Is everyone suitable for group classes?
The answer is to look at your own needs.
Most people choose the needs of the gym, especially girls, which are nothing more than reducing fat, losing weight (commonly known as weight loss) and shaping to improve sub-health status. A few people gain muscle and weight. The training strategies used by different fitness needs are completely different.
The human body is composed of many components, and bones, muscles, fat and water account for most of the body weight. The content of bone and water is basically fixed. Whether you drink a fighter plane or a bucket of water every day, the volume has hardly changed. Due to different eating habits and exercise methods, the content of bone and fat will vary greatly. At that time, our fitness was mainly around muscles and fat.
Reducing fat refers to reducing body fat (more subcutaneous fat) as much as possible and maintaining the existing muscle content.
Losing weight, as most girls say, actually means minimizing fat and muscle and reducing weight to a value or range. What needs to be emphasized here is that the weight loss mentioned by professional athletes refers to cutting off a lot of water and fat in a very short time (1~7 days) to meet the requirements of the competition. Extreme measures should not be imitated by non-professionals and will do great harm to health.
Plasticity refers to appropriately reducing the local subcutaneous fat content and increasing or maintaining a certain muscle content. For example, the places where girls are most likely to accumulate fat are abdomen, buttocks and upper thighs. If you want to have a beautiful vest line or a tall and straight hip, you need to strengthen the abdominal and hip muscles while reducing excess fat, so that the muscles can maintain a certain content, which will be more three-dimensional.
Muscle building, as the name implies, is to increase muscle content and make the body look hard and strong. Adults can only increase muscle content by increasing the volume of muscle cells (muscle fibers for short), because the number of muscle cells is determined by genes, and muscle cells stop dividing as adults, just like neurons. The number of muscle cells in each person is not very different. The difference between muscular man and sparerib man is only the difference of muscle cell volume.
It can be seen that the realization of the above requirements will be attributed to the maintenance of fat and muscle content.
As the most efficient energy storage substance in human body, fat is very easy to be synthesized and accumulated. There are only two ways to prevent it from accumulating. One is to avoid eating too much high-calorie food, which exceeds the amount needed for physiological activities in the body. The other is to do more aerobic exercise, so that the accumulated fat is decomposed into ATP and consumed. Because it is impossible to control calorie intake accurately, I think the disadvantages of dieting need not be described too much, so burning fat is a better choice. Aerobic exercise is a moderate-intensity exercise in which all muscles participate in a certain period of time, and it is the best exercise to burn fat, such as dancing, running and climbing stairs. This is especially true for group classes offered by gyms. Compared with aerobic exercise in daily life, the movement is more comprehensive, the intensity is more standard, and it is more atmospheric and easier to enter the state.
Muscle fibers are made up of countless smaller protein fibers in cells. Increasing the volume of muscle fibers is essentially a process of breaking small protein fibers and then restoring thickening. The exercise to achieve this goal is called resistance exercise or resistance training. Resistance training is a training method to distinguish the whole body muscles and stimulate a specific muscle alone, such as biceps brachii. Conceptually speaking, resistance training refers to a group of aircraft overcoming certain resistance (which is necessary in size and will be introduced separately in the subsequent article) and completing training for a certain distance or time, such as holding dumbbells to bend or lifting dumbbells horizontally. All kinds of large-scale fixed instruments that can be seen in the gym, such as barbells, dumbbells and elastic belt, are common resistance training tools. Even some group classes involve resistance training.
therefore
If you are reducing fat, you should keep the muscle content as much as possible and consume fat to the maximum extent, because muscle is the most effective tool for burning fat. If so, the group class is your best choice. There are many kinds of group classes now, including aerobic dance aerobics, pedal, trampoline, and bicycle classes, as well as multi-functional group classes such as barbells and dumbbells, which mainly focus on muscle endurance training. What you need to do is to take part in various league classes.
If it's to lose weight, it's relatively easy, and you can realize a group class based on aerobic exercise. However, it should be remembered that the ability to consume fat without muscle is weak, but it is easier to accumulate fat, which is why many girls lose weight and the meat is still loose, because you cut off the muscle at the same time, but the proportion of fat has not decreased much.
If you are plastic, group classes may not be your best choice. A lot of aerobic exercise consumes a lot of sugar as well as fat, and muscle injury recovery needs a lot of calories, which are more from the decomposition of sugar. Therefore, maintaining the heat supply required for muscle recovery is far more meaningful than letting fat consume first, because when your local muscle density increases, fat consumption is the daily life of these muscles. You can choose a small tool group class based on muscle endurance, and it is recommended to carry out resistance training, especially for the muscles you want to shape.
If you gain muscle, send a word first: The road is long and its Xiu Yuan is Xi, and Xiu Yuan is Xi! It is far more difficult to gain muscle than to lose fat. Muscle is a luxury. If you use it and discard it, group classes are definitely not your choice. Your destination is only resistance training+nutrition+adequate sleep time.
finally
Demand is king, demand determines the way of fitness, remember to follow suit.
If this article is useful to you, I look forward to your praise and support.