Introduction to Xiaobai Fitness is a must-see.
What is the general action sequence?
Warm-up-anaerobic exercise-aerobic exercise-stretching massage
Exercise time suggestion:
Warm-up focusing on reducing fat and shaping: suggested 5- 10 minute warm-up: suggested 5- 10 minute anaerobic: suggested 40-50 minutes anaerobic: suggested 40-50 minutes aerobic: suggested 40-45 minutes aerobic: suggested 20-30 minutes stretching: suggested 5-/kloc-0.
How many times a week do beginners exercise?
For those who need to lose fat, you can practice 4-5 times a week, for those who need to shape, and for those who need to gain muscle, you can practice 3-4 times a week.
Training every day is not recommended.
The total duration of daily training should be controlled within 2 hours.
Suggestions on sports content:
Warm-up content suggestion:
Choose a treadmill: slope 1, speed 5-6, walking speed 10 min. Opening and closing jumps: 30 times in each group, with an interval of 20 seconds. Do 4 leg lifts: 40 times in each group, with an interval of 20 seconds. Suggestions for four groups of anaerobic exercise are put forward:
Squat, bench press, hard pull, flying birds, bending and other equipment loads.
Suggestions on aerobic exercise content:
Treadmill, elliptical machine, aerobics, boxing.
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 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 soreness.
Suggestions on training arrangements:
It is suggested to practice large muscle groups and small muscle groups, and unify muscle groups instead of practicing every day, which is not conducive to gaining muscle and reducing fat. Beginners can increase the training times for the muscle parts with poor sense of strength once a week.
Main muscle groups: back/chest/buttocks
Small muscle groups: abdomen/shoulders/hands
What to eat before and after training:
Within 30-60 minutes before exercise, low-carbon water food and proper amount of protein can be supplemented, which is helpful to improve the efficiency of burning fat during exercise and help to 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.
Low-carbon water food recommendation: brown rice, whole wheat bread, oats, sweet potatoes and other protein foods recommendation: eggs, milk, protein sticks and so on.
Recommended foods with high carbon water: white rice, steamed bread, etc.
Protein food recommendation: eggs, milk, protein powder, protein bar.
What should be paid 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 should be done 8- 12 times with maximum weight, shaping should be done 18 times with light weight, and 4-6 groups should do a * * *, and the rest time of each group should not exceed 60 seconds.
For those with a large weight base, try to choose rock climbing to reduce fat, do this aerobic exercise quickly, or try to run less with an elliptical machine to reduce knee pressure and protect knees.
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 get fat.
You get fat not because you stop exercising, but because you 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 while reducing body fat. Reducing fat is suitable for fitness people with high sebum and high 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.
I wish you all good health and the best!