More and more people are beginning to join the fitness army, but few people really understand the fitness knowledge, and even many people think that fitness is just running and jumping. Observe what others do and learn what you do. People who have no sports experience know little about fitness. Some people can't even tell the difference between aerobic and anaerobic, so they plunge into the gym and start weightlifting and weight-bearing training. Lack of understanding of sports, blind sports are easy to cause sports injuries.

1, warm up before exercise

The first and most important step is to warm up, which many beginners will ignore, but fitness is a living habit. When cultivating this habit, we need to warm up from a scientific point of view, especially when explosive exercise is needed.

Many people think that warming up is a waste of time. As soon as I get to the gym, I start training directly and I don't care about warming up. It should be noted that if you exercise without sufficient warm-up, your body will not be able to enter the exercise state quickly, which will easily lead to muscle injury. Even if there is no muscle injury, the effect of exercise without warm-up will be greatly reduced, so warm-up before exercise must be essential.

Warm-up is to slowly promote the body to achieve the best state of exercise, increase the core temperature of the body, reduce the viscosity of joints, and increase the flexibility of joints and muscles. Correct warm-up can not only reduce the risk of injury, but also stimulate the activity of the central nervous system.

Second, do strength training first, then do aerobic exercise.

This is the basic principle of fitness. After warm-up, do equipment first (anaerobic and strength training), and then run (aerobic training), so that you can better exert your greatest strength, better complete muscle exercise, better reduce fat and lose weight, and avoid injury.

In addition, strength training requires higher physical fitness, and strength training under the best physical conditions can have a better fitness effect. Aerobic training is a process of burning calories. After strength training, the body's sugar consumption has reached a certain stage, when aerobic exercise can quickly enter the fat burning stage.