Personally, I think that if you go every few days, you can go according to your original frequency! At present, I go there basically every day, but after three days, I have a day off! A friend of my fitness instructor told me the nine-word mantra of fitness before: three points of practice, three points of eating, three points of sleep! So after practicing for a few days, it's best to take a day off and let your muscles recover!
Every gym will come up with some activity plans when selling cards, and I just caught up with the lifelong challenge of a local gym, which means that as long as the gym does not close down, I can enjoy this card for life, and only need a few hundred dollars! However, the premise is that you must go to 10 at least once a month, and every time must not be less than 1 hour, otherwise you will be stuck in the second month! Perhaps it is precisely because of this constraint that I have really persisted until now!
Every time I go, it's basically one hour and ten minutes! Fitness needs to make a plan for yourself. Every time I finish my project, it happens to be such a long time! Every time I first enter the gym, I warm up with aerobic exercise, which means running for about ten minutes! Then I will do four mechanical projects. I basically divide each mechanical project into six groups, each group 10! At the same time, the weight of each group is different, and there will always be excitement when the weight changes!
For example, when I lift a barbell, it usually starts at 5 kg on both sides, and then each gear is 2.5 kg, which means that the second group is 7.5 kg on both sides, and the third group is 10 kg! Then the fourth to sixth groups are still from 5 kg to 10 kg, and so on! Generally speaking, such a wave of operation is only 12 and 13 minutes! And I do four mechanical projects, the total time is fifty minutes!
Finally, after my fitness, I will have a rest in the rest area and eat a single nutritious food, that is protein powder! Of course, this is also the method that Amway, a friend of my fitness instructor, gave me. Eating protein powder after every activity is the best way to gain muscle!
Of course, this is just my personal frequency and training intensity! In the gym, I often see many people who can keep fit for more than two hours. Everyone is big and muscular, which is really enviable! This is also to arrange fitness time for yourself according to your own goals! Of course, time is only part of the intensity!
So what's your current fitness frequency? What about training time and intensity?
Glad to answer your question!
Your problem should be that you have been in contact with fitness for a long time. Now I will talk to you about my understanding of fitness as a professional coach! I have 8 years of sports experience and 4 years of fitness coach! Arm circumference 40! Let me talk about my understanding of strength training!
First of all, you should figure out the purpose of your fitness, whether to gain muscle or lose fat, or to keep fit!
Then start to get in touch with familiar equipment, slowly get in touch with strength training, and master some combinations of fitness movements and diet! (It is suggested that a reliable coach can be invited to lead the door in the early stage)
To do strength training, you must first know your own 1RM, which is the limit weight of the action you can complete at one time! If 150kg can only push one bench press and the second bench press can't move, then your bench press of 1RM is 150kg! Then find out your fitness goal, whether you want to gain muscle or strength, or lose fat and shape! Do a set of 1-6RM for strength gain, 8- 12RM for muscle gain, and 15-20RM for fat reduction and shaping!
Secondly, talk about my understanding of fitness! Fitness is generally to practice large muscle groups, why, because it looks good! Generally speaking, we are divided into seven major muscle groups, chest, back, shoulders, second arm, third arm, abdomen, buttocks and legs! Each muscle group has at least 3-4 different movements for different positions! Generally speaking, practice 3 times a week! One body cycle a week, choose two parts at a time to practice, and then take a little abdomen 10 minutes! This is chest+humerus three+abdomen, back+humerus two+abdomen, hip and leg+shoulder+abdomen! This is basically a complete fitness process! Generally, the body circulates once a week, that is, the whole body exercises (don't worry about RM, choose 1-2 movements for each part, and do 2-3 groups to keep healthy! ) twice a week, that is, once for the upper body and once for the lower body (regardless of RM), four times a week, you can take out your arms and practice them separately, and take out your shoulders and arms five times a week! Take a day off for aerobic exercise 6 times a week, not 7 times a week, but at least one day off every week!
Finally, talk about the schedule. Suppose you practice chest+humerus three+abdomen on Monday! Choose five movements for the chest, three for the humerus and two for the abdomen! This is the action of 10, and each action is done in 3 groups, and one * * * is 30 groups. Each group is counted as 10 movements, with each centripetal contraction 1-2 seconds, peak contraction 1 second and centrifugal contraction for 2-3 seconds. This counts as 4-6 seconds, and one group has a rest for 30 seconds. It takes about 45-55 minutes for 30 groups to finish! So you say you practice strength training for 90 minutes at a time. Unless you arrange too many groups, you must practice for a long time and rest for a long time! Because I followed this training, I was exhausted after the basic training and had no strength to practice anything else!
Finally, I wrote about the training methods of normal fitness people, not those of great gods. If you are a great god, with an arm circumference of more than 45 or a strength of more than 600 kilograms, you are right if you practice hard!
