The correct way to lose weight in the gym has always been a problem that people attach great importance to. In daily life, many people will go to the gym to lose weight, among which gym exercise is very particular. Let's share the correct way to lose weight in the gym and have a look.
The correct way to lose weight in the gym 1 First, warm up.
Don't step on the treadmill or use other fitness equipment as soon as you enter the gym. You need at least 10 to 15 minutes of warm-up activities to stretch your body and muscles, so as not to strain muscles or ligaments in later fitness exercises.
Second, the whole body exercise.
If you want to lose weight in the gym and get a better figure, you need to do full-body exercise, not partial weight loss. Don't be confined to a certain part, it is difficult to shape your body by exercising a certain part of your body alone. Of course, if you are already very satisfied with your figure, just to lose some meat, then it is right to "specialize" in that part.
Third, increase efforts appropriately.
Weight loss in the gym is also a gradual process. Don't let yourself exercise at the same intensity for a long time. After your body adapts to a certain intensity of exercise, if you continue to exercise at this intensity, your body will get very little feedback. Only by properly increasing the intensity of exercise can we lose more weight.
Fourth, adjust the fitness plan.
It is necessary to appropriately change the fitness intensity and adjust the weight loss plan in time. If your weight loss plan is fixed throughout the year, you will usually find that your weight has stagnated, decreased or even increased. Therefore, after a period of exercise and shaping, it is necessary to adjust the fitness and weight loss plan appropriately, so as to see better weight loss effect.
The correct way to lose weight in the gym 2 Is it reliable to lose weight in the gym?
Actually, going to the gym to lose weight is a good choice. Exercise is the healthiest way to lose weight, and the gym can provide you with all kinds of sports equipment. If you want to lose weight through the gym, you must first stick to it, and then pay attention to controlling your diet.
Is the effect of fitness and weight loss good? Of course, the answer is yes. When we exercise, the body will quickly consume the heat in our body, thus preventing the heat from accumulating in our body. You know, most of the fat in our body cannot be consumed by heat, and heat will accumulate to form fat! Fitness consumes calories and avoids the formation of fat! At the same time, when the body's calories are exhausted, our body begins to consume fat, which can reduce our body fat rate and let us lose weight!
Maybe everyone has experienced weight loss. When many people lose weight, the first thing they think of is going to the gym for running. If we just walk into a gym, there will be the most people on the treadmill. First of all, what is the principle of treadmill weight loss? Actually, running is an aerobic exercise. The biggest advantage of aerobic exercise is that you can maintain a very high heart rate for a period of time and maintain a faster efficiency of burning fat. This is the principle of running. By running for half an hour to an hour, the body is in a state of continuous energy consumption during this time, and fat can be burned.
What equipment does the gym do to lose weight?
Treadmill
Unlike other aerobic equipment, this one makes your whole body move, which is super simple to use. Just press the start button and use the key head to adjust the speed and level, even if you walk fast on the climbing function. In order to make the best use of your time, you can unplug your headphones, turn off the TV and do some serious training, such as running and walking.
Stair machine
If you personally don't like running, the stair machine may be an alternative. Simulating the scene of climbing stairs, the stair climbing machine can increase the heart rate and reach the intensity of exercise in a short time, emphasizing the activities of muscles behind the legs and buttocks. It is a good exercise mode for sedentary people! Some people even make training changes on the stair machine, such as striding and sprinting, and add elements of HIIT to make the stair machine training much more interesting. Of course, if we can get into the habit of taking more stairs and less elevators, so much the better!
Aerobic bicycle
For this kind of sports equipment that seems to have "crossed" from the 1980s, if you want to score the appearance, you have to give an F (fail), but its energy efficiency is definitely the level of A+. The harder you step on it, the greater the air resistance.
Body pump
Barbell exercise is a relatively fast slimming exercise. A 60-minute barbell exercise class makes men consume an average of 556 calories and women consume an average of 390 calories. Weight loss is fast and the effect is ideal. Everyone needs to choose barbell pieces with different weights according to their physical condition. Exercise. The main action is to move the barbell up and down repeatedly on the chest, then lift it over the head and back on the back, and then lift it up and down repeatedly behind the back. This kind of exercise can make the weight loss effect more remarkable.
pilates
Pilates is the most scientific project, aiming at reducing fat and physical rehabilitation, focusing on control, stretching and breathing, and shaping key parts such as waist, abdomen and buttocks. The movement is gentle, but the effect can penetrate deep into the body and make the body slender and beautiful. At the same time, as long as you keep practicing Pilates for more than 3 months, the muscle extension will increase by 10% and the ligament will increase by 3%, which can slowly change people's posture and make the body more straight.
Precautions for losing weight in gym
1, warm up and get on the treadmill.
It is not correct for a novice to run a few steps on the treadmill as soon as he enters the gym. You should do warm-up exercises before running. Warm-up exercises can increase the temperature of muscles, making them softer and less prone to strain. You can press leg press or do several squats first. Beginners should walk slowly and jog 15 minutes for the first time. It is best to keep this exercise intensity for 3 weeks, and then slowly add a lot according to personal physique.
2. Measure the balance before practicing large musical instruments.
People who walk into the gym for the first time will encounter sports injuries more or less within 45 days. Ruben, the American bodybuilding champion, reminded everyone that because large-scale equipment requires high flexibility and balance of the body, it is necessary to exercise balance, stability and flexibility for at least one month before practicing. If you keep your upper body upright but can't squat, or close your eyes with one foot on the ground but can't keep your balance, then don't touch the large equipment in the gym.
3. The best exercise time is 40 minutes.
Some people stay for hours as soon as they enter the gym and connect all the equipment, but they still feel dissatisfied, which makes people tired and leads to muscle aches. If they are not careful, they will cause sports injuries. 40 minutes is enough for beginners. You can jog 15-20 minutes, exercise 10 minutes, and do some flexibility training.
4. Exercise cautiously and moderately.
First of all, you need to know your physical condition and what exercise you are suitable for, such as exercise mode, exercise intensity, duration, exercise target and frequency. These need to be clearly defined, especially for people over 35.
5. Set your own fitness goals
When you go to the gym to exercise, you need to set your own fitness goals first. For the MM who loses weight, it is of course the goal of losing weight. Strive for this goal!
Step 6 be careful of getting hurt
The gym is full of equipment exercise. Of course, injuries are inevitable, so the best way to treat injuries is to prevent them, especially to avoid injuries to feet and knees. If you are injured, you should go to the hospital in time.