How to practice when going to the gym for the first time?
1, do a physical fitness test
People who go to the gym for the first time should never blindly exercise. There are dozens of different instruments in the gym, each with different functions and exercise places. If you exercise blindly, it will be meaningless and even counterproductive-instead of losing weight, you will grow muscles and become stronger. You should find a coach to test your physical fitness, and the coach will tell you what kind of equipment to exercise with.
2. Preparation before fitness
There is no doubt that the gym provides shower service. But be sure to bring your own toiletries. In addition, you should bring a set of clean clothes (change clothes after exercise), a sports cup (to prevent splashing water), glasses cases, towels and so on.
3, familiar with fitness equipment
Many people look like headless flies when they enter the gym. Plus, they don't spend money to find someone to teach privately, just like fools who can't use equipment. You should pay attention here. You can find any coach to teach you, and he will certainly teach you and promote private education. Coach needs to eat, too. You can refuse. The coach has no right to ask you to spend money on private education. After learning the equipment, you can exercise. Different equipment exercises in different places, so you should train as needed.
What do you need to prepare for fitness
1, you need to prepare sweat-absorbing and quick-drying sportswear for fitness.
At present, the beautiful gym "battle clothes" are very rich. When you exercise, a suitable tight-fitting fitness suit will make you exercise without restraint. When choosing, you should pay attention to choosing soft, sweat-absorbent and fast-drying fabrics. It is best not to use cotton cloth, because it will stick to your body after sweating, which is not as comfortable as quick-drying fabric. Regular exercise might as well prepare an extra set of sportswear. Summer is coming, and you will feel very wet after exercise. Fitness preparation sportswear is the most basic. Don't wear jeans and leather to the gym.
2, fitness needs to prepare sports bra (girls)
When you put on the right sports bra, it can help you protect the part of your chest that should not be lost, and it can also prevent sagging. When buying a sports bra, don't just look good, but carefully choose the material and the appropriate shock-proof effect. In addition, you can wear trackless sweatpants when you exercise, and you won't be embarrassed when you wear pressure pants.
3, fitness needs to prepare training shoes.
When you go to the gym, you must wear sneakers honestly, and ordinary comprehensive training shoes can meet the standard ~ Friends who love running, please be sure to buy a pair of professional running shoes that suit you. Finally, I would like to remind you not to wear sports brand casual shoes or canvas shoes for fitness running!
4, fitness needs to prepare fitness gloves.
When grasping equipment, fitness gloves can mainly play the role of anti-slip, especially when sweating a lot in summer, which can protect you from "hand slip". For girls, wearing training gloves when lifting iron can effectively prevent beautiful hands from getting calluses and better protect delicate hand skin. In addition, many people grab the same equipment during fitness strength training, so wearing gloves can reduce the risk of bacterial cross-infection.
5, fitness needs to prepare a sweat wrist strap or sweat towel.
One of the eight most annoying people in the gym is a sweaty person who doesn't wipe the stars. Summer is here, and there must be more and more sweating in fitness. Bring a wrist band or magic towel that can be used as a towel, and wipe your sweat often to facilitate yourself and others.
6, fitness needs to prepare knee pads
Wearing elastic knee pads can give your knee joint some support and help you squat more heavily. Just remember not to tie it too tightly. It will be better to choose thick and long knee pads when choosing. You'd better wear knee pads to exercise your injured knee. The above is aimed at the basic fitness crowd. Let's take a look at what senior fitness instructors and the pursuit of fitness need to prepare ~
7, advanced fitness needs to prepare a weight belt.
Heavy-weight strength training, such as weight-bearing squat, hard pull, bench press, rowing, etc., is unprotected, and once it is wrong or injured, the consequences are very serious. For advanced trainers, wearing a weight-bearing belt in weight-bearing training can not only protect the lumbar spine, but also promote the development of core strength. The research shows that after wearing the weight belt, the exerciser's abdominal muscle activity increased by 10%, while the erector spinae activity increased by 23% during squatting! An advanced trainer who impacts heavy weights must have a load-bearing belt.
What should we pay attention to in fitness?
1, pay attention to the intensity of exercise-don't exercise too hard for the first time, such as a treadmill, and don't reach the highest speed together, which will hurt your health. You should jog first, and then increase the speed. Finally, jogging, you should pay attention to sit down and relax after getting off the bus. This is the scientific exercise method.
2, pay attention to a correct understanding of aerobic and anaerobic exercise Some people exercise to lose weight, and then they can't lose weight, and then they all become muscles. This is because everyone is anaerobic, and muscles can't be lost when they come out. The correct way is to do anaerobic exercise first and then aerobic exercise to lose weight. Don't blindly exercise to damage your body.
3. Be careful not to exercise too much. Many people go to the gym when they have a fitness card. However, after exercise, they will have backache and never go to the gym again. There are not a few such people. Let me remind you here that exercise is long-term, and you can't go if you want to, and you can't go if you don't want to. People with poor physique can take a little exercise at first, and then gradually increase the amount of exercise.
4, pay attention to civilized fitness First of all, nude fitness is not recommended. First, it doesn't look good. Second, the sweat of exercise will stay on the fitness equipment, which is unsanitary. If you have to, you can put a towel on the fitness equipment, don't let sweat stay on the equipment, and give others a better exercise environment. Secondly, the instrument should be put back in its original position after use, which is convenient for others to reuse and reduce the burden on staff. Don't make a hullabaloo about during exercise, take it lightly. It is worth noting that don't sit on the device and rest and play with your mobile phone. Generally, gyms have special rest areas. If you feel tired, you can sit in the rest area for a while and drink some water.
How to arrange aerobic and anaerobic training for fitness and fat reduction
1, fast fat loss (muscle loss) Aerobic 4-5 times a week, 45-60 minutes each time, preferably 75% of the maximum heart rate (maximum heart rate =220- age). Fitness puts aerobic training after anaerobic strength training, and anaerobic training can choose a small weight and multi-group training mode. This method can reduce fat quickly, but the disadvantage is that you will consume some muscles.
2, safely reduce fat (try to avoid muscles) If you want to be thin, you can not consider the order of anaerobic training and aerobic training when exercising. Aerobic for 45 minutes three times a week, reaching 60% of the maximum heart rate. Put aerobic training on days when you don't lift iron. This method is slow to lose fat, but the advantage is that you can keep your muscles. According to your fitness goal, you can determine how to choose the order of aerobic training and anaerobic training in fitness.