Seven essentials to be paid attention to in gym fitness. In life, more and more people like to go to the gym to exercise. Exercising in the gym is the best way to keep healthy, promote physical and mental balance and reduce psychological stress. Here are seven essentials that should be paid attention to in the gym.
Seven points that should be paid attention to in the gym: 1 1. Exercise carefully and moderately in the gym.
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. More gym sports articles recommended. "
2. Choose your favorite activity in the gym.
Not everyone is suitable for running. You should determine the exercise method 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 to go to the gym to exercise during the day.
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 fitness sportswear and sports equipment in the gym.
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. sparring in the gym 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 exercise and fitness goals in the gym.
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 in the gym.
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.
Seven essentials that should be paid attention to in gym fitness 2. Six misunderstandings in gym.
Exercise until you sweat.
Sweating may make people feel more fully exercised, but in fact it only takes you a few pounds of water. It has no effect except unhealthy. "One thing that bothers me for thirty or forty years is that people still try to lose weight by sweating more." Mark Ocibinti, president of the American Fitness Industry Practitioners Association, said, "They exercise in a high temperature environment, thinking that this can reduce their weight, but in fact they just dehydrate themselves." Excessive sweating can also lead to cramps and other sports injuries. When exercising, please make sure that you have a bottle of water at hand, which can be replenished at any time.
Ride only a stationary bike.
Simply riding a stationary bike or running on a treadmill can't achieve the effect of strength training. "Walking a mile can burn 100 calories; But in the same 20 minutes, if you do weight-bearing exercise on the equipment, you can burn 300 to 400 calories. " Ocibinti said. Strength training can also help you strengthen the muscle groups you need in your daily life, such as climbing stairs or carrying heavy objects, help you keep the shape of your muscles and delay the muscle relaxation brought about by age.
Bypass weightlifting practice
Ladies are often afraid that lifting weights will make them look like bodybuilders. Actually, don't be afraid. It is a common misunderstanding that lifting weights or strength exercises will make women grow large muscles. "It won't happen unless you take growth hormone at the same time." Ochi Bindi said, "Doing weightlifting exercises won't make you a terrible monster."
Exercise on an empty stomach.
Doing exercise on an empty stomach is like driving a tank without oil. Your body needs energy to keep running. Some healthy snacks, such as oatmeal or bananas, can be digested on the way to the gym to provide extra energy for your next exercise. This is especially important when you exercise in the morning, because at the end of the night, your stomach is empty and your calories have been consumed. You need to refuel it and get it started again.
Draw a tiger like a cat, Dont Ask For Help.
Pretending to know everything when you go to the gym is not good for you. One of the worst habits for newcomers to the gym is to visit the gym and try to follow the example of others around them. There are usually some coaches in the gym. Ozzie Bindi suggested making good use of these coaches. "If you really have questions and want to know the correct exercise method, please don't hesitate to ask them." She said, "You must know how to avoid sports injuries." Similarly, when you join a new fitness class, if you have any discomfort or doubts, let the teacher know that your body will benefit from it.
Seven essentials that should be paid attention to in gym fitness 3. Some common sense of fitness before entering the gym.
Suggestion 1: Gym "software" is higher than hardware.
In addition to the environment and equipment, the choice of gym depends on the level of trainers. You know, in the face of cold fitness equipment, people are very easy to get bored, but a hot and dynamic group class can instantly ignite your fitness enthusiasm.
In addition, a competent coach not only guides your teacher, but also supports your friends. At the same time, he is also a supervisor and plays a vital role in your fitness process.
I chose the wrong road.
Choose a rough visit to the gym. Only pay attention to the size, air circulation, cleanliness and comprehensive fitness equipment of the gym.
The right way to choose
In addition to investigating the above items, it is more important to carefully check the coach information of the fitness club, find your favorite items, and observe the experience at least once.
Recommendation 2: Choose a fitness card with a similar fund.
If you choose the right fitness card, it will help you "appreciate" like a fund! Beauty and health appreciation, of course. For those who enter the gym for the first time, remember not to rush to apply for the annual card. It is best to choose the secondary card first.
