What are the processes of fitness in the gym? Now many people will go to the gym to exercise, because the fitness equipment in the gym is relatively complete, but going to the gym to exercise is gradual. Let's share the process of fitness in the gym. Let's have a look.

What are the procedures for fitness in the gym? 1 1 preheating:

Let the physiological state change from quiet to active as a preparation for entering the main movement. Mainly can improve the efficiency of the circulatory system, increase the temperature of muscles to reduce injury. Generally, warm-up exercise lasts for 10 ~ 15 minutes, which can raise your body temperature by 1 degree or make you feel a little sweaty.

2. Stretching:

Stretching should be carried out after warm-up, mainly to lengthen muscles and increase the flexibility of the body. Stretching can be divided into dynamic stretching and static stretching, but from the perspective of safety and effect, the author suggests that static stretching is better. Every stretch should last at least 8 ~ 10 seconds at rest to be effective.

3. Weight training and aerobic exercise:

This step is mainly based on personal preferences to make a choice, either one or the other. The implementation of weight training is mainly based on the equipment operation of fitness clubs; Aerobic exercise is mainly moderate and low-intensity exercise that uses whole body muscles and lasts for at least 30 minutes, such as brisk walking, jogging, swimming and aerobic dance. This step will be explained in detail in another topic.

4. Cooling time:

In other words, the "door-closing movement" often heard in the sports world is mainly to make the physiological values after high-intensity work return to a quiet state properly, rather than stopping immediately. Its contents can include jogging or walking, plus some simple stretching exercises. Especially for weight trainers, stretching in relaxation exercise is absolutely essential, because stretching in relaxation exercise can reduce the accumulation of lactic acid and muscle tension.

What are the procedures for fitness in the gym? 2. The principle of gym fitness?

1. Be sure to wear loose and comfortable clothes.

2. Be sure to wear sports shoes when exercising on the treadmill.

3. Exercise intensity should be gradually increased or decreased, and there should be warm-up and relaxation stages.

If you feel unwell, stop immediately and rest for a while before continuing. If you still feel unwell, you need to stop exercising and go to the hospital as soon as possible.

5. Choose the exercise mode that suits your physical level. Always ask the coach in the gym for advice.

6. Repeating a light exercise many times is much more beneficial than a small amount of strength training.

7. Develop rhythmic breathing habits and keep breathing rhythm during exercise.

8. Don't drink too much water at once during exercise, but learn to drink water many times.

Matters needing attention in seven-point fitness exercise

Fitness exercise is the best way to keep healthy, promote physical and mental balance and reduce psychological pressure.

1, train cautiously and moderately. Especially those over 35 years old, do a good physical examination before the start of training. As a part of physical assessment, health care doctors put forward a fitness plan, which includes: exercise mode, intensity, frequency, duration, exercise goals, etc.

2. Choose your favorite activities. Not everyone is suitable for running. You should determine the way of regular activities according to your physical condition and activity preferences. This can not only achieve the purpose of exercise, but also avoid the monotony and give up halfway caused by single exercise.

3. Choose daytime fitness. Try to put the century of daily fitness in a certain time period in the morning or evening to ensure that this time period can be completely controlled by yourself. And you must exercise for at least half an hour five days a week. But remember not to exercise at noon.

4. Prepare clothes and equipment needed for fitness. If you choose to go fast or jog, it is enough to have sports shoes and sportswear; If you choose swimming, cycling or other sports, you should prepare corresponding equipment.

5. Accompanying fitness can provide team help. The advantage of team fitness is that when you are not so active in fitness, the team can motivate you to exercise.

6. Set your own fitness goals. Do you want to lose weight? Lower cholesterol? Still want to lower blood pressure? These are our fitness goals. It is a kind of motivation to inspire us to keep fit.

7. Be careful of getting hurt. The best way to treat injuries is to prevent injuries to feet, knees and other parts in fitness; If you are unfortunately injured, you should stop exercising and go to the hospital in time.