The meaning of common professional terms in fitness

skill

1. Heart rate

Heart rate refers to the number of heartbeats per minute, and different training objectives have different requirements for heart rate.

2. Maximum heart rate

The limit number of times in one minute is difficult to achieve. Usually, we use 220- age to calculate the maximum heart rate. When reducing fat, you need to reach 60~65% of the maximum heart rate and stick to it for more than 30 minutes.

3. Lean body weight

Refers to the weight left after fat removal, which is the most commonly used term in bodybuilding. Whether a person practices well or not, fat content and lean body mass are the key.

4. Body fat percentage

Human body fat can be simply divided into visceral fat and subcutaneous fat. Body fat percentage = (total weight-lean body weight): total weight × 100%. Generally speaking, male sebum is 10%- 15%, and female sebum is about 20%.

exhausted

Exhaustion refers to the inability to complete another attempt after the completion of weight-bearing training, so that the muscles reach a certain state of fatigue. Exhaustion training is very common in bodybuilding training, which generally appears in many trainings. It is a good way to deepen muscle stimulation and increase muscle endurance.

6. basal metabolism

People will consume energy as long as they are alive, and they will consume more calories as long as their bodies are moving. Basal metabolism refers to the calories that your body can consume in a day even if you do nothing. Basal metabolism varies from person to person. The more muscle content, the higher basal metabolism. Basal metabolism is the basis for us to gain muscle and lose fat, so we should pay special attention to it.

stretching

Refers to muscle stretching exercises. During stretching, it is necessary to avoid back and forth vibration. What you need to do is to pause the longest point of muscle stretching 15~20 seconds and take a deep breath at the same time. This will help and improve the muscle recovery and ligament flexibility between groups.

8. Pyramid training

Pyramid training in bodybuilding usually refers to the process of gradually increasing the training weight and reducing the number of attempts. Pyramid training can be implemented immediately or vice versa. In the process of pyramid training, the increase of weight and the decrease of times must be close. Usually, each attempt is increased by 5KG, and the number of attempts is reduced by 2 times until the number of attempts is reduced to less than 3 times. This training method is very effective for finding your own limit weight.

9. Muscle sensation

In the process of weight-bearing training, we need to pay attention to the stretching and tightening of muscles, and muscles will feel sore and swollen when exerting force. This is the feeling of muscles. Beginners often can't master the feeling of muscles well. They can experience the difference of muscles through accurate training movements and repetitions.

10. Pump sense

Muscle congestion, also known as pumping sensation, refers to the feeling of muscle swelling caused by blood flowing to the target muscle in a short time during weight-bearing training, and the muscle circumference will also increase. Good exercise and congestion will increase muscle circumference by more than 2CM. Novices can slowly find the feeling of muscle pumping after congestion as long as they strictly train their movements and are not greedy. This is a simple way to measure whether the training is in place.

1 1. Supergroup

This training method can stimulate more muscle groups in the shortest time, but the training intensity is also very great. It is not recommended for trainers below intermediate level. In fact, the method is very simple, and they are all trained according to the antagonistic muscles of the body.