It's really a bit difficult for people with zero foundation (fitness foundation) to start fitness.
First I don't know what to practice, then I don't know how to practice.
This is a big threshold that prevents many people from taking the first step of fitness.
Today, I'm going to talk about how zero-based people start fitness.
First, exercise steps
Warm-up (3-5 minutes)-Strength training (30-60 minutes)-Aerobic exercise (30-60 minutes)
The main purpose of warm-up is to raise the temperature of the main parts of the body, and the second is to let more blood flow to the muscles and prepare the body for strenuous exercise.
Warm-up will make tendons more flexible, thus avoiding joint, ligament and muscle injuries.
Do strength training first, then do aerobic exercise, because aerobic exercise consumes a lot of energy, disrupts the fibers in the body, and reduces your nerve fiber recruitment ability and muscle fiber strength. If there are strength training and aerobic training in a day's training plan, it is recommended to put strength training before aerobic exercise.
Second, the training plan
Follow the above fitness steps: warm-up-strength-aerobic.
You can make an exercise plan:
1, jog for 5 minutes
2. abdominal muscle training+Push-ups
3, 5 km run or 15 minutes hiit, once every two or three days.
This is a simple scheme that is more suitable for the needs of the public, and it is also a relatively basic scheme to increase muscle and reduce fat.
Third, proper exercise.
Training should also pay attention to the combination of work and rest, and don't train every day from the beginning, especially for beginners.
First of all, muscles also need rest and recovery. Muscle growth refers to excessive recovery during the recovery period to achieve muscle growth.
Another issue is efficiency. Muscle is very tired every day, so it is difficult to get higher training efficiency.
Practice every other day or three times a week.
Don't practice yourself hard from the beginning. Fitness is a living habit, which needs to be cultivated bit by bit.
Fourth, basic fitness knowledge
1, muscle growth:
Muscles don't grow during exercise. Exercise will destroy muscle fibers. In the later period of recovery, the body supplements and repairs muscle tissue through the intake of protein in the diet. During the repair process, muscle fibers will increase. So if you want to gain muscle, you should pay attention to supplementing protein in your diet.
2, weight training:
Generally speaking, there are 4 groups for each movement, with 8~ 12 for each group. A large number of scientific experiments have proved that group exercises can better stimulate muscle growth.
Exhaustion, which many people don't understand, is muscle weakness after each group of action training. For example, when you finish the tenth time, you can't do 1 1, or you can only do this action in a deformed way, then the 10 action will be invalid.
3, muscle gain is local, fat loss is the whole body:
Many people often ask, how to thin belly, how to thin legs, how to thin waist, here to explain, fat loss is a whole body thing, there is no local fitness, local muscle gain can be.
Ok, the principle of beginners starting fitness is over, and you can start your fitness plan.