How should people of different sizes exercise effectively? There are only three body types, and they are well-proportioned. A fat body; The whole body is light and thin, and the fitness effect doubles. If you are a busy office worker and want to spend as little time as possible to get the best results, how should people of different shapes exercise effectively?
How should people of different body shapes keep fit effectively? 1 First of all, a person with a well-proportioned figure.
The proportion of people of this size should be the largest, and there is no prominent fat and muscle in the whole body. It looks good to wear clothes, but undressing is similar to a bucket-shaped figure. This kind of crowd training needs to pay attention to reducing fat and increasing muscle.
Needless to say, the purpose of fat reduction training is to reduce the body fat to a satisfactory level, and the most important place is the abdomen, where the fat must be reduced to a very objective level.
Muscle building training naturally makes your figure concave and convex, your abdomen tightens and your abdominal muscles stand out. As for arms, shoulders and legs, you can also make training plans according to your personal needs. For this kind of people, you should have a detailed diet plan, focusing on low-fat, low-calorie and high-protein foods.
Second, people who are overweight.
Most of these people have good digestion and absorption ability, do not like sports at ordinary times, and need to change their previous living conditions, with aerobic training as the main and anaerobic training as the supplement, and control their diet.
1, the initial training should not be too strong, but it must be gradual. At the beginning, each training session will take 20-30 minutes of anaerobic equipment training, plus 30 minutes of aerobic training, and then increase the aerobic and anaerobic time after getting used to the training state.
2, the diet is mainly low-fat and low-calorie foods, and the intake of each meal should be controlled, not too high, and it is best to eat 80% of the previous intake.
Third, the population as a whole is thin.
Most of these people are thin because of a series of factors such as genes, diet, sleep, training and living habits. For such people, initial training only plays an auxiliary role. The most fundamental thing is to start with diet and sleep. The following points should be noted:
1, fundamentally improve the diet, three meals a day must be guaranteed, and energy should be supplemented every two hours after the main meal, that is, meals should be added. Meals can choose bread, beef, fruit, biscuits and a series of foods that are easily accessible in daily life.
2, adjust the schedule, only to ensure adequate sleep time can ensure the effect of training and digestion and absorption.
3. Heavy load or heavy weight barbell training is not recommended, because slim people themselves are not particularly strong, and heavy weight training will affect the training effect.
How do people with different body shapes keep fit effectively? Personal trainers have several advantages:
First, it is highly targeted. Personal fitness instructors can design personalized exercise prescriptions and diet formulas according to customers' personal needs, physical fitness and exercise habits.
Second, the effect is remarkable. Because it is targeted training, meets the requirements of personal physical fitness, and has the guidance of professional coaches, the fitness effect is more obvious.
Third, the security is higher. Relatively speaking, under the guidance of a personal trainer, some people can avoid sports injuries caused by incorrect sports.
The fourth is professionalism. Personal trainers have received professional training and are more formal. Mobilizing athletes' enthusiasm for exercise is of course an important index for selecting coaches.
The highest state of physical exercise is to achieve the all-round development of body, mind and group.
"Body" means that the shape and function of the body have been improved after exercise; "Heart" is physical and mental pleasure through exercise; "Group" refers to the feeling of being integrated into social groups in sports, which is the highest state of sports.
In the most difficult time of practice, with the encouragement and help of the coach, you will make a breakthrough in the amount and intensity of exercise. Secondly, excellent private education has professional knowledge such as human anatomy, physiology, medicine, nutrition, sports skills and psychology.
In order to achieve the best effect of fitness exercise, the coach should also be a "personal doctor" to understand the diet, work nature and sleep quality of members. And develop different training methods for different people. When choosing a coach, it is very unrealistic to ask the coach to achieve miraculous results in a short time. People who have this idea, the key is not to understand the structure and physiological characteristics of the human body.
External stimuli (such as various equipment exercises) will eventually act on the human body. It takes time to change the human body, and some indicators appear early, such as blood and urine indicators after exercise; Some indicators appear later, such as the increase of muscle mass, and there will be initial changes after two weeks, generally speaking, the changes will be more obvious after one month.