Basic knowledge to know before fitness. People with heart disease are not suitable for this sport. While exercising, you can also improve your physical fitness. Active exercise is also an attitude towards life. Aerobic exercise can increase the oxygen content in our brain. If you know the basic knowledge you need to know before fitness, then act quickly!
Basic knowledge to know before fitness 1 1, go to a regular gym to exercise.
Choose a professional and experienced coach. Before you start the planned exercise, you should have the corresponding physical test and physical fitness test. Let the coach tailor the training plan according to the individual situation. It is the most direct and best way to prevent sports injuries to exercise regularly according to the relevant requirements of the gym and the suggestions put forward by the coach.
2. Make a perfect and regular plan.
Take fat reduction as an example: generally speaking, strength equipment training is arranged twice a week to improve the oxygen binding ability of fat; Secondly, arrange intensive cardiopulmonary exercise twice a week to increase the health index. Exercise for more than 30 minutes, the heart rate is controlled at about 70%-80% of the maximum heart rate, which can consume more fat. The maximum heart rate is 220 minus your age. For example, the maximum heart rate of a 20-year-old man is 220-20=200, and the heart rate per minute during exercise should be around 200*70%= 140 or 200*80%= 160, so that more fat can be consumed.
Of course, simple cardio-pulmonary exercises twice a week, such as fitness classes, will make your fitness process more interesting. Finally, I suggest you do exercise for half an hour, just walking or riding a bike.
3. The diet before and after exercise depends on personal situation.
Generally speaking, after a meal, it takes a while for the body to organize digestion, and it is not advisable to exercise immediately, at least half an hour later. After fitness, the body is eager to replenish energy within 20 minutes, which is also the best time to absorb. If you are an athlete, eating within 20 minutes after fitness will over-recover; But if you want to lose weight, you must eat 30 minutes after the fitness.
We strongly recommend that you must drink water when doing aerobic exercise.
Generally, a more scientific method is to add 250 ml of water after practicing 15 minutes, and you can use urination to test whether the water intake of the body is sufficient. If the urine is colorless, it means there is no shortage of water.
For exercises within 1 hour, water is the best tonic, but for exercises beyond 1 hour, you should not only drink water, but also supplement some sports drinks at the same time. In addition, drinking water is beneficial to perspiration and is a good way to lower body temperature. Therefore, we should abandon the old concept of banning water during exercise.
Basic knowledge to know before fitness 2 Basic knowledge of girls going to the gym for fitness.
1, introductory chapter
The purpose of many women's fitness is to maintain or change their body shape. It is wrong to think that they have an impressive body shape as soon as they enter the gym. Fitness is a long-lasting and beautiful project, which can't be completed quickly in a month or two. Even if the effect is obvious during exercise, once it stops, you don't pay attention to the intake of nutrition and develop bad living habits. You don't walk around at work, eat barbecue or greasy food after work, or even drink beer. Then, the body's heat will be stored in large quantities, and it will be quickly converted into fat without exercise consumption, which will easily undermine your previous efforts. Therefore, having a correct fitness mentality and a regular training plan is the key for women to discover beauty in fitness.
2. Training articles
Before training: First of all, you should do a physical fitness test, be careful in the fitness center, and fill out a form of female circumference. When interviewing Shockwave, the reporter saw that this girth table includes the sizes of women's waist and abdomen, as well as body fat and weight. In the process of fitness, this table will always follow you, and the coach will adjust the training index for next month according to your data changes.
Training: Your coach will make a plan that suits you according to your test form. For those women who have never been to the gym, the intensity of planning will not be too great. Generally speaking, doing aerobic exercise three times a week is enough. When their physical fitness is improved after seven days, some lightweight equipment will be added to make up for the lack of exercise.
3. Project articles
The part that women want to lose weight most is generally in the waist and abdomen, and the most effective way to eliminate these fats is to do aerobic exercise. Such as jogging, mountain climbing, cycling, etc. It is best to add spinning, Latin dance and mat sports. If you want to achieve a perfect body shape after losing fat, you need to cooperate with some instruments. (The specific equipment selection is specified by the fitness instructor according to your physical fitness test)
For the sake of physical beauty, many women only like to practice yoga and body ballet, and then go straight home, but they often fail to achieve the desired results for a long time. This is because in training, students can only imitate the teacher's gestures and steps, but not the strength. Just like a person can consume 3000 calories a day, fitness only consumes 3000 calories, but the calories stored in the body cannot be consumed. At this time, add some equipment to help consume excess heat. In the gym, besides how to complete the fitness plan under the guidance of the coach, whether you can stick to it every day is also one of the indicators of successful weight loss.
Step 4 argue
Myth 1: Seeing dumbbells seems to see sudden muscles, which worries many women who want to enter the gym. In fact, that's a misunderstanding left by competitive healthy beauty. Hormones in men and women are naturally different. It is not so easy for women to grow muscles in fitness as long as they don't practice hard.
Myth 2: You can't eat hot tofu if you are impatient. Because many women want to lose weight, they often want to lose excess fat as soon as they enter the gym, so they overload a lot of aerobic exercise every day, thinking that the more exercise, the faster they lose weight, but they forget the principle of gradual progress. Moreover, excessive exercise can also lead to damage to exposed joints and knee joints of women. It is understood that female fitness should be effectively combined with sports, equipment and nutritious meals. Sweating a lot during exercise can reduce fat, equipment can help shape, and nutritious food can effectively control the calorie intake in the body. Only by combining the three can you lose weight successfully.