How do novices exercise? What aspects should we pay attention to? Although everyone's fitness plan is different, if you want to get better fitness results as a whole, you should pay attention to several aspects.
The aim is to pursue large weight and realize gradual circulation.
Many beginners learn all kinds of fitness gods from the beginning of exercise, and choose heavy weight and high intensity. If you persist for a long time, you will not get any fitness effect, and you will be easily injured. You know, everyone's physical condition and health condition are different, and not all fitness programs are suitable for you.
In the process of fitness, both aerobic training and strength training need to follow a major principle of fitness, that is, step by step. Only by doing this step by step in a certain order can we improve the effect of fitness and avoid physical injury.
Don't do hundreds of kilograms of squats, hundreds of sit-ups and hundreds of push-ups at the beginning of fitness. After the challenge, continue HIIT high-intensity interval training and bench press for 30 minutes. Can this kind of fitness really exercise muscles? From the efficiency of fitness, posture of action >; Action intensity >; The number of actions shows that the strength of the action is not the first priority. Moreover, some muscles do not need to be over-strengthened during exercise. If the muscles in these parts are overtrained for a long time, it will lead to the problem of decreased muscle elasticity and muscle injury.
So before doing fitness, be clear about your physical condition. If you have a high body fat rate and want to lose weight through fitness, then aerobic training should start with low intensity and moderate intensity (in order to avoid knee injury caused by excessive weight base), such as jogging. After the body adapts, further improve the training intensity.
When training information power, we should first pay attention to the standardization of action, and then improve the intensity of action. Only in this way can muscle injury and knee injury be reduced.
2. The duration of exercise should be controlled, not as long as possible.
Some novices insist on training for several hours and feel that their sports performance ability is very strong. Long-term training can improve the fitness effect. At this time, are you sure you have considered your health? Whether novice or veteran, if overtraining, it will lead to excessive fatigue, and rhabdomyolysis syndrome is likely to occur. Once this disease happens, it will take a long time for the body to recover, which will not only affect the fitness effect, but also affect the health.
Some research data show that the most scientific fitness time should be controlled between 60 minutes and 90 minutes. Exercise for a long time will cause physical discomfort, and attention will decrease during training. During laziness, muscle congestion will be reduced and fitness efficiency will be reduced.
3. Don't just do aerobic training and ignore strength training.
Strength training is very important for people who gain muscle and lose fat. For people who lose fat, strength training can't burn more fat directly, but it can increase the body muscle content, which means that the body's basal metabolic rate will also increase. Basal metabolism is the dominant factor in burning fat, that is to say, high body muscle content will enhance basal metabolic ability and promote body fat burning efficiency. Therefore, weight loss and strength training can not only reduce fat, but also shape.
When doing strength training, beginners can start with compound movements (such as squat, push-ups, pull-ups, lunges, etc.). ), and more muscle groups can participate, which can increase muscles and consume more calories at the same time, which helps to reduce fat.
In life, it is not difficult to find that if one dieter only carries out aerobic training to lose weight, and another dieter loses weight by combining aerobic training with strength training, they will find that their body compactness, muscle lines and body curves are completely different.
4. Control calorie intake reasonably.
As a novice in fitness, if the purpose is to gain muscle, then we should increase the calorie intake appropriately, because muscle needs adequate nutrition in the process of growth and recovery. Especially for some thin people, to gain muscle, the first thing to do is to increase calorie intake, so as to provide the required nutrition after physical exercise. Otherwise, if you don't increase the calorie intake, there will be no nutrition for muscle to resume growth, and muscles can't be trained at all.
It is necessary for people who aim at reducing fat to reduce calorie intake. However, it is also necessary to properly control calorie intake and not completely diet. The calorie intake should meet the needs of metabolism, reduce the calorie intake by 20% than usual, and add more vegetables and high-quality protein, which will help to lose weight.
Although the above four points can't be arranged for beginners to eat and exercise comprehensively and in detail, they can also let beginners know the most basic fitness knowledge before fitness, which is helpful to improve the fitness effect.