1, the fitness time is limited to 30 to 40 minutes. Although some people prefer to spend more time in the gym in order to have better fitness effect, in fact, after 30 to 40 minutes, the weight loss effect is not as good as before. In the long run, in order to ensure continuous fitness in the future, you have to reduce the intensity of fitness. And the effect of high-intensity exercise in a short time is better.

2. High-intensity exercise. If you have just started this sport, you'd better slow down. For example, running or cycling, you should exercise your endurance for at least one month, and then increase your exercise intensity. This means that you can talk to people without breathing at a certain speed, and that's about it. Once you reach this endurance level, you can gradually strengthen your strength to get a better weight loss effect.

3. protein. Many people don't pay much attention to how to get the protein needed for muscle reconstruction. If you do the same, then your fitness effect is very weak. Because both aerobic exercise and strength exercise need protein to rebuild muscles. Nutrition experts recommend eating whey protein or soybean protein to ensure adequate supply in protein.

4. Moisture. It is necessary to ensure an adequate water supply throughout the day. But you can't just drink water before exercise, because your body needs several hours to fully absorb water. Develop the habit of drinking water regularly and regularly every day.

5. carbohydrates. Although some low-carbohydrate fanatics don't think so, carbohydrates are actually the main source of energy for our bodies. If you do high-intensity and strenuous exercise, you need carbohydrates, otherwise the energy is not enough. If you want to drink, choose those with carbohydrates. Banana is also a good carbohydrate, with less fiber and high sugar content, which can meet your energy needs.

6. Drink some drinks before and after exercise. Have a protein or a carbohydrate drink before and after exercise. Drinking before exercise can accelerate the circulation of amino acids, and can be quickly integrated into muscles during exercise to supplement the energy needed for muscle exercise. Drink some drinks after exercise to stimulate muscle growth. An hour or an hour and a half after exercise, eating something like protein or carbohydrates, or meal replacement, can make your fitness better.

7. Slow down muscle contraction. Many people will slowly contract their muscles and then relax quickly. But if you slow down regardless of muscle contraction, it is actually equivalent to maximizing the contraction of each muscle. It is best to stretch and contract muscles for 5 seconds at a time.

8. Increase the weight. At the beginning of exercise, it is best to start with light weight, so that you can pay attention to the correct posture and body shaping. But once your body is in shape, it's best to stay in shape and lift as much weight as possible. Don't sacrifice your figure just to improve weightlifting, it won't work.

But weight plus a good figure can give you better fitness effect in a short time. However, there is a common misunderstanding that weightlifting is only for those who need to become stronger. However, this is not the case.

9. Lift weights until you can't lift them. Compared with the average person, you usually lift 2-3 groups of heavy objects, but you can maximize the role of each group. Lift the heaviest weight as much as possible until you can't maintain your normal posture. Of course, just because you can't lift it doesn't mean that you will lift it in an irregular posture to the last few times.

10, compound motion. There is no need to exercise different muscle groups separately, such as biceps training. Doing compound exercise can exercise a lot of muscles at a time, which can maximize the fitness effect.

In that case, a few exercises can achieve the effect of full-body exercise. Another advantage of doing this is that all the muscles in your body cooperate with the exercise as usual. Some compound exercises are more effective, such as squat, hard pull, morning exercise, lunge, push-ups, bench press, hard push, weight-bearing exercises, pull-ups and so on.

1 1, balanced lifting. Instead of sitting or holding something to keep balance during exercise, it is better to exercise standing, or standing on one leg and exercising with Swiss balls. These forms of exercise force you to keep your balance while exercising. This will make many muscle groups in the whole body stronger and make you lift weights more often.

12, choose a favorite aerobic exercise. As the saying goes, interest is the best teacher. When you hate a sport but have to do it, it is very boring and inefficient and won't last long. So, choose a sport you like. Running, walking, swimming, cycling, hiking, boating, climbing stairs and so on can be done. After the initial adaptation stage, you will feel very happy and even start looking forward to it.

13, asshole! Don't do repetitive exercise day after day, otherwise once your body has adapted to this level and intensity of exercise, these exercises will be completely ineffective. In muscle strengthening training, the content and form of exercise should be changed every few weeks. For example, aerobic exercise, instead of running every time, you can try cross-training.

14, correct form. Correct shape is very important for sports, especially muscle strengthening and swimming. If you are doing high-intensity exercise, you should start with lighter weight, so that you can have energy to pay attention to your shape. In the first month, it would be great if an experienced observer or trainer could give you some formal guidance.

Don't sacrifice shaping in pursuit of weight gain. For swimming, you need a coach to guide you how to keep the correct posture when swimming.

15, Hill. If you are doing aerobic exercise, such as running, cycling or walking, you may want to try the hill (of course, this is the first two months of exercise, and you are already familiar with the exercise on the flat ground).

This kind of exercise will make you stronger, make the limited exercise time more effective, and get better weight loss and fitness effect. When you start to challenge mountain climbing, take your time. Once you get used to the mountain road, the exercise effect will gradually improve. Of course, don't choose those rugged mountain roads, and don't exercise on the same mountain every time.

16, cyclic training. A common mistake is to do multiple groups of exercises in one breath during exercise, but there is no rest or pause. It's futile to do this, because the muscles don't have enough time to recover.

However, compared with the exercise mode of doing a set of movements and taking a break, the effect of cycling mixed exercise is better. Because when doing mixed exercise, exercising different muscles is equivalent to leaving enough recovery time for other muscles. Moreover, your fitness exercise is equivalent to doing an aerobic exercise.