Fitness doesn't need to be practiced every day. If you just want to lose weight and keep fit, practice every other day. If you simply practice muscles and become a bodybuilder, 1 5-6 days a week, and only 1-2 days off, it is more reasonable. Muscles need rest. Fitness also needs to supplement a lot of nutrients such as protein powder. It is not only exercise that can make more muscles.
Fitness needs to be carried out under the guidance of professionals, so that the ligaments and muscles of the human body will not be damaged too much, and the fat will be reduced more scientifically and reasonably, so that the muscles will become strong and the figure will gradually get better. Personally, I think fitness needs a persistent plan, not fishing for three days and drying the net for two days. I should make long-term plans.
Four steps of fitness: warm-up exercise, strength training, aerobic exercise and relaxation training.
Warm-up exercise: about 5 minutes, exercise body muscles, improve joint flexibility, promote blood circulation, and find the feeling of exercise.
Strength training: 20-50 minutes, at this time, strength will be more abundant and sports expression will be better. Strength training can strengthen body muscles and consume glycogen. During strength training, the target muscle group should not exercise frequently. You should pay attention to the reasonable distribution of muscle group training. The body can be divided into several major muscle groups. After each training, the large muscle group needs to rest for 3 days, and the small muscle group needs to rest for 2 days before starting the next round of training.
Aerobic exercise: 20-50 minutes can improve the metabolism of physical activity, let more fat participate in consumption and help burn fat.
Relaxation training: 5 minutes, static stretching, relieving muscle congestion, promoting muscle repair, and effectively reducing muscle soreness.
However, a scientific fitness time is about 1-2 hours, punching in 3-5 times a week. Only by combining work and rest can we go further on the road of fitness and get a better figure.
Different fitness purposes, focusing on different fitness items. People who lose fat mainly take aerobic exercise, supplemented by strength training, while those who gain muscle mainly take resistance training, supplemented by aerobic exercise. At the beginning of fitness, don't choose low-intensity and difficult training, start with low-intensity and low-load training first, so as to reduce the chance of injury. After a period of persistence, our cardiopulmonary function and physical strength will be improved. At this time, we will gradually improve our athletic ability, adapt to higher intensity training, and gain better figure lines.
Fitness precautions
1, warm-up before fitness, fully exercise body joints, improve joint flexibility, warm-up training for about 8- 10 minutes can raise body temperature, fully activate the body, quickly enter the state of exercise, and prepare for later formal training.
2, you can eat a small amount of food on an empty stomach before fitness. For people with hypoglycemia, it is necessary to eat some food properly, because fasting is easy to cause hypoglycemia and may affect the fitness effect. For the general population, you can train on an empty stomach, but not for too long, about 20-30 minutes. If you have just finished a full meal, don't take strenuous exercise immediately, otherwise it will increase the burden on your stomach and easily lead to indigestion. It is recommended to rest for an hour before exercising.
3. Reasonably arrange the contents of fitness training, including strength training (such as dumbbell, elastic belt or unarmed training). ) and aerobic exercise (such as jogging, skipping, brisk walking, etc. ). It is recommended to exercise for 30-40 minutes at a time. But for Ma Bao, it may be difficult to insist on long-term exercise, and you can also use fragmented time to exercise. The total time can be about 30 minutes and the exercise effect is good. But it is not recommended to exercise for more than 2 hours at a time. The body may not be able to stand it and it is not easy to concentrate. The training effect will be reduced, and the physical decline will easily cause muscle injury.
4, fitness can be unarmed or weight-bearing training, if weight-bearing training should choose equipment suitable for their own weight. Because everyone's weight-bearing level is different, novices should not be blindly confident or compare themselves when carrying out weight-bearing training. The first thing to do in fitness is to master the movement standards and be familiar with the exercise methods, and then gradually increase the weight of the equipment, so that the muscles can gradually adapt to the appropriate weight and reduce the risk of muscle strain. If you are injured, you can't continue to exercise, but it will affect our fitness goals and plans.
5. It's better to do different training movements for many times than to do only one training movement. A variety of different training movements can drive several muscle groups of the body to get effective exercise and make our muscle lines more complete and beautiful. However, a single training action can only train a certain muscle part, and it is difficult to make the body lines achieve a balanced effect. In addition, don't exercise the same muscle group every day. After training the same muscle group every time, give this part of the muscle a good rest 1-2 days, because the muscle is destroyed during training, the muscle will recover and grow at rest, while training this part of the muscle group every day will only be destroyed all the time, and there is no time to grow, so it is impossible to achieve the effect of increasing muscle.