The best way to gradually increase the intensity of exercise and improve muscle strength is to gradually increase the duration and training intensity of your exercise. Only in this way can you feel your muscles full of energy after a period of training.

Control the frequency of action, strenuous exercise will overload our muscles and make our bodies fragile, so you should pay attention to keeping the rhythm of action. The slower the action, the better the income.

Don't eat while exercising. Any exercise lasting less than two hours doesn't require you to replenish your strength. You can replenish energy within one hour before exercise, which is enough for you to exercise.

To "cool down" after exercise, we need to warm up before the start of fitness. Similarly, it takes a little time for our heart rate to calm down after fitness. You can slow down your movements slowly. When you feel that your heartbeat tends to ease and your breathing is gradually stable, you have completed the final "cooling" work of training.

Gym fitness skills:

Make a detailed physical fitness report before going to the gym, and check your various sports abilities, such as body fat rate and protein content. More advanced equipment can even measure what kind of fitness exercise the body is suitable for. This is a process of self-knowledge. By the way, the physiological age must be easy to understand.

Don't eat too much food and water an hour before exercise. Usually a few pieces of coarse grain bread and skim milk can supplement the training state before fitness.

Warm-up before exercise is very important. Many young people don't do any warm-up before fitness. Like it or not, they rushed up at the sight of the equipment. They always feel that there are many people robbing. It must be known that a simple warm-up exercise can quickly increase the temperature of muscles, making them softer and less prone to strain. You should know that the more relaxed the muscles are, the easier it is to control and expand, which will be very beneficial to later fitness.

It's naive to try your best to increase your ultimate load. Everyone has his own training plan, and there is no need to follow other people's advice. Small weight and multiple groups can improve muscle endurance, depending on your goal. Blindly lifting the weight beyond the body load will lead to muscle strain and sprain, and even endanger health.

No matter how busy you are, don't exercise on an empty stomach. Fasting exercise can reduce glycogen as a direct energy source in the body, which can easily cause discomfort and sometimes even faint. If you really want to improve the efficiency of burning fat on an empty stomach, you must also eat some carbohydrates such as bread.

Extended data:

Fitness function

Long-distance running can improve the function of respiratory system and cardiovascular system. Scientific practice has proved that long-term rhythmic deep breathing can make people inhale a lot of oxygen. If the oxygen intake exceeds 7-8 times of usual, it can inhibit the growth and reproduction of human cancer cells. Secondly, long-distance running also improves the oxygen supply state of myocardium, accelerates myocardial metabolism, thickens myocardial fibers and enhances myocardial contractility, thus improving the working ability of the heart.

Fitness long-distance running is beneficial to prevent and treat diseases, accelerate blood circulation and clean up harmful substances in the excretory system, thus making it difficult for harmful substances to stay and spread in the body. According to the determination,/kloc-running 3000m in 0/6 minutes or 5000m in 25 minutes can reduce blood cholesterol. This has a good preventive effect on the elderly who are prone to different degrees of hyperlipidemia, which in turn leads to arteriosclerosis, coronary heart disease and cerebrovascular disease.

Long-distance running and fitness are conducive to a good mood and a happy spirit. Because this kind of long-distance running does not pay attention to the outcome of the competition, it only strives for fitness in a relaxed and happy way, so it is very conducive to alleviating the mental and psychological tension brought about by high-tempo and high-intensity sports in modern society. According to medical experts, this kind of relaxed and pleasant exercise can best promote the release of endorphin bark, a polypeptide substance in the body, thus causing lasting euphoria and sedation. In addition, because long-distance running makes people full of optimism, it helps to increase appetite, strengthen digestive function and promote nutrient absorption.

Long-distance running exercise plays a very good role in cultivating people's tenacious will to overcome difficulties and temper hard work. Especially for those who are afraid of the cold in winter, love to sleep late and don't want to exercise, let people taste the benefits of long-distance fitness exercise.

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