1, choose the right clothes
A fitness bag needs to bring many things, such as suitable sportswear and sneakers, clean underwear, towels, slippers, shower gel, headphones, locker locks and fitness cards (except, of course, if you are familiar with the front desk)! For women, the sports bra must not be forgotten. It is not to prevent the embarrassment of bare breasts, but to prevent the breasts from sagging due to excessive shaking during exercise. Please wear protective gear for heavy training.
2. Prepare a favorite song list.
It is best to choose a few songs suitable for fitness before fitness. It is suggested to find some fast-paced music. Music can not only make you devote yourself to exercise, but also improve your efficiency. It also has the function of preventing others from chatting with you and disrupting your training rhythm!
Step 3 replenish energy and water
At least 30 minutes before exercise, adding less food can make you feel better during exercise, avoid the danger of hypoglycemia, increase your performance and improve the effect of gaining muscle and reducing fat. If you exercise within 0-2 hours after dinner, you don't need to supplement.
(1) Carbohydrate options: 1 slice of whole wheat bread and 1 banana/1 cup of fruit smoothies/handful of nuts and half a cup of oatmeal/1 apple and 1 cup of yogurt are all good choices.
(2) protein can choose as appropriate, because the digestion speed is slow, so it can be ignored.
It can also be combined with intensive exercise supplements, such as creatine and nitrogen pump, to effectively improve muscle strength, delay muscle fatigue and obtain stronger strength training efficiency. At any stage, water must be replenished at any time. Sufficient water in the body is helpful to improve the pump feeling and get better training effect. Proper hydration is necessary.
? Step two: warm up?
Warm up before any training and fitness. Warm-up can fully warm up, lubricate muscles and joints in all parts of the body, make muscles contract more effectively, accelerate blood circulation of the body, activate muscles, raise body temperature, increase the range of motion of joints, and avoid injuries during exercise.
In the cold winter, it is necessary to extend the warm-up time, wear appropriate clothes to keep warm, and add appropriate clothes to keep warm when outdoor sports increase.
Warm-up exercise doesn't take long;
(1) Relax aerobic exercise, and sweat slightly for 5~ 10 minutes.
(2) If there is strength training that day, after aerobic warm-up, do several groups of lighter exercises to further warm up the muscles and joints of the body for about 5 minutes.
? Step 3: start fitness?
General fitness programs are divided into aerobic exercise and anaerobic exercise. It is suggested to do aerobic exercise first, because strength training requires higher physical fitness. In addition, according to different fitness purposes, the time allocation and training programs are also different. It is recommended to exercise 3-4 times a week. 1. Friends who have enough time, good diet follow-up, adequate rest and better recovery can even do it 5-6 times a week.
For people who lose fat,
Aerobic: 70% of the total time, mainly running, cycling, skipping and boating. When doing aerobic exercise, pay attention to breathing evenly, don't worry too much, and don't run fast (treadmill) and ride hard (bike). The recommended total duration is 30-40 minutes. You can try different musical instruments. Knee problem is more prominent, you can choose elliptical machine (backward form) and rowing machine.
Anaerobic: 30% of total time. Give priority to equipment training, with correct action forms and muscle contraction, the weight can be lighter, and the maximum number of repetitions can be controlled at 12~ 15. Differentiated training can be carried out according to different parts, but for many people, it can be based on systematic training.
For people who gain muscle:
Anaerobic: 80% of the total time, mainly strength training. Grasp the standard of action and the correct force point of muscles, and choose a heavier weight. Select 4-6 training movements for each part, 3-5 groups, 8- 12 times.
Aerobic: 20% of the total time, mainly in the form of running, cycling, walking and so on. , but 20 minutes to increase the speed, reduce aerobic time. If the sebum is not high, you only need to do aerobic twice a week.
Step 4: Total training time
Whether it is to gain muscle or lose fat, the fitness time (aerobic or anaerobic) for beginners is best 1 hour. With the increase of exercise proficiency and strength, the time can be slightly adjusted, but it is best not to exceed 2 hours, and the rest time between action groups should not exceed 90 seconds. Compact training can improve the fitness effect.
Step 5: replenish water during training.
During exercise, you will sweat, resulting in a lot of water loss. At this time, you can replenish water several times during the break, and don't drink too much at a time, so as not to cause physical discomfort. If you feel weak, you can properly supplement glucose or other sports drinks.
Step 6: Relax and stretch after fitness.
Stretching after fitness is as important as warming up before fitness, which can not only shape perfect muscle lines, but also avoid the injury caused by muscle stiffness and pain after exercise. Fascia relaxation and muscle stretching are needed. The stretching is mainly static stretching, and the duration is about 10 minute.
1) muscle fascia relaxation. Roll with the foam shaft to relax the whole body muscles and muscle fascia 10- 15 minutes. Fascia is the connective tissue wrapped outside the muscle layer. If the fascia is not relaxed, the stretched muscles will be limited by the fascia.
2) Then do muscle static stretching 10 minutes or so. It is suggested that the fascia should be relaxed before static stretching. If there is no foam shaft and massage relaxation conditions, you can also ignore the fascia relaxation link, but adding it will make your stretching effect better after exercise.
Step 7: Add meals after training.
Muscle is very sensitive to insulin after fitness, and the synthesis speed of liver sugar is relatively fast. At this time, if nutrition is not supplemented in time, the body will consume protein in muscles in order to restore energy. Stretching and relaxing are all finished, which is basically half an hour after training. You can choose digestible protein and carbohydrates, such as protein powder, milk, bananas, bread and so on. As a snack after training.
In addition, a small number of meals will not affect fat loss, and women or people who lose weight can also add meals. In order to lose weight, some girls are hungry until they sleep after training, which is extremely wrong and will cause many factors that are not conducive to fat loss, such as decreased metabolism and muscle loss.
About taking a bath
Fitness often sweats a lot, so many people are eager to take a cold bath after exercise. Although many athletes use cold water bath to reduce body inflammation, as ordinary people (with low fitness intensity), this method is not recommended. Failure to master the time and temperature is not only not conducive to recovery, but also affects blood circulation, resulting in insufficient blood supply to the brain, heart and other parts, and symptoms such as dizziness and weakness.
Moreover, there is a temperature difference in winter itself. It is suggested to rest for about 30 minutes after fitness, and take a bath with water temperature close to body temperature after the body returns to the state before fitness.
Step 9: Have dinner at night after going home.
When I get home from the gym, there are still 1-2 hours before the end of training. In addition to adding meals after half an hour of training, you also need to eat dinner including staple food at this time.
The staple food is low GI? In addition, you should eat more vegetables and animal protein, and you can choose a little (a handful) of nuts for fatty foods. As for the food intake, it needs to be arranged according to the calorie of a meal arranged by your goal, which varies from person to person, so I won't go into details here.
Step 10: Go to bed before 1 1.
Rest is very important for bodybuilders. People who don't know how to rest will never practice well. Hard fitness is also equal to practicing in vain. If you want to exercise your muscles and lose fat quickly, staying up late must be banned. Staying up late will reduce metabolism. According to statistics, people who sleep too little accumulate abdominal fat twice as fast as those who sleep enough.
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