The best exercise time is 1, 40 minutes.
Many people will stay in the gym for a few hours and reconnect all the equipment, but they still feel dissatisfied, which is easy to make people tired and lead to muscle aches. If they are not careful, they will cause sports injuries. 40 minutes is enough for beginners. Can I use 15? Jogging for 20 minutes, strength training 10 minutes, and then some flexibility training.
2. Warm up first, and then get on the treadmill.
Many people who exercise for the first time run a few steps on the treadmill as soon as they enter the gym. In fact, this is not correct. You should do warm-up exercises before running. Warm-up exercises can increase the temperature of muscles, making them softer and less prone to strain. You can press leg press first or do several sets of squats. Beginners should walk slowly and jog 15 minutes for the first time. It is best to keep this exercise intensity for 3 weeks, and then slowly add a lot according to personal physique.
3. Strength exercises start with dumbbells.
Many beginners are new to the gym and can't wait to practice all the equipment. Aerobic training equipment like a treadmill, if warmed up in place, will generally not cause sports injuries. The strength training equipment such as chest pusher and barbell is not very suitable for beginners to practice. Beginners who want to practice strength can choose 3? 5 kg dumbbell, put your hands on your chest and do recommended exercises? 15, 2? Three groups will do.
4. Measure the balance before practicing large musical instruments.
According to statistics from institutions in the United States, people who enter the gym for the first time will encounter sports injuries more or less within 45 days. Ruben, the American bodybuilding champion, reminded everyone that because large-scale equipment requires high flexibility and balance of the body, it is necessary to exercise balance, stability and flexibility for at least one month before practicing. If you keep your upper body upright but can't squat, or close your eyes with one foot on the ground but can't keep your balance, then don't touch the large equipment in the gym.
5. Wear jogging shoes and thick socks to the gym.
Many people often wear flat shoes or canvas shoes when exercising. The soles of these shoes are relatively thin, and the foot muscles of novices are in a relaxed state, which is easy to cramp or sprain. So people who want to exercise for the first time had better choose jogging shoes, training shoes or thick socks.
6. Exercise muscles and supplement food within one hour after fitness.
Diet is also very important for beginners with different fitness purposes. For example, people who exercise muscles should eat something with more carbohydrates within one hour after exercise, and rice is a good choice. For people who want to lose weight, it is best not to supplement food within one hour after exercise.
Gym weight loss misunderstanding 1, endurance training is not challenging.
Instead of always carrying out moderate and high-intensity endurance training step by step, it is better to insert high-intensity training twice a week For example, after warming up on the treadmill for 10 minutes, run at an accelerated speed or on an incline for 30 seconds to 1 minute, and then do moderate and high-intensity exercise for 1 ~ 3 minutes as a recovery. This alternate 10 ~ 20 minutes, and then stop.
2. Too much exercise and too long exercise time
Too much exercise, too long exercise, it seems that you are working hard, but it may help. What is the most common mistake made by fitness white? Too hard? . At the beginning of the fitness program, too much intensity may make the body unbearable, the body can't adjust itself well, and it will increase the risk of injury.
Step 3 avoid weightlifting exercises
Many women are very afraid of lifting weights and looking like bodybuilders. In fact, it is a common misunderstanding that lifting weights or strength exercises will make women grow large muscles. It won't happen unless you take growth hormone at the same time. Doing weightlifting exercises won't make you a terrible monster.
4. The intensity of practice is too high and too frequent.
In order to maintain the vitality of the body and the freshness of exercise, we should relax the fitness plan, that is, short-term endurance training (such as 20 minutes) and long-term low-intensity exercise (40 ~ 60 minutes) alternately. Do not do high-intensity exercise more than twice a week. You know, the greater the intensity of training, the slower the recovery of the body. The ideal state is two days of high-intensity training every week, 1 day rest time. In strength training, for the same muscle group, rest at least 1 day between two exercises.
5, attention is not on the core muscle group.
In the gym, people who don't pay attention to their core muscle group training can see at a glance that their posture in the gym is like standing in front of their kitchen counter. The muscle group in the center of the body is the basic point of the whole body movement, and the core muscle group includes all areas from below the chest to above the buttocks, including the legs and the whole back, not just the abdominal muscles.
6. Exercise while reading.
Reading while exercising is the worst thing. If you concentrate on reading a fashion magazine, it means that you can't pay attention to your ongoing exercise at the same time, and the gym weight loss plan can't succeed! If you decide to exercise, you must concentrate on your body. Of course, in order to make sports less boring, you can listen to music.
