Our bodies will become very tired after entering high-intensity training. Proper rest can replenish the exhausted energy and nutrition to the original cells. After rest, you can also make your body more adaptable to training and become stronger.
2. The training time and frequency should be well controlled.
Proper practice of some strength weightlifting events (squat, bench press, hard pull) can promote the secretion of growth hormone and testosterone and help to gain muscle without consuming muscle;
The training time (plus stretching before and after warm-up) should not exceed 60 minutes. Do the best quality training in the shortest time.
3. It is best to sleep for 8 hours every day, and it is best to sleep before 1 1.
Extended data:
This is a very important factor that is not paid much attention to. Refers to the rest time between the previous group and the latter group. This time is actually an indefinite time, not 30 seconds or 1 minute. In actual training, it depends on my age, the size of my muscles and my physical condition at that time. Generally, the heart rate shall prevail. When the heart rate returns to 50%~60% of the limit heart rate (220- my age), you can start the next group of training. (In normal health, of course) Usually, the short interval is about 20~40 seconds, about 65,438+0 minutes is the medium interval, and more than 65,438+0.5 minutes is the long interval. Rest time exceeding 65,438+080 seconds is regarded as stopping training, except strength training (rest time should be 2-5 minutes).
References:
Fitness-Baidu Encyclopedia