What is the correct order of fitness and weight loss? In real life, many people grow a lot of fat on their bodies due to sedentary reasons, which will affect our body and mind in the long run, so we should start to lose weight. What is the correct order of fitness and weight loss?

What is the correct order of fitness and weight loss? 1 Many bodybuilders have encountered it: I am also running, doing push-ups, squatting and so on. Why do I always feel invalid? In fact, your body is stubborn. To break its original state, it needs long-term and regular training. The reason why I told you "plan and stick to it" is not chicken soup, but science.

Warm up first when exercising, including full-body stretching and leg lifting. Then do special muscle training to improve the exercise ability of muscles and eat as much carbohydrates as possible. Then do aerobic training to improve heart and lung function and burn more fat. Finally, stretching exercise should be done for the moving parts, which can prevent sports injury and relieve muscle fatigue.

The correct fitness sequence is as follows

After warm-up, the joints of the body are basically active, and the blood flow of muscle groups also increases slightly. At this time, special muscle training can strengthen muscles, reduce fat accumulation, shape healthy muscle lines and make the appearance slimmer. We often say that if we want to lose weight, gain fat legs and worship meat, we have to work hard at this time.

Fitness white:

Muscle training time 10 ~ 20 minutes. Learn the correct movements first, and then strengthen the practice step by step, from quality to quantity.

For example, when doing flat support, pay attention to the body in a straight line, the abdomen is tightened, and the waist does not stay. First, practice in groups of 30-45 seconds, and gradually increase the exercise time. At first, you may not be able to hold on to 10 second, but first make sure that the action is correct, because if you hold on to an incorrect action, one minute is zero.

Ordinary bodybuilders:

The muscle training time is 20 ~ 40 minutes, and the training intensity can be slightly strengthened to train the muscles of the body in a planned way.

Intermediate and senior bodybuilders:

You can appropriately extend the training time or improve the training intensity according to your own needs. They can add high-frequency muscle training after special muscle training. High-frequency muscle training is a way to train muscles by repeating the same action many times.

For example, riding a bicycle is to repeatedly pedal and exercise the muscles of the legs and waist, thus fully driving all parts of the body to actively coordinate their actions. This is high-frequency muscle training, and it can also be practiced step by step in groups. Note that this is different from riding in aerobic exercise, and the intensity of exercise training is also different.

Why should we do anaerobic training first and then aerobic training? There is a simple reason. From the strength point of view, you can reach the best state of your body after warming up. If you are aerobic first, you will inevitably consume core strength and physical strength, and you cannot use the maximum weight.

From the effect of reducing fat, aerobic exercise, in the early stage of exercise, the ability to consume fat is not obvious. Anaerobic exercise only consumes sugar, not fat. Therefore, it is inevitable to do anaerobic first, wait until the sugar consumption is almost the same, and then do aerobic exercise to consume fat and lose weight. However, if you pay attention to your strength, you can try not to lose your muscles.

What is the correct order of fitness and weight loss? 2 1. Warm up before exercise.

Many people underestimate the warm-up, but the most neglected is the most important. The coach will definitely let you warm up first and then help with the auxiliary exercises. No matter what exercise you do, you should try to warm up, dredge your bones and muscles, and stretch your muscles; Follow a step-by-step process to get your body into motion slowly. If you don't warm up, bones and muscles won't open, and it's easy to strain ligaments or muscles.

2. First, carry out special muscle exercises.

Sometimes I want to shape a certain part of my body, such as feeling fleshy arms or thick waist. All these require special muscle exercises for a part of the body. Only through exercise and exercise can the accumulated fat in these parts be converted into muscles, and the appearance will look slimmer.

3. Then enter the high-frequency muscle exercise.

High-frequency muscle exercise is a way to train muscles by repeating the same action many times. For example, riding a bicycle is an action of repeatedly stepping on the pedal, repeatedly exercising leg and waist muscles, and fully driving all parts of the body to actively coordinate actions. This is high-frequency muscle exercise.

4. Full-body stretching.

You can practice aerobics, and the gym has its own full set of aerobics classes, which you can take with you. Generally speaking, aerobics is a whole-body exercise. After high-intensity muscle exercise, you can practice aerobic exercise to stretch the muscles that have just been very nervous, so as to relieve the acidic substances produced by the exercise muscles and prevent muscle soreness. At the same time, consolidate the previous exercise and make the muscles firmer.

5. Sit down and have a rest after taking a rest.

Yoga, Pilates, these flexible movements are actually good for the human body. After the above exercises, stretch the meridians with the yoga instructor. After tightening the body, let the body stretch flexibly. After such a rest exercise, you can sit down and have a rest and replenish some water, and a perfect gym exercise will be over.