Introduction to the fitness sequence of women's gymnasiums.
The purpose of many women's fitness is to maintain or change their body shape, and it is wrong to think that they will have an impressive body shape immediately after entering the gym. Fitness is a long-lasting and beautiful project, which can't be completed quickly in 1 or 2 months. Even when exercising, the effect is very remarkable, but once you stop, you will not pay attention to your nutritional intake, and bad living habits will form. If you don't walk around to work, eat barbecue or greasy food after work, or even drink beer, then the calories in your body will be converted into fat very quickly without being consumed by exercise. Therefore, having a correct fitness mentality and a regular training plan is the key point for women to find beauty in fitness.
Second, the 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. Generally, this girth table includes the size 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 the plan 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.
Third, the project
The part that women want to lose weight most is usually in the waist and abdomen, and the most useful way to eliminate these fats is aerobic exercise. Such as mountain climbing, jogging, 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 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 can't be consumed. At this time, add some equipment to help consume excess. 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.
Precautions for women's gym 1, necessary warm-up activities
You know, this is not the time to comb your hair and drink a glass of water. This is the necessary process before you start exercising. The more relaxed the muscles are, the more embarrassed they are to control and expand. Doing these exercises will reduce your chances of getting hurt. So it's best to spend 5- 10 minutes to make your body fully active and feel a little sweaty. What needs to be understood is that this step is a good start for fitness.
2. Extremely necessary stretching exercise
There are always some things in life that are very easy to do, but stretching after fitness practice is not so simple. When you exercise your muscles, they become tense and shortened. Stretching is to help relax muscles, thus preventing muscle aches the next day. It should be noted that the best time to do this action is after completing the warm-up exercise, and each action lasts for 20 ~ 30 seconds at the same time, which helps to relax the muscles.
3. Overloading weightlifting
Start slowly and increase the amount of exercise step by step. The fitness instructor will warn that taking your time is the key to exercise. Because you can't imagine what kind of pain you will have within 24-48 hours after exercise, you need to be cautious at first.
In addition, if you blindly try to lift more than your body load, it may lead to muscle strain, sprain and even back injury. From this point of view, it is more appropriate to choose a weight of 3-6 kg. Repeat the action at ordinary times 15 ~ 20 times. If you want to get strong muscles faster, you can also choose a slightly heavier weight, but repeat it 8 ~ 12 times. Remember not to rush for success, only by completing exercises in moderation can you achieve good results.
4. excessive exercise
Since the purpose of fitness is to stay strong in the future, don't expect to get it all at once? Gold medal? . Therefore, when you find that your heart is beating too fast and you can't finish a sentence in one breath, it means that you are exercising too much. Many coaches think this is the primary reason why most people give up halfway. Because once they feel that exercise brings discomfort, it is difficult for them to stick to it.
In addition, if you feel that you are in poor health, you can choose some easier exercises to finish. People who don't want to go to the gym can choose appropriate aerobics videos, learn how to get started and improve the coordination of movements, which is also a good method. Anyway, as long as you don't put too much pressure on yourself and persevere, you will benefit from it.
5, the necessary supplement of water
Remember, during exercise, the body will lose water quickly because of sweating, so these liquids must be replenished in time. Otherwise, dehydration will occur during rest, so don't forget to replenish water to your body from beginning to end. Generally speaking, the human body needs 8 breasts of water every day, and needs more when it starts to exercise. Besides, plenty of water helps to reduce hunger and appetite.
6. Excessive dependence on climbers
? Passive? New sports-chasing yourself to complete the task by climbing devices will only be harmful to your health, but will not achieve the purpose of sports. At this time, the climber is only a tool to help joint mechanical movement, not an exercise helper.
Therefore, it is time to choose a reasonable exercise intensity and the right method for yourself.
7, gradually increase the intensity of exercise
That's a good idea! However, high-intensity exercise is not suitable for the beginning of fitness training, which is worth noting for people who have been practicing for more than 6 months. There may be the following situations: after reaching a certain level, it usually enters a state of stagnation, and most people may think? Didn't you see any changes in your body? So I will speed up the pace and create a bigger challenge for myself: increase the amount of exercise to achieve the effect of changing my body. However, at this time, the urgent mood will yield to misunderstanding.
