How long will it take to see the effect of fitness? The benefits of sports can't be enjoyed for a lifetime. Many people choose this sport when they lose weight. Exercise can relieve our mood. We often do this sport. If you know how long it will take to see the effect of fitness, then act quickly!

Fitness 1 How long will it take to see the effect?

There is no magic medicine or specific exercise method in the world that can help us shape quickly. It depends on our long-term persistence. Getting a perfect figure and keeping it is a way of life, which means that we must regularly evaluate our fitness achievements.

And how long does it take to achieve different goals? The following detection methods can help you ~

First, muscle strength and endurance.

1, increase muscle weight

Muscle weight depends on the number and type of natural muscle fibers (cells). There are two specific types of muscle fibers: slow-contracting muscle fibers (type I fibers) and fast-contracting muscle fibers (type II fibers).

Slow contraction muscle fiber is mainly used for endurance sports such as walking, running and aerobic exercise. In addition, these fibers are also used for repetitive exercises such as push-ups and belly rolls. Fast-contracting muscle fibers are responsible for short-distance, fast and high-intensity sports such as sprinting and jumping.

Generally speaking, novice athletes, both men and women, can gain 2-4 kg of muscle in the first 3 months of weightlifting practice.

2, improve muscle endurance

Muscle endurance depends on the number of slow-contracting muscle fibers you have. This kind of fiber has strong aerobic oxidation ability, and it can provide more energy for the body during long-term exercise, such as running, cycling, swimming and all the exercises listed in the table (the table below).

These fibers can resist fatigue and are suitable for low weight and repeated exercise. It takes six weeks to improve muscle endurance, depending on your health.

But after four weeks of exercise, you will become energetic and feel better.

3. Increase muscle strength

The growth rate of muscle strength far exceeds muscle weight and endurance. You can become stronger in three weeks; However, it is also important to understand that your nervous system will automatically mobilize muscle fibers that have not participated in weight training in the first three weeks.

This process is called exercise learning, because your muscles will respond to the challenging workload in the exercise plan.

The following are examples of muscle strength and endurance goals.

● Beginner:

Complete one round of repeated training 12 ~ 15 times on the weight training machine, three times a week for four weeks. Improve muscle endurance in this way.

● Senior:

Three times a week, do three groups 12 special training for chest, back, shoulders and arms for 6 weeks. Enhance the strength of upper limbs in this way.

Second, reduce fat.

There is a difference between losing weight and losing fat. Ordinary people can safely lose 1 ~ 2 Jin of fat every week, and it takes about 14650 joules for each Jin of weight loss. Although fat should be reduced proportionally more, the excess weight may be water or muscle. Without proper nutrition and exercise, your body may eventually consume the muscle tissue you crave.

Generally speaking, you can safely lose 1% ~ 2% fat every month. Fat loss involves all parts of the body, and you can't control which part of the body to lose fat from. There is no exercise in the world that can specifically reduce fat in a certain part. Reducing fat requires an organic combination of nutrition, aerobic exercise and strength training.

The following is an example of a fat reduction goal.

● Obese people:

In the next 10 week, lose 10 pound by reducing about 14650 calories per week. To do this, the daily intake of calories from food will be reduced by about 1046 joules, the amount of exercise will increase, and it will burn about 1046 joules more.

● Overweight people:

In the next 30 days, do 30-minute aerobic exercise with 70% intensity three times a week, attend training camp courses twice a week, quit sweets and lose body fat 1%.

Third, balance and core strength

Nowadays, fitness centers are equipped with all kinds of new equipment to improve balance and strengthen core muscles. These include BOSU, resistance ball, balance plate, frisbee and foam shaft. However, you don't need fancy equipment or extra time to improve your balance.

When training biceps brachii, one foot movement or standing on uneven plane can improve the sense of balance. Ensuring that all core muscles can be mobilized when doing supine push-ups can improve core strength.

The following are examples of balance and core strength goals.

● In the next three exercises, during strength training, the core muscles are mobilized by contracting the pelvic floor muscles and abdomen.

● Stand on the polo ball for 15 seconds three times a week, and then increase it by 5 seconds a week until you can stand 1 minute, which can improve the balance.

How long will it take to see the effect of fitness? In fact, what you need to tell everyone is that fitness doesn't take a month or two. Muscle will go through a rapid growth period, that is, the first month and the second month of fitness, and then the muscle will grow slowly, but it is not that the muscle has stopped growing, just not so fast.

Later, you found that the muscles you worked hard to practice before were not very good-looking, and there were still many places where the muscles were not well practiced, so you started practicing again. When you see other people with beautiful backs and shoulders in the gym, you may want to practice your backs and shoulders. At this point, half a year has passed.

When I overhear that not practicing legs will lead to uncoordinated muscles, I want to start practicing legs again, try other new moves and make a detailed weekly fitness plan for myself. Almost a year has passed since this time, and your muscles may look much better than before.

But the muscle effect of the whole body is not obvious.

After that, you will meet a friend whose status and strength are similar to yours. You want to go hand in hand, encourage each other and start making detailed fitness plans.

You and your partner have more fun, and then you two find that you can't be limited to muscle shape.

So we started lifting weights such as high flip and high grab, because you know these explosive forces are also very important.

The longer you know about fitness, the more you pay attention to body fat and the more sensitive you are to muscle control. You start to lose fat, hoping that your muscle groups will become clearer and clearer.

For several years, you feel that your muscles are getting slower and slower. You start to watch videos and articles, learn about human muscle tissue and learn a lot of professional knowledge. Practice is the only criterion to test the truth, so you go to the gym with your theoretical knowledge and experiment with your partner.

Many years later, you will find that you are not satisfied with your muscles, but you are deeply in love with them.

Fitness is a sport that allows you to exercise and keep healthy. It allows you to enjoy another life attitude and beauty brought by exercise, instead of blindly pursuing the effect. The effect depends on people's goals. When your goal is bigger and bigger, the effect you pursue will become stronger and stronger.