Warm-up-anaerobic exercise-aerobic exercise-stretching massage

Exercise time suggestion:

Give priority to reducing fat.

Warm-up: suggested 5- 10 minute anaerobic: suggested 40-50 minutes aerobic: suggested 40-45 minutes stretching: suggested 5- 10 minute.

Priority shaping

Warm-up: suggested 5- 10 minute anaerobic: suggested 40-50 minutes aerobic: suggested 20-30 minutes stretching: suggested 5- 10 minute.

How many times a week do beginners exercise?

Those who need to lose weight can practice 4-5 times a week, those who need to shape can practice 3-4 times a week, and those who need to gain muscle can practice 3-4 times a week.

It is not recommended to train every day, and the total length of training every day should be controlled within 2 hours.

Sports content suggestion

Warm-up suggestions: Choose a treadmill: slope 1, speed 5-6, walking time10 min; Opening and closing jumps: 30 minutes for each group, 20 seconds for each group, and 4 groups; Leg lifts: 40 times in each group, 20 seconds apart in each group, and do 4 groups.

Suggestions on anaerobic exercise content: squat, bench press, hard pull, flying birds, bending and other equipment to carry loads.

Suggestions on aerobic exercise content: treadmill, elliptical machine, aerobic exercise, fighting exercise; Treadmill can choose jogging or mountain climbing. Jogging suggestion: slope 1-3, speed 7- 10, time 30 minutes. Climbing suggestion: the slope is 8- 10, the speed is 6, and the time is about 45 minutes.

When do you need stretching and massage?

Before exercise: especially before strength fitness, massage and stretching must be done after exercise: Massage and stretching help to relax muscles, accelerate the elimination of lactic acid and relieve exercise pain.

Suggestions on training arrangements:

It is suggested that large muscle groups should be trained with small muscle groups, and unified muscle groups should not be trained every day, which is not conducive to gaining muscle and reducing fat. Beginners can increase the training frequency for muscle parts with poor strength once a week: large muscle group: back/chest/hip small muscle group: abdomen/shoulders/hands.

What to eat before and after training:

Within 30-60 minutes before exercise, low-carbon water food and appropriate amount of protein can be supplemented, which is helpful to improve the efficiency of burning fat during exercise and help burn fat. Within 20 minutes after exercise, you can supplement some complex carbohydrates and a large amount of protein, which can help restore energy quickly, supplement the consumption after exercise and improve the metabolic level.

Recommended low-carbon water foods: brown rice, whole wheat bread, oats, sweet potatoes, etc.

Protein food recommendation: eggs, milk, protein sticks, etc.

Recommended foods with high carbon water: white rice, steamed bread, etc.

Protein food recommendation: eggs, milk, protein powder, protein bar.

What should I pay attention to in training?

Because you will sweat a lot during training, you must replenish water in time, choose a small amount for many times, and drink water for about 5 minutes.

Generally, when doing barbells and dumbbells, muscle building is done 8 12 times with maximum weight, shaping is done 18 times with light weight, and one group is done 4-6 times. The rest time of each group should not exceed 60 seconds. People with a large weight base should try to climb mountains to reduce fat and do this aerobic exercise quickly, or try to run less with an elliptical machine to reduce the pressure on their knees and protect them.

The first week after the menstrual period for girls is Golden Week, which can increase aerobic time and speed up fat loss.

Aerobic exercise should try not to exceed 60 minutes.

It is recommended to use fixed equipment as much as possible in the early stage of fitness, so that it is easier to find the power point.

The five most common misunderstandings:

As long as you exercise and eat every day, you don't have to control it.

If you want to have a good fitness effect, you should not only practice, but also control your diet.

Once you stop exercising, you will gain weight, leading to weight gain.

Not because I don't exercise, but because I consume too many calories.

Reducing fat only depends on aerobic exercise.

Aerobic exercise is an important part of fat reduction, but strength training can make the body consume more calories, and the combination of the two can achieve better fat reduction effect.

What is weight loss? What is fat reduction?

Losing weight is losing weight. Losing weight is suitable for people who are relatively overweight in the early stage of fitness. Reducing fat means keeping more muscle fat while reducing body fat, which is suitable for fitness people with high sebum and muscle content.

You can lose weight anywhere you want.

Fat loss is systemic, so far no research shows that you will lose weight wherever you practice.