The fitness coach's suggestion is that it is best to gradually improve the duration and degree of exercise. It can be extended from 20 minutes to 30 minutes, and 5 kg dumbbells can be replaced by 8 kg dumbbells. It just doesn't have to be done overnight, and time and intensity can be chosen. After a period of time, I will be surprised to find that my muscles are full of new vitality.
8, action frequency is too urgent
Especially in sports like weightlifting, strenuous movements will overload your muscles and make you easily injured. So, here is a simple rule: lift for 2 seconds, put it down for 4 seconds, and keep the movement falling rhythmically all the time. You know, the slower you do it, the better you will do it.
9. Is it necessary after exercise? Cooling?
Like before fitness, the body needs time? Preheat? Similarly, after exercise, the body needs time to calm down and let the heart rate return to normal. You can slow down slowly until your heart rate drops below 120 beats per minute. When you feel that your heartbeat tends to ease and your breathing gradually becomes stable, you have finished the final? Cooling? Work.
Women's body-building dietary supplement 1 and bone supplement, protein.
Because women's subcutaneous fat, fat weight, body fat and waist-hip ratio are higher than men's, and their congenital body fat is higher, the skeletal muscles supporting basal metabolic rate in one day are lower than men's, so it is particularly important to improve basal metabolic rate through exercise. Jogging, road running and swimming can all increase bone density. After exercise, add 3 servings of carbohydrate 1 servings of protein to replenish lost muscles and improve basal metabolic rate.
However, women begin to lose muscle after the age of 25. Studies have shown that muscle mass is lost at a rate of 0.5% to 1.5% every year, which makes it difficult for girls with less congenital muscle mass than boys to maintain muscle mass or even basal metabolic rate. In order to maintain the muscle mass and repair after exercise, it is suggested that lean meat, milk, bananas, eggs and other high-quality protein and carbohydrates should be supplemented moderately within 30 minutes to 1 hour after exercise, but it is still limited to 300 calories, and these calories will not be stored as fat. Women usually exercise to keep fit, unlike men, who mainly exercise muscles. You don't need to supplement a lot of high-protein food to exercise your muscles after exercise.
2. Supplement citric acid and vitamins B 1 and B6.
Besides drinking at least 250 ~ 500ml of boiled water and mineral water during exercise, you should also avoid drinking diuretic drinks such as coffee and tea to avoid excessive dehydration. At the same time, citric acid should be supplemented, mainly with slightly acidic fruits, such as oranges, apples, kiwis and other fruits rich in citric acid, to promote liver regeneration, and vitamin B 1 and B6 should be supplemented appropriately to help calm muscles and nerves and avoid it.
Good sources of calcium are tofu and beans, because they contain natural soybean isoflavones, which help to absorb calcium; Nuts such as black sesame seeds, almonds, pistachios and cashews can increase vitamin E, which indirectly contributes to the reinforcement of bone mineral density, but mainly in moderation, not more than one serving: seafood such as parent fish, small fish and clams are also high-calcium foods and can be eaten at every meal.
3. Strengthen the intake of iron, folic acid and vitamin B 12, and moderately supplement vitamins B2, B6 and A.
During the physiological period, iron supplementation should be strengthened, such as liver, oyster, shellfish, kidney, heart, lean meat, chicken and fish. Or dried beans and vegetables with high iron content in plants, raisins, red dates, black dates, green leafy vegetables and whole grains are also good choices. In addition, vitamin B6 can improve the utilization rate of iron in bone marrow, vitamin B2 can promote the absorption of iron in intestine, and vitamin A can improve the absorption and transport of iron in the body, so it is recommended to take it together, such as germ rice, whole wheat flour, beans, eggs, pig liver or pork, beef liver, chicken liver, fish and eggs, and purple rice and cherries rich in vitamin A, which not only help absorption, but also can supplement iron at the same time.