Attached is a beautiful photo of our coach. The photo was taken three years ago, and now the arm circumference is 40.
I suggest focusing on fitness, with the aim of improving sub-health, rather than focusing on bodybuilding. Just go every other day or two and practice yoga for more than 40 minutes at a time.
I'm glad to answer it for you.
If possible, I suggest you go to the gym five times a week: shoulders, back, chest, arms and legs. The remaining two days are for rest and adjustment.
This is the only muscle group we need to practice, so if we have time, we will go at least five days a week, and only perseverance can be effective.
How long does it take to practice at a time? My answer is: at least two hours.
For example, when we practice our arms, you should press three heads and two heads and have 8.9 movements. Instruments, dumbbells and barbells are all suitable. Do 4-6 groups at a time for each movement, each group needs to do 8- 12, and make different numbers according to their own weight.
Finally, you have to stretch it for five minutes. In addition, at the beginning and end, if necessary, do some aerobic exercise.
That's my answer. I hope you can, and I hope you can get into a satisfactory figure.
This is suitable for people
If you are just starting to exercise, this frequency is better 3-5 times a week, and the early stage is the basic adaptation period. What you need to do is to be familiar with the correct use of fixed instruments, find the target muscle strength and adjust the breathing rhythm.
Long-term fitness will gradually form your own fitness habits and have a complete set of your own whole body training plan.
Generally, it is suitable for beginners to exercise once 1 hour, and the veteran can extend it to 2 hours. It is not recommended to exercise for more than 2 hours. Because of overtraining, the body will be exhausted due to lack of energy, and the muscles will decompose after long-term continuous exercise. Such exercise will not have a good exercise effect.
Hello: I'm Brother Monkey.
I suggest that you can do all kinds of equipment in the gym first, and get familiar with the movement principle and the target muscles for training. Then learn more theoretical knowledge about fitness and learn to arrange training plans for yourself, so you don't have to bother. Because sharpening the knife does not mistake the woodcutter, and at the same time, it can avoid injury. And every training can stimulate the target muscle group in a better position to maximize the exercise effect!
Just answer your question. If it is not a targeted high-intensity anaerobic exercise training program. If you exercise after work just for exercise. If time permits, it is actually possible to go to activities every day. As for each exercise time, it is suggested to control it within 1.5 hours. More reasonable! Have the habit of replenishing water during exercise!
On this basis, if we make progress in increasing muscle and reducing fat, improving cardiopulmonary function, metabolism, exercise ability and strength,
Then I suggest you start fitness and do more compound movements, that is, multi-joint exercises. Because it is very helpful to train more muscle groups at the same time, whether it is to gain muscle or strength. Classic hardcore compound movements Squat, bench press and hard pull-ups. Now you can do 3 groups for each movement!
Combined with fat reduction, many people will put aerobic exercise before strength training after strength training. I don't advise you to do this. Proper aerobic exercise is best not to exceed 50 minutes. It is recommended to jog or walk slowly on the treadmill, because the intensity itself is not low if strength training is in place. The core idea of muscle strength training is that the movements must be standardized and safe, with large weight, low frequency, multiple groups, long shifts and multiple changes to stimulate the target muscles. Try to control the time to complete a training within 60 minutes. Long-term high-intensity strength training is not conducive to muscle growth!
Actually, how can I put it? It's up to you to go to the gym every few days. You can go to the gym every day, or you can go to the gym five times a week to rest twice, so that your muscles can be effectively relaxed, thus effectively increasing your muscles. This is very effective for those who want to be big or beautiful. Just need to arrange the time reasonably in the process of re-exercise, which part to practice every day and another part the next day, so that you can practice on the first day. I will practice until I am exhausted, until I can't practice, which will make me bloodshot, swollen and even make my muscles feel torn. In the gym is nothing more than aerobic exercise (running? This is very effective for people who want to lose weight. Aerobic exercise is mainly used to reduce fat. After aerobic exercise, instrumental exercise is mainly used for shaping and can also increase muscles. If you use equipment, you can train according to the parts you want to practice every day, then do abdominal training, mainly to train the core and abdominal muscles, and finally complete aerobic exercise. Practice according to your actual situation, don't train blindly, it's not good for your health. The initial aerobic exercise and the final aerobic exercise and abdominal exercise must be done every day. As for anaerobic sports equipment, it is also part-time training every day. And many people try their best to take supplements, such as protein powder and nitrogen pounds. I don't advocate it, and I never take these supplements. And the training method is to practice all the time when I go to the gym, and practice three times a day when I rest. The calculation time should be more than ten hours. You'd better not train like me, but train better. That's all you have to say. It's up to you.