The total duration of each exercise is about 50~70 minutes.

In fact, exercise time is indeed a key factor in fitness. Reasonable arrangement of time can make training get twice the result with half the effort and the fitness effect is better.

The longer the fitness time, the better?

Many fitness enthusiasts like to soak in the gym, sometimes even exercise twice a day, thinking that the more training, the better. In fact, sometimes pay and gain are not necessarily equal!

Let's look at the conditions for achieving fitness results.

Muscle gain is a slight muscle injury caused by strength training. After the training, the body will slowly repair, resulting in excessive recovery, so the muscles will become thicker and thicker like cocoons on the hands.

Reducing fat is because you consume more calories every day than you consume, and you need to get more calories through exercise.

Although it seems to have nothing to do with time, it actually has a lot to do with it. It is often said that the training level determines the physical level. In fact, it is the intensity of training that plays a direct role in the fitness effect, not just the amount of training.

Strength training in muscle building requires heavy weight, low frequency and multiple groups, and many people only remember multiple groups. In fact, strength training should not only be heavy, but also the interval time should be controlled well, because the body has fully recovered, and the effect of exercise and fitness will be deducted. (The number and times of groups are the training amount, and the weight and interval time are the intensity)

Reducing fat and doing aerobic intensity are also important. Walking for an hour with oxygen is completely different from jogging for an hour. Just like a car burning engine oil, the faster the engine speed, the greater the horsepower and the greater the fuel consumption per unit time. Fat is like oil in a car, and speed is your running speed.

So instead of spending a lot of time, let the body do more effective intensive exercise in unit time.

When the light weight and multiple times of strength training are replaced by heavy weight and low times, the interval time is well controlled, and finally the appropriate number and number of groups are considered, the fitness effect will be stronger than before 100 times. (Generally, 6~8 movements are selected for each training, and 3~4 groups for each movement is enough. )

Change aerobic training to a slightly faster way or high-intensity interval training. When exercising, your heart rate should be high and your breathing should be short. Don't think that playing with your mobile phone on the treadmill will have a good aerobic effect. Of course, beginners need to step by step, otherwise it will be difficult to stick to it. )

Finally, some suggestions about exercise time:

Whether it is to gain muscle or lose fat, it is recommended to warm up first, then strength training, then aerobic, and finally relax. Reducing fat requires less strength training, but higher intensity strength training will also play a greater role in reducing fat.

Time schedule: warm-up for about 5 minutes, strength training for about 30~40 minutes, aerobic for about 10~20 minutes, and relaxation for about 5 minutes. The total duration of each exercise is about 50~70 minutes.

For the average bodybuilder, 50~80 minutes of regular training is more than enough.

In addition, if the time is too long and the intensity is not enough, it will easily lead to overtraining, which will not only affect the next training, but also lead to injuries. Students have a class for 45 minutes, because after 45 minutes, they will lose their concentration. If the exercise time is too long, it is not only difficult to increase the intensity, but also easy to get hurt.

What should we pay attention to in fitness exercise?

First, the fitness room fitness precautions

Miss Zhang, who has worked in an air-conditioned room for a long time, asked why she got sick after going to a fitness center several times recently. She said: "At first, I just felt uncomfortable with my throat. Unexpectedly, it was a cold and backache. "

Experts have concluded that the harsh environment in the gym may be at work. Totally enclosed, poor air quality, sweaty body and cold air conditioning are the "culprits" of improper fitness and illness.

Nowadays, more and more women are engaged in bodybuilding. However, experts in related fields have found that unreasonable bodybuilding exercises bring various disadvantages to bodybuilders.

1, pungent smell is harmful to breathing.

In a fitness club, there are a lot of fitness equipment piled up in the fitness equipment room of more than 20 square meters, and the distance between each equipment is very small. However, what makes people feel dizzy is that there is a pungent smell of rubber coming from the door. There is no window in the whole gym, except for the vertical air conditioner, only a few electric fans on the wall are blowing back and forth.

More than 65,438+00 bodybuilders are exercising on treadmills and bicycles, sweating and panting. Just after standing in the gym for a while, I began to feel a little dry in my throat.

2, air conditioning blowing straight back pain

In another fitness center, it was found that there were also problems such as total closure, no natural ventilation, insufficient light and poor air quality.

In the aerobics room, a dozen women danced with the coach on the stage with the rhythm of music. Strangely enough, I didn't find these girls sweating after such intense exercise.

When I walked into the aerobics room, I realized that I couldn't help standing up. It turns out that not sweating is the "disaster" caused by air conditioning. Also found in the equipment room, many women are strengthening their training on the arm trainer, but the vertical air conditioner next to them is blowing on their bare shoulders and arms. From this point of view, it is not surprising that Miss Zhang "fitness" has a cold and backache.

3. Be alert to the newly renovated pollution sources.

The gymnasium of a business building uses a closed glass curtain wall without natural ventilation. However, due to the installation of central air conditioning, the air quality is not bad. After the measurement, the test screen shows the data of 0.04 mg/m2 after one minute.

In another indoor gym, the formaldehyde content in the air near the carpet reached 0.05 mg/m2. When the tester approached the leather sofa in the rest corner, it didn't take long for the number of screens to increase significantly, reaching 0.06 mg/m2.

