In fact, I have met many friends who don't run at all in the gym. Start training as soon as you come in and iron directly. But the people I meet are usually muscular men, so I may not need to warm up. So if you are already a muscular man, you can do this. However, the one who can generally ask this question is basically fitness white.
Well, since I am a fitness girl, my suggestion is to warm up by running first. Because if you start training directly without warming up, it is easy to cause muscle strain. Of course, it is not easy to run for too long. If the strength and energy are exhausted in the early warm-up stage, then the strength training in the later stage will have no strength, which is not worth the candle.
As for the specific time of running in the warm-up stage, you should actually grasp it according to your own physical strength. Personally, I am thin. I usually run first 10 minutes.
In the preheating stage, the rotational speed is increased online from 6 speed, and the speed interval between gears is 1.5. When the speed increases to 12, it starts to slow down. There is no uniform running, there is a beginning, there is an climax and there is an end. In my opinion, it is the best way to warm up.
Then when I enter the strength training ball, my suggestion is to choose three or four events that I am comfortable with from the beginning. I play four projects every time I go. Of course, when each event is trained according to the number of groups, its weight should not be constant.
For example, when lifting barbells, I usually row in the first group, with 5 kilograms on each side, and one group 10. Then the second group is 7.5, the third group is 10 kg, and so on. As for how many groups to do, according to my physical strength, I usually do 10 groups, which is three cycles.
Similar to other mechanical projects. It should be noted that the interval between each group should be well controlled. If the interval is too long, the effect is not very good. In addition, remember your interval. It's best to shorten the next day, so as to continuously stimulate muscles and speed up muscle building.
Finally, I wonder if you have the habit of eating protein powder. Under normal circumstances, I will eat some protein powder to supplement the much-needed nutrition of muscles after fitness, so if I eat it with protein powder, the muscle training effect will be better. This is one thing that a friend of mine, a fitness instructor, told me. Fitness is actually: three points of practice, three points of eating and four points of sleep. The so-called three-part diet is of course a nutritious meal. But we are not professional bodybuilders, so nutritious meals are free, but protein powder can still be eaten.
It's just personal experience sharing. I hope I can help you.
Many friends enter the gym for the first time and see that there are both aerobic exercise area and equipment exercise area in the gym. They don't have much experience in fitness exercise and don't know where to start.
Here khufu will give you a brief introduction based on his own experience.
1 Determine your goal
When we come to the gym for fitness, the overall goal is to keep fit and make ourselves healthier, but everyone's personal situation and actual needs are different. We need to set a goal according to our own needs.
If you are overweight and have high body fat and weight, then losing weight is your first goal.
At this time, you should focus on aerobic exercise in the early stage of the gym, and use aerobic exercise to consume body fat and improve cardiopulmonary endurance.
If you are born with light weight and weak constitution, I suggest you start with strength training. Through strength training, you can increase muscle circumference and strength, make your body stronger and gain weight and strength.
People with lighter body fat should do less aerobic exercise while doing strength training. A lot of aerobic exercise will lose more lean body weight and make you thinner.
If you are a healthy person with normal weight, you can choose exercise according to your own preferences. If you like to increase muscle circumference, you can start with strength training. If you like to improve cardiopulmonary endurance, you can start with aerobic exercise.
You can also do strength training and aerobic exercise at the same time, so do strength training first and then do aerobic exercise.
2 nutritional supplements
It should be noted that while exercising, you should supplement nutrition and protein enough to repair the damaged muscle fibers after strength training. It is suggested that the intake of protein should be between .5 ~ 2g per kg body weight/kloc-0 and 4 ~ 5g of carbohydrates per day.
Have enough rest after training and ensure that no less than 7~8 hours of sleep every day is used for physical recovery.
I am Lao Hu, I love sports and share my daily fitness dry goods. Welcome attention.
Go to the gym to exercise, warm up first, then do strength, and then do aerobics. The specific reasons are as follows.
Warm-up is definitely necessary. Whether it is aerobic or strength, some simple warm-up is necessary, including moving joints to warm up.
If you are practicing muscles, you can do aerobic training for 20 minutes at a time, instead of doing aerobic training every day, for a week. Losing weight can shorten the time of aerobic exercise, increase the time of strength training, and of course increase the frequency of aerobic exercise training.
I hope I can help you! Welcome to leave a message!
Is it better to run in the gym or do strength training first? Any good suggestions? The choice of training mode and how to train depends on physical condition and training purpose.
For newcomers to the gym, it is recommended to do more brisk walking and running training on the treadmill. Fast walking and jogging (jogging) training on the treadmill belongs to aerobic training, which can improve cardiopulmonary ability and strengthen physical fitness; Early brisk walking and running training on the treadmill can lay the foundation for further fitness training.
