The main difficulties without basic fitness are these points. First, without fitness knowledge, I don't know how to exercise effectively. Two: you can't insist, you can't insist on exercising for a long time. Three: there is no reasonable diet plan and training plan. Four: I don't know how to choose the training that suits me.
First, how to learn the correct fitness knowledge
There are many fitness articles on the Internet now, which talk about many fitness actions and fitness plans, but not all of them are right, and not all of them are suitable for you. Therefore, it is very important to choose the right knowledge from it. So, what should zero-based people pay attention to when they go to fitness?
First of all, if you want to lose weight, the most important thing to know is the difference between aerobic exercise and anaerobic exercise. And you need to know how important strength training is to a long-term weight loss plan. Or know what kind of aerobic equipment you are suitable for according to your weight and exercise ability. If your body is abnormal, you should also know the reason.
People who gain muscle need to know what the principle of muscle growth is. Name and location of the muscles you need to exercise. And learn from the fitness experience of a large number of fitness experts. Select the knowledge points with the highest frequency in all kinds of documents. Generally, knowledge points that appear frequently are theories that have been verified by countless people. So we all need novices to learn and spend time on ourselves.
Second, how should we keep exercising?
Do anything, as long as you find interesting places, be familiar with them and love them, you will not persist. In fitness exercise, especially those who gain muscle, when they start fitness, they can choose to pursue pump feeling instead of increasing strength or muscle. In the initial fitness plan, you can do more chest muscle training and back muscle training. The muscles in these two parts are the most easily felt by novices. As long as you slowly feel and accept this feeling, people will naturally gradually like fitness.
Third, how to make a diet plan and fitness plan
Regarding the fitness plan, the people who gain muscle will be relatively complicated. These people mainly focus on muscle training, so the main principle of their fitness plan is to divide the muscle groups of the body into several parts, and then allocate the training time of each part according to their own time and habits. For example, the muscles of the body are simply divided into four training parts, chest muscles and triceps brachii, back muscles and biceps brachii, leg muscles and shoulder muscles. Novices can choose targeted training according to these four parts.
Fourth, know your own situation.
Generally, gyms will have testing equipment, which is specially used to test human body composition. Although it has been proved that this test method lacks its rigor, it is still good as a simple measurement tool. So you can learn to use such equipment to understand your situation before you exercise.
Generally speaking, the device will display a person's weight, body fat rate, basal metabolic rate and body mass index. Among these items, people who gain muscle should pay attention to the body fat rate, control body fat in the process of gaining muscle, and avoid serious body deformation caused by obesity. People who lose weight are already very fat, so we should pay attention to the basal metabolic rate and body mass index. Increasing metabolic rate while losing weight can get twice the result with half the effort.