Professionals say that some facilities in the gym may also become air pollution sources, such as chemical fiber leather, density board, artificial plywood, furniture sofa and so on. Especially in newly renovated and newly opened fitness venues, it is easy to bury hidden dangers such as excessive formaldehyde and air pollution.

Fortunately, according to national standards, the formaldehyde content in the air should not exceed 0. 10 mg per square meter, which means that the data shows that formaldehyde is normal. Therefore, in the gym tested, no formaldehyde exceeded the standard. However, professionals believe that although the formaldehyde content in the air of the fitness center does not exceed the standard, the obvious pungent smell emitted by the rubber carpet is not conducive to the aerobic breathing of bodybuilders.

Second, aerobic exercise needs fresh air.

Because you consume a lot of physical strength, you need to breathe a lot of fresh air and emit a lot of carbon dioxide.

Especially in the gym, if there is no good ventilation and convection device, it will lead to the continuous circulation of exhaust gas in a limited space, which is not good for exercisers doing aerobic exercise in the gym.

At the same time, the sweat and microorganisms on the surface of the human body also increase accordingly. At this time, if the air exchange is not sufficient, bacteria, viruses, pathogens and carbon dioxide in the air will accumulate, which will easily induce respiratory diseases such as pharyngitis and tracheitis.

Due to the hot weather, many indoor fitness centers keep the air conditioning temperature at a very low level. This is unreasonable. During general exercise, the indoor temperature should be controlled at about 25-28 degrees Celsius.

Originally, the purpose of fitness exercise was to make the body sweat, but the indoor temperature is too low, which will make athletes sweat, leading to pore blockage and colds. Experts say that fitness places should be mainly natural ventilation to ensure smooth air. If the conditions are limited, there should be good artificial ventilation equipment.

Third, how to choose a gym?

Experts suggest that fitness needs to choose a regular and healthy fitness place. You can go to the field first to see if there is natural ventilation and whether there is a pungent smell in the air; In addition, after the gym is newly renovated, we should pay attention to whether there may be hidden dangers of pollution sources in decorative materials and furniture.

Fourth, the relevant matters needing attention

1, gym sports injury

Most gym accidents are sports injuries, except for a few cases where physical fitness can't be loaded because of good health assessment. But professionals say that sports injuries are not the patent of "rookie". Sometimes "old birds" may appear more frequently, and there is no reason. The so-called "carelessness in Jingzhou" may be just a temporary negligence or laziness, and the result is often muscle strain and joint dislocation! White-collar workers should not push too hard into the gym, but it is harmful to their health.

2. Dress during training is also very important.

As the saying goes, "the spring is chilly and the autumn is crisp", and the temperature fluctuates frequently in spring, so you need to wear more clothes, which is not suitable for the needs of fitness. So I suggest you prepare a set of special sportswear, pants and T-shirts (both long-sleeved and short-sleeved) as a substitute before fitness. In addition, general fitness clubs provide showers, and taking a hot bath after training can relieve the fatigue of the day and help the body recover; Or hurry home, be sure to rest for 5- 10 minutes, wait until the heartbeat is calm and stop sweating to avoid catching a cold.

3. Dinner after fitness is very important.

Generally speaking, you can have dinner at least 0.5- 1 hour after fitness. Dinner should include some high-protein foods, such as lean beef and eggs. Be sure to avoid high-fat foods, such as hamburgers and pork belly; Appropriate amount of fruits and vegetables. It should also be noted that you should leave your sleep for at least one hour at dinner, otherwise you will get fat easily.

fitness equipment

1, fitness equipment

Belonging to comprehensive training equipment; It can be used by many people to cycle or selectively practice on a musical instrument at the same time. This kind of fitness equipment is bulky, multifunctional and expensive, and is suitable for fitness centers, rehabilitation centers, institutions or school gyms. It should be noted that, for example, the multi-function treadmill is a kind of whole-body fitness equipment, but it only adds the functions of rowing, pedaling, push-ups, waist turning, massage and so on to the single-function treadmill, so it is not very large and suitable for home gyms.

2. Local fitness equipment

Most of them belong to special training equipment. They are compact in structure and occupy an area of about 1 square meter. Most of them can be folded, and some of them are also very interesting. Its function is relatively simple, mainly focusing on the exercise of local muscle groups. This kind of instrument has both power type with counterweight and hydraulic cylinder as heavy load and non-power type with its own power, and it does not need to be disassembled. Some are also equipped with electronic display devices such as time, speed, distance and heart rate, so that exercisers can master the amount of exercise themselves. Therefore, it is favored by fitness enthusiasts and is the "protagonist" of the family gym.

3, small fitness equipment

Although the volume is small, the exercisable value is not low. Take the adjustable dumbbell as an example. It is not only suitable for people of different ages, genders and physiques to practice, but also can exercise muscles in all parts of the body. It is a necessary instrument for bodybuilders. Another example is the spring tensioner, which is light and compact, low in price and easy to store and carry; It can also achieve the purpose of fitness. Small fitness equipment such as fitness balls is most suitable for middle-aged and elderly people.