Fitness effect refers to the adaptive change and good response of the morphology, structure and function of various organs and systems under the influence of repeated exercise by people who often engage in physical exercise.
For different purposes, we should choose different fitness methods. Fitness crowd can be roughly divided into three types: people who lose fat, people who gain muscle and people who exercise.
Reducing fat is not an easy task. In addition to controlling reasonable eating habits, we also need long-term exercise, such as anaerobic exercise training to increase muscle mass, aerobic exercise to improve fat burning efficiency and achieve the effect of burning body fat.
The exercise time is five days every week, and the combined fitness training (warm-up first, then strength, then aerobic) is 1~ 1.5 hours each time, including warm-up 10 minute, strength training for 30 minutes, and aerobic training for about 40 minutes, four times a week.
Muscle gain is trained by thin people with low body fat rate. In order to build large muscles and increase muscle groups, you need to carry out weight-bearing training and have a better figure.
For beginners, you can choose some complicated golden moves, such as hard pull, squat, pull-ups, push-ups and so on. The movements should be in place, and the whole body muscles should be trained as much as possible, three times a week, once every other day, each time within 1 hour.
If you want to exercise a certain muscle group alone (such as abdominal muscles, thighs and arms), you should also focus on heavy and multi-group strength movements. Each muscle group needs to rest for 48-72 hours before a new round of training. The training of each muscle group takes about 20 minutes, and appropriate protein and carbohydrates should be supplemented within 30 minutes after the training.
At present, I am very satisfied with my figure, but sometimes I enjoy food to my heart's content, but I don't want to get fat as I get older.
It is best to exercise three times a week, and you can choose dance, aerobics, HIIT and other sports for 30-40 minutes each time. Usually, we should cooperate with the eating habits of three-part meat and seven-part dishes, control high-calorie foods, and develop good eating habits.
2. Swimming. It is also a good way to exercise in all aspects, with many benefits.
3. Yoga. It can not only exercise and shape a beautiful figure, but also make the practitioner's mentality more stable.
Fencing. It can not only make the body more flexible and strong, but also make the exerciser's physical coordination ability better and concentrate more easily.