Is the figure fat or thin? What kind of fitness training purpose do you want to achieve when you enter the gym? These determine the choice of training methods. Aerobic training can reduce fat and weight, strength training can build muscle and shape, so you should choose aerobic training. Walking and jogging on the treadmill in the gym, as well as aerobics, elliptical machine, mountain bike and spinning bike are all aerobic training.
Aerobic training can effectively lose weight. On the one hand, we should ensure enough training times, training time and training intensity, such as at least three times a week, each time for half an hour to an hour, and keep the heart rate at 60% to 80% of the maximum heart rate during training. On the other hand, we should control our diet reasonably and avoid eating high-calorie foods such as high fat, high sugar and high salt.
A dieter can do proper strength training on the premise of ensuring adequate aerobic training. Arrange strength training before training. This arrangement can ensure the correctness of strength training movements. On the premise that strength training consumes glycogen, fast walking and jogging training on the treadmill can also achieve better weight loss effect. Only dieters should do small weight and repeated strength training, and the training time should not be too long, and it should be controlled at about half an hour.
If you are thin, or your body fat rate is lower than normal, you should enter the gym for fitness training. Fitness training should be aimed at increasing muscle and shaping, and should focus on strength training. Girls insist on strength training and shape hips and vest lines. And shape a curvy figure, while boys insist on strength training to build chest muscles and latissimus dorsi. , and form an inverted triangle figure.
Bodybuilders who gain muscle and shape can choose to do proper aerobic training on the premise of strength training. As far as the training sequence is concerned, they still need strength training first, and then aerobic training. Strength training should increase muscle and shape, do more weight and less times; The same strength training, strength training with large weight and few times tends to increase muscles, while strength training with small weight and many times tends to strengthen muscle lines and reduce fat. The number and time of aerobic training such as brisk walking and treadmill running should be controlled within three times a week, about half an hour each time.
Many people have the same problem as you. Go to the gym to see the treadmill in the aerobic area, the equipment and dumbbells in the anaerobic area. I don't know how to start.
So is it better to run first or exercise first?
After warming up, it's best to do strength training before running. Because strength training requires a lot of physical strength to maintain stability, including stricter requirements for the core area. Therefore, putting strength training before physical training can avoid the risk of physical injury.
After warming up, effective strength training can help you consume glycogen and other energy quickly. If you go running next, running will consume much more fat than running first. In this way, the risk of final strength training is avoided, and secondly, a lot of fat is effectively lost. So in this case, it is also the first strength training and then running.
Whoever comes first needs to do a lot, the most important of which is to determine his own goals.
Only by setting your own goals can you not be confused. If you want to lose weight, strength training before running must suit you. If you want to gain muscle, you should warm up by running first, but you can't run with all your strength, mainly by anaerobic exercise.
In short, learn to make goals and plans, and let yourself go further and further on the road of fitness! Keep moving.
The sequence of strength training and running is related to the different energy supply systems used by the body during the two sports.
The activity of our body can not be separated from ATP (adenosine triphosphate), which releases heat energy to provide energy for our body through the high-energy bond breaking of ATP;
ATP→ADP+Pi+(8- 12) kcal
However, the storage of ATP in the body is very small, which can only maintain the body's high-intensity exercise for 2-3 seconds, so it is necessary to repeatedly synthesize ATP through different energy supply systems to maintain the body's exercise.
When our bodies are active, there are three different energy supply systems:
These three energy supply systems keep our bodies moving. In all activities, these three energy supply systems operate at the same time, but each energy supply system has different emphasis according to different forms of movement. The main difference is aerobic exercise and anaerobic exercise.
Aerobic exercise is an exercise with aerobic oxidation system as the main energy supply system. Aerobic exercise is characterized by moderate intensity and long duration, so running belongs to aerobic exercise.
Anaerobic exercise is an exercise with ATP-CP phosphoric acid system and glycolysis system as the main energy supply systems. Anaerobic exercise is characterized by high intensity and short duration, and strength training belongs to anaerobic exercise.
When we do strength training, the body starts the ATP-CP primary system first. At this time, CP stored in the body is used to synthesize ATP to provide energy for the body:
CP+ADP→ATP+C
However, the storage of CP in the body is very small, only about 3 times that of ATP, so the whole ATP-CP system can only maintain the energy supply for anaerobic exercise for less than 10 second, and then the body turns to glycolysis as the main energy supply system.
The glycolysis energy supply system decomposes muscle glycogen and glucose through the catalysis of a series of metabolic enzymes, releasing energy for ATP synthesis. The by-product of glycolysis is lactic acid;
Glucose (muscle glycogen) +ADP+Pi→ lactic acid +ATP
The energy supply of glycolysis can provide the energy needed for body exercise for about 2-3 minutes, and then with the accumulation of lactic acid, the metabolic efficiency of glycolysis will be lower and lower, and our muscles will feel sour and tired.