There is a simple reason. If you have a year to do something, you will unconsciously push it back. In this way, the card lies quietly in the corner of your wallet, and there is little chance of "showing up".
I chose the wrong road.
After carefully studying the price list of the gym, I found that the annual card is the most economical, and I love petty gain, so I decided to pay for the annual card with a fool's mind.
The right way to choose
"Saving is waste", the price is not the first, and choosing the way that suits you is the most important.
Advice 3: Fitness, you have to pass the test.
Before you do fitness, you must pass the physical fitness test, so that you can choose fitness programs according to our body flexibility, fat ratio, endurance, muscle strength and cardiopulmonary ability, so that the success rate of fitness and fat reduction is higher.
For example, those with poor physical flexibility need pilates or yoga training; If the fat content is high, it is necessary to carry out equipment fat reduction exercise.
I chose the wrong road.
I don't know my physical condition at all, and I blindly choose fitness programs based on my first impression.
The right way to choose
Conduct a comprehensive physical fitness test accompanied by the coach. Find out the problem and solve it quickly.
Advice 4: Take an injection. Exercise is not everything.
Many people come to the gym with the confidence of fitness and fat reduction, and regard exercise as their only hope of fitness and fat reduction. But the truth is, you will still face the threat of calories in your daily food. So fitness is not the only thing you need to do, and it is also important to adjust unscientific eating habits.
I chose the wrong road.
If you think you have started exercising, you can relax your vigilance on diet. Exercise can be consumed anyway.
The right way to choose
We should keep scientific and regular eating habits. It's best to ask a personal trainer to help you make a diet plan that matches your fitness plan. The effect of healthy slimming will be better.
Advice 5: At the beginning of health, give yourself a peaceful mind.
Healthy slimming must give yourself a peaceful mind. Note that this is not a struggle in the shopping mall, nor is it the survival of the fittest in professional competition. All you have to do is relax and exercise as easily as entertainment.
I chose the wrong road.
I have the mentality of getting quick success and instant benefit in fitness, but it is difficult to achieve it in actual operation, resulting in "superior" anxiety and gradually losing confidence in fitness.
The right way to choose
Remember not to rush for success, just keep the fitness frequency 3 ~ 4 times a week. In terms of exercise intensity, we should listen to the guidance of the coach and find the fitness intensity that suits us best, step by step.
Advice 6: Step by step.
Many people slowly slacken off and even lose confidence in fitness because they can't see the obvious slimming effect in a short period of exercise. In fact, this is unnecessary. You have to understand that Rome was not built in a day, and your fat needs to be removed a little bit.
Matters needing attention in gym fitness
1, necessary warm-up activities
You know, this is not the time to comb your hair and drink a glass of water. This is the necessary process before you start exercising. The more relaxed the muscles are, the more embarrassed they are to control and expand. Doing these exercises will reduce your chances of getting hurt.
So it's best to spend 5- 10 minutes to get your body fully active and feel a little sweaty. You need to understand that this step is a good start for your fitness exercise.
2. Extremely necessary stretching exercise
There are always some things in life that are very easy to do, but stretching after fitness practice is not so simple. When you exercise your muscles, they become tense and shortened. Stretching is to help you relax your muscles, so as to prevent muscle soreness the next day.
It should be noted that the best time to do this action is after you finish the warm-up exercise, and at the same time, each action lasts for 20 ~ 30 seconds, which helps you relax your muscles and get more meaningful stretching exercise.
3. Overloading weightlifting
When you see more than 30 candles on the birthday cake, you can't help thinking how time flies, but this is not the reason why you rushed into the gym to grab the dumbbell you first saw, nor is it an excuse for you to make a fitness plan beyond your ability on a whim.
You need to start slowly and increase your exercise step by step. The fitness instructor will tell you that taking your time is the key to exercise. Because you may not imagine what kind of pain you will have within 24-48 hours after exercise, you need to be careful from the beginning.
In addition, if you blindly try to lift more than your body load, it may lead to muscle strain, sprain and even back injury.
From this point of view, it is more appropriate to choose a weight of 3-6 kg. Repeat the action at ordinary times 15 ~ 20 times. If you want to get strong muscles faster, you can also choose a slightly heavier weight, but repeat it 8 ~ 12 times.