7. Exercise on an empty stomach
Your body needs energy to keep running. Doing exercise on an empty stomach is like driving a tank without oil. Some healthy snacks, such as oatmeal, can be digested on the way to the gym to provide extra energy for your next exercise. This is especially important in morning exercise, because at the end of the night, my stomach is empty. Do you need to add some? Fuel? , let it restart.
Recommended calorie list of diet foods 1. Celery.
Calories: 12 kcal (100g edible part)
Celery is rich in crude fiber, potassium, vitamin B2 and vitamin (also called nicotinic acid). Celery can help people relax bowels and adjust the balance of sodium and potassium. Vitamins have effects on people's skin, nervous system and appetite. If people lack vitamin B2, they are likely to cause fatigue and oral ulcers. Celery leaves contain more nutrients than stems, but it is a pity to throw them away. You can blanch them and eat them cold.
2. Cucumber
Calorie: 15 kcal (100g edible part)
Cucumber contains vitamin C, vitamin B and many trace minerals. Rich in nutrition and crisp and refreshing when eaten raw. From the point of view of nutrition, cucumber skin is rich in nutrition and should be eaten raw. However, in order to prevent the harm of pesticide residues to human body, cucumber should be soaked in salt water 15-20 minutes before being washed and eaten raw. When soaking cucumbers in salt water, don't pinch your head and remove the roots. Keep the cucumber intact and avoid the loss of nutrients in the cut surface during soaking. In addition, cold salad should be cooked and eaten now, and it should not be put for a long time after it is done, which will also lead to the loss of vitamins.
3. Chinese cabbage
Calories: 17 kcal (100g edible part)
Chinese cabbage is rich in dietary fiber and vitamin A. Eating more fresh Chinese cabbage in sunny summer is good for eye protection and beauty. However, don't eat Chinese cabbage that has been stored for too long and lost too much nutrients. In addition, patients with peptic ulcer should not eat Chinese cabbage raw to avoid rubbing crude fiber to stimulate gastrointestinal wounds.
4. mung bean sprouts
Heat: 18 kcal (100g)
It can clear cholesterol and fat accumulation on blood vessel wall and prevent cardiovascular diseases. Regular consumption of mung bean sprouts can clear away heat and toxic materials, induce diuresis and dehumidification, and relieve hangover and clear away heat. People who are addicted to alcohol, tobacco and fat, if they often eat mung bean sprouts, can play the role of clearing stomach, reducing fever and cleaning teeth, while preventing the formation of subcutaneous fat.
5. Bamboo shoots
Calorie: 19 kcal (100g edible part)
Bamboo shoots are low in fat, sugar and fiber. Eating bamboo shoots can not only promote intestinal peristalsis, help digestion, help digestion, prevent constipation, but also prevent colorectal cancer. Bamboo shoots contain less fat and starch, which is a natural low-fat and low-calorie food and a good product for obese people to lose weight.
6. tomatoes
Calorie: 19 kcal (100g edible part)
Tomatoes are rich in vitamin A, which is beneficial to vision protection and skin repair after sun exposure. It is best not to sprinkle sugar on cold tomatoes, otherwise the sweetness may affect the appetite. Obesity, diabetes and hypertension are not suitable for eating. Snow-covered mountain of fire? Sweet tomato salad.
7. persimmon pepper
Calories: 22 calories (100g edible part)
Pepper is the food with the richest vitamin C content in all vegetables. Vitamin C can improve human immunity and help to resist various diseases. Nowadays, people have more contact with the external environment and more chances of being infected with the virus, so it is necessary to improve their immunity.
8.kimchi
Heat: 22 kcal (100g)
Plant fat will decompose during the production process, but obese people with edema can't eat it to avoid staying.
9.papaya
Heat: 27 kcal (100g)
Papain in papaya can break down fat into fatty acids. Papain contains an enzyme, which can digest protein and is beneficial to the digestion and absorption of food, so it has the function of invigorating the spleen and promoting digestion. At the same time, it can also treat edema and beriberi and improve joints.
10.pineapple
Calories: 4 1 kcal (100g edible part)
Pineapple fruit is rich in nutrition and contains vitamins such as vitamin C, carotene, thiamine and nicotinic acid. And trace elements such as calcium, iron and magnesium that are easily absorbed by the human body. The protease contained in pineapple juice, peel and stem can help protein digest and decompose fish, which is suitable for eating after a big meal.