About those strength training, those things, dry goods science knowledge sharing
Eight must-see courses for strength training.
Novices practice strength several times a week.
Beginners (fitness novice 1-3 months)
Mainly in order to adapt to exercise, it is suggested that 2-3 times a week can have the greatest training effect.
How long does each strength train?
Strength training time needs to be controlled within 60-90 minutes.
The glycogen stored in our body is only enough to maintain strength training for 45-90 minutes.
After 90 minutes, we can only provide energy by decomposing protein.
Correct action sequence of strength training
Warm-up → anaerobic → aerobic → stretching
Fat-reducing population
Warm up for 5 minutes
Exercise without oxygen for 30-50 minutes.
Aerobic for more than 30 minutes
Stretch for 5 minutes.
Shape the crowd
Warm up for 5 minutes
Exercise for 40-60 minutes without oxygen.
Aerobic for more than 30 minutes
Stretch for 5 minutes.
Eight must-see courses for strength training.
Aerobic or strength first?
Muscle strength training ranks first, and aerobic training ranks last.
If you put aerobic in the first place, you will consume sugar in your body, while you are doing strength training.
Can only consume protein. If you put aerobic activity in the first place, because it can reduce muscle sugar.
Yuan reserves and devours your power.
Aerobic exercise suggestion
People who have just started aerobic exercise can start with low-intensity aerobic exercise.
(brisk walking, jogging, cycling, elliptical machine, low-intensity aerobic exercise)
After physical fitness becomes stronger and adapts, increase the intensity of exercise and choose aerobic with high calorie consumption.
(Skipping rope HIIT boxing running rowing machine)
Eight must-see courses for strength training.
How to make a reasonable training plan
1 people with reduced fat
Do large muscle group moderate compound movement training, such as squat, lunge and so on. Multi-joint resistance training,
It is suggested that the four groups should exercise more than 16 times each time, and it is better to use HI IT to reduce fat for 30 minutes after anaerobic treatment.
2 shaping the crowd
It is suggested to carry out single-site or upper and lower limb differentiation training, such as hip-back-chest-shoulder training separately; choose
Select 4-6 groups of medium weight, and each action 12 times.
Eight must-see courses for strength training.
Do you need to eat before exercise?
Before strength training
Supplementing fast carbon before strength training provides energy for follow-up training, such as banana yogurt and bread slices, in moderation.
Do not eat.
Before aerobic exercise
Beginners are advised to supplement carbohydrates and protein before aerobic exercise to avoid hypoglycemia. Get used to eating on an empty stomach.
Oxygen-deficient veterans can't eat it.
Do you need to drink protein powder after exercise?
Fat-reducing people: According to your protein intake demand, it is recommended that you combine your daily diet.
Manage collocation and realize the supply of protein.
Shaping the muscle-increasing crowd: suggestions for muscle-increasing demands: supplement protein powder after training to speed up muscle synthesis.
But it should be calculated reasonably to avoid excessive intake of protein.