0 1 strengthen the whole body training
If you want to improve the efficiency of fitness, the first thing to do is to train the whole body, but whether to gain muscle or lose fat depends on your personal situation. During training, the more muscle groups exercise, the earlier the exercise should be carried out. The so-called pump feeling means that after a considerable intensity of resistance training, the target muscle will rush to the target muscle. At this time, the muscles will have a feeling of swelling, which is called a pumping feeling. This will not only improve your training effect, but also stretch the surrounding muscle fascia to a greater extent. For example, squats, hard lifts, stretching and other exercises that are very effective for muscle exercise should be carried out as soon as possible. This can improve the exerciser's attention, prepare the muscle groups in advance, and then do systemic aerobic exercise. This can prevent muscle groups from being hurt. Our common inappropriate exercise is that muscle aches often take many days to recover after exercise, which is definitely not conducive to improving fitness efficiency. Fitness needs us to stick to it every day. As long as we slack off one day, the effect will not be achieved.
Add more protein.
Protein is an essential element for human body supplement, which contributes to the formation of muscle groups. In order to improve the efficiency of fitness, we must change bad eating habits, such as eating high-calorie food, eating supper and drinking beer, which will not only destroy the effect of fitness, but also be beneficial to our health in the long run. A balanced diet, generally speaking, effective fitness is inseparable from diet. In order to keep a good figure, we should not only make a reasonable physical exercise plan, but also cooperate with the corresponding diet and balance it. We need to eat more high-protein substances, eat more foods rich in cellulose, eat less junk food or greasy meat, and eat more meat such as beef and chicken.
Add more water and functional drinks.
For an adult, at least 8 glasses of water should be added every day, but high-intensity exercise will accelerate the loss of water in our body. Therefore, at the same time of exercise and fitness, we should also supplement enough water. I believe everyone knows that water can improve the metabolism of the human body and accelerate the metabolic movement of various organs of our body. Therefore, in order to achieve the ideal fitness effect faster and better, you need to supplement a lot of water during exercise. Exercise and hydration are very important to your health, and slight dehydration will reduce your muscle endurance. During exercise, add15 ~ 20 ml of water every100 ~ 200 min, and the water should not exceed 600ml within one hour. This will not only keep you hydrated, but also mean that you have more blood flow and liquid to fill your veins and arteries, thus amplifying your pumping feeling. It is also important to replenish water in time after exercise. Exercise brings us not only sweat, but also a sense of burnout. When we feel tired from exercise, it proves that we have consumed a large part of our physical strength. If we want to continue to exercise, we must regain our strength. Generally speaking, drinking energy drinks is the fastest. We will recover our physical strength in a short time and continue our muscle strength training.
Take a proper rest between groups 04.
In life, we all advocate the combination of work and rest, which is not a lazy behavior, but tells us that only proper rest can make our work more efficient. The same rules apply to fitness. We make a fitness plan for ourselves. According to different exercises, rest for 5 to 10 minutes every half hour to give muscles and body a buffer. During this break, we can drink some water or functional drinks to supplement our physical strength. After the physical strength is restored, the next group of exercises can be carried out, and effective rest can ensure that the next group of exercises is more efficient.
Exercise at the right time
Generally speaking, the metabolism of the human body is the most vigorous from 4 pm to 9 pm. Therefore, for friends who want to lose weight, we must seize this good opportunity. However, this time just includes our dinner time, and many friends will ask, how can we exercise immediately after dinner? In this regard, I want to say that you should eat rice and lose fat. How can we make both reasonable? Of course, first of all, you should finish your dinner before five o'clock, preferably digestible food such as porridge, and eat seven points full. Start fitness training after 6: 30, stick to it for an hour, and you can burn calories.
Record your own fitness data.
An efficient fitness is definitely not blind. The first thing to do before exercise is to sort out your fitness plan and make relevant records. For example, run for 30 minutes, rest for 5 minutes, and then do strength training. The name and time of each exercise should be clearly recorded, so that you can clearly understand your own degree and amount of exercise, make a reasonable fitness plan for yourself and improve your fitness efficiency.
Pay attention to sleep and rest.
An efficient fitness, in addition to working hard on exercise, should also strictly abide by the body's own work and rest rules. Generally speaking, after 22 o'clock in the evening, all organs of the human body will enter a state of rest. Therefore, after finishing the fitness training before 9 pm, you should wash up as soon as possible and let your body rest early. If the body is in an overdraft state that disrupts the normal work and rest time for a long time, the fitness effect is not good, only the night before. Good sleep is also very beneficial to our metabolism. After the metabolism is accelerated, the effect of fitness is more effective.
Do more cross-training
In other words, we can't just play the same sport. If we only run for a long time, the main position of our exercise is only the calf. If we exercise too much, it may also lead to very developed calf muscles, which is not conducive to physical beauty. Therefore, doing more flexibility exercises such as yoga can relieve developed muscle groups and shape physical beauty. And the advantage of cross-training is that it can reduce the fatigue caused by long-term boring training. Spanning different sports can improve our enthusiasm for sports, and a positive fitness mentality will make our fitness efficiency much higher!
Make a detailed fitness plan.
For most people, the effect of exercise is definitely not achieved overnight. Therefore, in the face of a large number of different exercises, we must first understand how many calories this exercise consumes, and then record them in the fitness plan. Then, according to the effect of exercise, work out the amount of exercise you need every day, and also optimize the exercise items reasonably to avoid feeling sleepy and tired by repeating the same exercise every day. In order to achieve efficient fitness effect, it is necessary to make such a reasonable fitness plan.
10 Improve enthusiasm with music
For most people, exercise is a boring thing, and it also tests their endurance. Therefore, it is not easy to keep them in high spirits for a long time. Generally speaking, when we sleep, in order to fall asleep better, we will choose to listen to light music to help ourselves fall asleep. Then, by the same token, in order to keep our active interest for a long time, we should always keep high spirits. At this time, the most effective way is to use some dynamic music, which can eliminate our boredom during exercise, stimulate our sports fun and improve our fitness efficiency.