What is the fitness coach's fitness plan? People who want to lose weight want to achieve a healthier weight loss effect through exercise, but most people don't understand how to make a reasonable fitness plan. Let's talk about a fitness coach's fitness plan first.

What is the fitness coach's fitness plan? 1 Get up and run around 6 am for at least 20 minutes. Exercise in the afternoon at least three times a week.

1, abdominal muscles: Do it 3-4 times a week, but the abdominal muscles are different from other muscles, so you have to constantly stimulate it, so you have to be exhausted every time to achieve the effect, and the interval is preferably about one minute.

Do about 6 groups. The best way to practice abdominal muscles is sit-ups. Do it once 100-200, and 20-30 is 1 group. Do at least 5 groups, depending on individual circumstances. You can increase the weight appropriately, and it is better to put a dumbbell or discus in your hand behind your head.

Push-ups can also exercise abdominal muscles. Remember, when you exercise, you must not get tired at once. You must do it in groups to be effective. Generally, you should do about 100 at a time, with at least 5 groups, depending on your own situation.

Hold your hands high, your body hangs vertically, your waist and abdomen are lifted hard, and your legs are at 90 degrees to your upper body. Be careful not to shake your body and work in groups.

2, chest muscles: lying flat, lifting barbells, the weight is subject to your own situation. 10 each group, 3-5 groups at a time. Push-ups, 30 in each group, do 3-5 groups.

3. Dumbbells, arms and tensioners should also be made in groups. According to your own situation, 3-5 groups, 50 dumbbells in each group, each group 15 arm and stretcher.

If you have more fat, you should insist on aerobic exercise. Running is very effective, you can lose excess fat and show your muscles better.

5. Pay attention to strengthening high protein and high fat in diet. The peak of protein intake is about half an hour after each exercise to 1 hour. Pay attention to eating some high-protein foods. Do the above, and persevere, persevere, I believe you will achieve your goal.

6. In terms of exercise: thin people should do moderate aerobic exercise (heart rate is between 130 ~ 160 times per minute), and the weight of the equipment is moderate (50% ~ 80% of the maximum muscle strength). Work and rest schedules can be practiced three times a week (1 every other day, 1 time), ranging from 1 to 1 half an hour each time.

Practice 8 to 10 movements at a time, and do 3 to 4 groups for each movement. The practice is to shrink quickly, pause a little, and stretch slowly. It takes about 60 seconds to do a group of actions continuously, and the interval between groups is 20 to 60 seconds. Each action interval is 1 to 2 minutes.

Under normal circumstances, each group should be able to complete 8 to 15 times continuously. If the number of times in each group is less than 8 times, the weight can be reduced appropriately; Coupled with the last two movements that must be fully completed, the muscle tissue is deeply stimulated, and the "excessive recovery" is obvious, and the exercise effect is excellent.

When doing bodybuilding, it is best to take less part in sports, especially endurance sports, such as long-distance running, playing football and basketball. Because these exercises consume more energy, which is not conducive to muscle growth and will become thinner and thinner. In addition, don't do activities that consume too much energy.

What is the fitness coach's fitness plan? 1. What is the fitness program?

The purpose of fitness program is to improve physical fitness, promote physical and mental health and prevent sports defects.

Make a scientific and quantitative periodic exercise plan according to the individual's physical condition, that is, determine the appropriate exercise frequency, exercise intensity, exercise time and exercise type according to the exerciser's health condition, physical fitness level and exercise purpose, so that the exerciser can carry out planned periodic exercise.

Second, how can a fitness coach make a better fitness plan?

What a fitness coach should do is to determine the goal according to the different physical conditions of members, that is, the purpose of exercise. The purpose of sports can be divided into subjective and objective. Subjectivity is manifested in exercise intention, desire and interest, and it is a subjective will need with emotion as the core.

Objectivity is more the demand generated by physical objective conditions such as health status and disease degree, and sports is regarded as a means to meet the needs of physical health.

The fitness coach will let members know their exercise goals, make clear the goals of gaining muscle and reducing fat, and thus match the corresponding fitness time for members' exercise. For example, aerobic exercise can achieve the effect of reducing fat for more than 30 minutes, while anaerobic exercise should generally exercise moderately according to its tolerance range.

When you start regular exercise, the fitness instructor will ask you to ensure adequate nutrition and good sleep to avoid physical discomfort caused by excessive exercise. Everyone's specific situation is different.

Fitness coaches will make different plans for them, so fitness coaches should have rich knowledge to deal with members with different constitutions.

Third, the fitness plan

physical condition

Before fitness, the fitness instructor will conduct a simple physical examination on the members to confirm whether they have diseases such as hypertension, liver and joint injury, and take appropriate exercise according to the actual health status of the members.

Exercise goal

The fitness coach will let members know their exercise goals, make clear the goals of gaining muscle and reducing fat, and thus match the corresponding fitness time for members' exercise. For example, aerobic exercise can achieve the effect of reducing fat for more than 30 minutes, while anaerobic exercise should generally exercise moderately according to its tolerance range.

Fitness time

Once a person works, there will be many practical constraints, so the time spent on fitness is naturally not so sufficient. From the point of view of scientific fitness, under normal circumstances, the fitness coach will advise you to exercise 3-5 days a week, not necessarily every day. If you just started fitness, you didn't have any fitness foundation before.

First of all, you can do systematic adaptive exercise. Suggest exercising every other day. After your fitness adaptation period is adjusted, you can do targeted exercise.

Diet and rest

People should pay attention to ensure adequate nutrition supply and good sleep after starting regular fitness exercise, whether to gain muscle or lose fat, so as to avoid physical discomfort caused by excessive exercise. This is the advice given by many fitness coaches.