1, preheating

Losing weight in the gym requires a corresponding warm-up. You can use the treadmill first. Set the speed of the treadmill according to your physical condition, such as height and weight. Generally speaking, it should be set between 6.5 and 7.

Then you can choose to run for more than ten minutes and walk for a few minutes to use the treadmill. Of course, you can also increase the specific time according to your physique.

Step 2 do aerobic exercise

After running, you can do the following aerobic exercise. Doing this exercise can help you complete the breathing process more smoothly. Generally speaking, fitness equipment such as exercise bikes and mountain climbing machines can be used.

If you are at home, you can do aerobics, jump, or ride a bike. You can do the following sit-ups after you finish. You can choose the number of groups according to your own situation. After finishing a group, you can take a break before doing it, but you must pay attention to the norms of action.

Step 3 do strength training

This strength training should be accompanied by a coach. Generally speaking, the equipment should be used according to the coach's advice. Generally speaking, you need to continue training equipment and training methods according to your weight. You need to listen to the coach's advice according to your own situation.

Extended data

First, the misunderstanding of fitness and fat reduction

Myth 1: Aerobic exercise can control body fat better than strength training.

Fact: Aerobic exercise combined with strength training is the best way to control body fat at an ideal level.

Many people mistakenly believe that simple aerobic exercise is the most effective way to control and reduce body fat for the following two reasons.

① Aerobic exercise consumes fat first, and strength training consumes glycogen stored in the body;

② Within the set heart rate range, 45 minutes of aerobic exercise consumes more calories than the strength training at the same time, while the strength training of stop-and-go training needs rest between each group and consumes much less calories. ?

Indeed, from the perspective of human energy supply system, the human body consumes ATP and CP at the beginning of exercise, then glycogen, and then fat begins to participate in energy supply. Yes, 45 minutes of aerobic exercise consumes more calories (the same intensity) than the same time of strength exercise.

But people who increase muscle mass are included, because their metabolic rate at rest has increased, so even at rest, the calories consumed by the body in a day have increased greatly. It is estimated that for every 0.5 kg of muscle added, the body can consume 50 ~ 100 kcal per day.

For a person who has gained 5 kilograms of muscle, this means that he will consume 500 ~ 1000 kcal a day, which means 3500 ~ 7000 kcal a week. You know, a person weighing 60kg, running at a speed of 8km/ hour, consumes less than 500 kilocalories. ?

The reason is this: aerobic exercise can achieve the purpose of consuming calories, but it can't improve the metabolic rate for a long time. Although strength exercise can't increase the heart rate for a long time, it increases the total muscle mass, thus increasing the metabolic rate and making people consume more calories at rest. This is why the combination of aerobic exercise and strength exercise is the best way to lose weight.

Myth 2: The more aerobic exercise, the better.

Fact: Doing a good thing may turn into a bad thing, leading to the opposite result. The same is true of aerobic exercise.

Although aerobic exercise is an effective way to consume fat, long-term aerobic exercise consumes not only fat but also muscle. It has been found that two hours of moderate aerobic exercise can consume 90% of leucine, which is a very important amino acid for muscle growth.

Under normal circumstances, normal leucine levels can prevent muscle decomposition caused by excessive exercise. However, long-term aerobic exercise will make the body tired, and at the same time, muscle loss will cause problems such as decreased immunity, loose skin, decreased joint stability and easy injury.

Myth 3: Low-intensity aerobic exercise consumes more fat.

Fact: It's not true. The principle of reducing fat is that you consume more calories than you absorb every day, and high-intensity exercise can consume more calories than low-intensity training.

Sports physiologists have found that when the amount of exercise reaches 60% of the maximum heart rate, the body consumes more fat than sugar (glycogen) or protein (muscle). But if the intensity of exercise is higher than 75% of the maximum heart rate, the body will directly use fat, sugar and protein as energy sources.

In other words, the harder you practice, the more calories you burn. However, for beginners or elderly people with diseases, we should follow the principle of step by step and gradually increase the amount of exercise to effectively improve the cardiopulmonary function and adapt to greater exercise intensity as much as possible.

Note: The simple method for calculating exercise intensity and heart rate is as follows.

(220 years old) × set percentage of exercise intensity

If a 35-year-old person exercises at 70% of the maximum heart rate, his heart rate should be kept at 130 times per minute.

That is, (220-35) × 0.70.

Myth 4: Do aerobic exercise first, and then do strength exercises to become slim.

Fact: In order to consume more calories, aerobic activity must have a certain intensity, and the ideal way is to reach more than 70% of the maximum heart rate.

The purpose of strength training is to increase muscles, and the ideal weight is to repeat 6- 12 times in each group in the correct posture. The wisest thing to do is to do strength exercises after a short warm-up and then do aerobic activities.

If you put aerobic exercise in the first place, because it can reduce glycogen reserves and devour your strength, then your weight may not decrease, but will increase. On the contrary, if you do strength exercises first, you will soon reach the required state and get ready for aerobic exercise.

Myth 5: Do more aerobic exercise for 20 minutes and eat more sweets or other delicious food.

Fact: If you want to eat more sweets, it won't hurt to extend aerobic exercise time occasionally, but if it becomes a habit, the result will only be harmful.

If you often use prolonged exercise as an excuse for overeating, you have actually put yourself in an overtraining situation, so your body has no time to recover from overtraining fatigue. When the body can't adapt to training, it is very difficult to gain muscle and lose fat.

Because overtraining will lead to excessive secretion of catabolic hormones and attach to muscles, making it impossible to synthesize them. Therefore, people who often overeat in one meal should slightly increase their intensity in the next aerobic training, or reduce their calorie intake in the next meal.

Second, the best way to reduce fat

It is strength training+aerobic training.

It can not only improve fat burning efficiency by increasing basal metabolic rate, but also maintain good posture and joint stability, bringing more beautiful lines, and this method is easier to adhere to.

HIIT is also a very good choice for young people with a certain training foundation, which consumes more calories in a shorter time. Of course, whether the purpose of your exercise is to gain muscle or lose fat, the most important thing is of course to stick to it!

References:

People's Network-Did you do the right thing to lose weight in the gym? These three tricks make it easy for you to lose meat.