How do novices exercise in the gym? Most modern people have sedentary experiences, but life lies in exercise. We should always keep some exercise time. Beginners should learn some fitness knowledge. Let's see how beginners exercise in the gym. How do beginners exercise in the gym? 1 is a novice in the gym. I don't know how to arrange training to burn more fat. Learn several steps: First, you can warm up by jogging 10- 15 minutes to warm up your blood, gradually raise your body temperature, gradually move your joints and muscles, and find a better state of exercise. The second step is to do strength training first. People who lose weight should also do a set of strength training before starting aerobic exercise. What the gym can't miss is the training in the equipment area. You can start with barbells and dumbbells to exercise the main muscle groups. Muscle is the lean body weight. Increasing lean body mass can improve the basic metabolism of the body, make you consume more calories every day, contribute to the development of lean body and improve the body curve. People who have no experience in strength training can start from the five golden compound movements of squat, lunge, hard pull, rowing, low pull-ups and bench press, learn the standard animation of these movements, and then gradually increase the load, which can help you exercise all the main muscle groups of your body. Every movement 10- 15 times, you can repeat 4 groups and train once every 2-3 days. People who have some strength training experience can subdivide the muscle group training, for example, exercising the upper body muscle group one day and the lower body muscle group one day, so that the muscles can take turns to rest, which can more fully stimulate the target muscle group and enhance the muscle dimension. The third step is to arrange aerobic exercise. After strength training, you can do aerobic exercise. Aerobic exercise should not be a simple running training. You can try aerobic exercise, spinning, HIIT interval training and other training methods. Exercise should be diversified to avoid entering the bottleneck period and let you continue to burn fat. Each aerobic exercise lasts for 20-50 minutes, and the exercise frequency is kept above 4 times a week. High-intensity exercise lasts for 20 minutes each time, and moderate and low-intensity exercise lasts for 30-50 minutes each time, thus improving fat burning efficiency. The fourth step is to relax stretching. Muscle congestion after fitness training, not stretching and relaxing will lead to muscle stiffness and inelastic, and muscle pain is more obvious after fitness. We can spend 5 minutes relaxing and stretching to relieve muscle soreness and improve muscle elasticity. After each exercise, you will sweat a lot and your pores will expand. Don't take a shower right away. Be sure to rest for half an hour to let your body temperature return to normal, and then take a warm bath to avoid low immunity caused by bacterial invasion! Keep these four steps in mind and stick to them for more than 2 months, and you will find that your fat burning and shaping speed will be higher than others, and your figure curve will be more charming after slimming down! How do novices exercise in the gym 2 novice training plan 1. Chest dumbbell bench press 4× 12 Sitting posture chest press 4× 12 Sitting posture chest press 4× 12 Sitting posture butterfly chest clamp 6× 12 Second, rowing dumbbell reclining backrest 4× 12 Boating barbell reclining 4× 12 Four groups of squats with bow and arrow on the back arm and leg are 4× 12, 6× 15, 6× 15, shoulder lift 6× 15 and side lift 6× 15. The scheme is as follows. Don't be impulsive when buying classes. It is best not to hoard dozens of classes. It is enough to buy classes for one month at a time. I don't know if I will be beaten by a society that is enthusiastic about coaching. You must protect me! First, coaches are highly mobile. They have bought dozens of classes and may change to two or three coaches. Second, it is easy to rely on the coach, and our ultimate goal is to learn how to get rid of the coach. If you have money, I didn't say this. How do beginners exercise in the gym? 3 sports precautions 1. Should they eat before exercise? You should actually eat a little before exercise, which is related to the level of blood sugar index. Proper food supplement can improve the glycemic index. People who exercise regularly know that if blood sugar is too low, it will lead to dizziness, general weakness, palpitation and other physical discomfort symptoms, so it is necessary to supplement food properly before fitness. Second, what should I eat before exercise? It is recommended to eat some foods containing sugar and calories, such as bananas and bread. These foods are best eaten half an hour to an hour before exercise. Because food has a digestive process, if you exercise directly after meals, it may lead to gastrointestinal discomfort, so you should avoid exercising immediately after meals, especially when you are full. 3. How much should I eat before exercise? Generally speaking, men can eat 2-3 pieces of bread to keep fit, while women only need 1-2 pieces of bread. It should be noted that try not to eat some high-fiber foods before exercise, because high-fiber foods increase the burden on the intestines and are not easy to digest. The best choice is banana, which has a high sugar content and can be quickly converted into glycogen for our physical exercise, thus constantly replenishing our physical strength. 4. What if I don't have time to eat before exercise? If you really don't have time to eat half an hour to an hour before exercise and don't have enough time to digest, our suggestion is to drink some water-quality sports supplements before exercise, such as sports drinks and protein powder. We can also eat a small piece of chocolate, which can quickly provide us with the calories we need for exercise, or replace it with other sugar. 5. How long is it appropriate to eat after exercise? It is recommended to rest for an hour after exercise before eating. Just after exercise, your body is still in a state of fever and excitement, and a large part of the blood that should be used for the digestive system is still circulating in the exercise system. At this time, it is only suitable to supplement water, milk and sports supplements, and then eat other foods after the body is completely cooled, so as not to increase the burden on the digestive system. 6. What shall we eat after an hour's exercise? We should eat some low-sugar and low-fat foods, especially those who need to lose fat. It is not advisable to choose fried, cake, barbecue and other foods, but to choose foods with high fiber and strong satiety, such as oats, eggs, vegetables and other foods to match. For people who need to gain muscle, in addition to adding eggs and meat, they can also add some protein supplements to make the exercise more effective.