pull, push-ups, pull-ups, parallel bars and so on. For people who gain muscle, the frequency of aerobic exercise should not be too high, otherwise it will affect the growth of muscle. However, proper aerobic exercise can enhance muscle endurance and inhibit fat growth.
Do aerobic exercise 2-3 times a week for 30 minutes each time. For people who lose weight, aerobic exercise time can be extended to 40-50 minutes. Aerobic exercise should not be static, but should choose a variety of exercises to change. When your physical fitness is gradually enhanced, you can slowly change from moderate-intensity exercise to high-intensity exercise to shorten the exercise time. Choose high-intensity training, it only takes about 20 minutes at a time, and 40 minutes can achieve moderate and low-intensity results.
Low-intensity exercise options: Do not sit or take a shower immediately after jogging, walking, playing ball, square dancing, swimming and aerobic exercise. You need stretching training to promote muscle repair. In order to avoid muscle congestion and soreness the next day, it is necessary to pay attention to stretching and relaxation training. In today's training, do a static stretching for about 10 minutes to move the main muscle groups. This recognized fitness process, fitness people follow these four steps, your fitness efficiency will be much higher than the average person.