When we continue to exercise moderately for more than 2-3 minutes, we are in aerobic exercise state at this time, and the main energy supply system used by the body is aerobic oxidation energy supply system.
The aerobic oxidation energy supply system will decompose the body's fat, sugar and protein into carbon dioxide and water through oxidation, and release energy for the ATP synthesis process. In the process of aerobic oxidation energy supply, protein's participation ratio is small, and energy is mainly provided by sugar and fat.
(sugar, fat, protein) +O2+ADP+Pi→ATP+CO2+H2O.
At the beginning of aerobic exercise, the proportion of sugar in the energy supply system will exceed that of fat. With the increase of aerobic exercise time, the proportion of fat in aerobic oxidation energy supply will gradually increase, and it will surpass sugar as the main energy supply source in about 30 minutes. The longer the aerobic exercise time, the better the fat-reducing effect.
Both glycolysis and aerobic oxidation energy supply systems will use sugar as the main energy source.
When we do strength training first, we can ensure the training quality of our high-intensity strength training because of the abundant glycogen in our body. Sufficient glycogen can make the metabolic efficiency of glycolysis higher, and make our muscle strength and muscle endurance in a good state.
Running after strength training, because the storage of sugar in the body has been greatly reduced after strength training, at the beginning of running, the decomposition ratio of fat in aerobic oxidation energy supply system will be relatively high, which may be that running for 10 minute after strength training and running for 30 minutes directly can achieve the effect of reducing fat.
We generally recommend doing aerobic exercise (running) for 30-45 minutes after strength training, which can achieve a good fat-reducing effect without consuming too much protein and our muscles.
If we run first and then do strength training, because a lot of sugar is consumed during running, the decomposition efficiency of glycolysis will be relatively low during strength training, which will lead to the decline of our muscle strength and muscle endurance and affect our training effect.
Moreover, if intensive strength training is carried out after running, the rapid decline of muscle strength can easily lead to movement deformation and increase the possibility of muscle strain or joint wear.
Because the energy supply system used by the body is different between running and strength training, strength training before running can ensure better training level and fat reduction effect.
It is suggested that running for 30-45 minutes after strength training can not only give us a good fat-reducing effect, but also not lose muscle.
If you take running as a warm-up exercise, you can do it before strength training. The duration of warm-up run should not exceed 15 minutes. The main purpose is to activate the heart and lungs and increase the secretion of joint fluid, which can make the body in a better state after strength training.
A complete fitness training My personal suggestion is to warm up by jogging for 5 to 15 minutes, then do strength training, arrange aerobic exercise after strength training, and finally stretch and relax. The time of strength training and aerobic exercise depends on whether you want to gain muscle or lose fat. If you want to gain muscle, you should arrange the strength training for a long time. If you want to lose weight, spend more time on aerobic exercise.
The reason why strength training is done first and then aerobic exercise is the difference between the two kinds of exercise. Strength training is a relatively high-intensity training. When you control your muscles to do exercises, the load of your target muscles will increase with the progress of training, so we can face the strength training in an optimal state after warming up, which can ensure the effect of this training on the one hand and the safety and effectiveness of this training on the other. Aerobic exercise itself is a low-intensity and long-term training method, so it can be completed after strength training. At the same time, because strength training consumes a lot of muscle glycogen, aerobic exercise can make the body consume fat for energy faster and the effect is better.
Do strength training before running training.
Strength training is actually more dangerous than running, because you have to push a lot of weight and your muscles bear a certain amount of gravity. If you run first, your limbs are already very tired, and it is very dangerous for you to do strength exercises again.
On the contrary, running is a periodic exercise, mainly to exercise cardiopulmonary function. His movements are repetitive or relatively simple.
Warm up first, then strength training. Finally, aerobic exercise, swimming and running are practiced alternately, not once or twice. The daily exercise time is controlled within two hours, and stretching is done after all.
Warm-up and stretching take about 15 minutes, strength training takes half an hour to an hour, aerobic exercise depends on whether you are shaping or reducing fat, shaping takes half an hour three or four times a week, and reducing fat takes 40 minutes to 60 minutes five times a week.
In the gym, I am used to simply warming up and stretching, and then going to the treadmill. On the treadmill, just to warm up, let the body sweat and fever, slow down for 2-3 kilometers. Personally, people who like running, especially those who often run outdoors, don't like to exercise on the gym treadmill, so the gym treadmill is only used as a warm-up.
Switching between the treadmill and the strength equipment is also a good method.