1. Warm-up: Before the formal training, warm-up training, dynamic stretching, exercise the joints and muscles of the body, and then a group of jumps or jogs 10 minutes to promote the blood circulation of the body, let the body warm up slowly and find the state of exercise, which can reduce the risk of sports injuries and improve the training effect.
2. Strength training: After warm-up, carry out strength training and concentrate on weight-bearing training to promote glycogen consumption, effectively exercise your own muscles and improve the muscle gain effect. The order of strength training can be chest, back, shoulders, legs and hands, and can also be customized according to personal needs and preferences.
3. Aerobic exercise: After strength training, do aerobic exercise. At this time, glycogen consumption is almost the same, and the participation of fat will be greatly improved. In other words, when doing aerobic exercise, the efficiency of burning fat will be improved. Aerobic exercise can be divided into moderate and low intensity (walking, cycling, jogging, mountain climbing, aerobic, swimming, playing ball, etc. ) and medium and high intensity (boxing, interval running, HIIT training, skipping training, etc. Beginners can gradually transition from low-intensity exercise to high-intensity, gradually improve physical endurance and strengthen cardiopulmonary function.
4. properly replenish water: during the fitness process, you need to drink water properly. After the general fitness program, drink a small amount of water. Replenish water many times, enough water can not only maintain the balance of water and liquid, but also maintain the balance of water and electrolyte, and prevent the body from having bad symptoms after a large amount of water shortage.
5. Diet: In the process of normal fitness, pay attention to diet collocation to get good fitness effect. If you want to gain muscle, you should add more protein. Protein is the material basis for maintaining life activities, and supplementing enough protein can promote muscle growth. If you want to lose weight, you need to control your calorie intake at this time. Consume calories through fitness and reduce energy intake in food at the same time, so as to control weight and achieve good weight loss effect.
The above steps can be referenced, and the specific steps can be adjusted according to personal needs and circumstances.