1, the best temperature in the gym is 20 degrees.
If the temperature is too high, the indoor air will be extremely dry, and the hot environment will damage the warm and humid environment inside the human body, hurt people's body fluids and body fluids, and make people feel hot and dry, and the eyes, ears, nose, mouth, throat and skin will feel dry. If the temperature is too low, you will feel cold. This temperature is just a warm feeling like spring, which is very beneficial to the gym's weight loss plan!
Ventilation in the gym is very important.
The arrangement of exercise varies according to the purpose of individual exercise. If it is mainly to reduce fat, the aerobic exercise time should be prolonged, and if it is to gain muscle, the intensity of strength training should be increased. Ventilation in the gym is very important in winter. If there is poor ventilation, the indoor oxygen concentration will decrease, which will lead to the reduction of oxygen exchanged by human body, affect the decomposition of metabolites and fail to achieve the effect of aerobic exercise. Pay attention to the short interval between exercises.
3. Exercise cautiously and moderately.
Especially those over 35 years old, do a physical examination before the start of training. As part of the physical assessment, the health care doctor puts forward a fitness plan, which includes: exercise mode, intensity, frequency, duration, exercise goal, etc.
4. Choose your favorite activity
Not everyone is suitable for running. You should determine the way of regular activities according to your physical condition and activity preferences. This can not only achieve the purpose of exercise, but also avoid the monotony and give up halfway caused by single exercise.
5. Choose daytime fitness.
Try to put the century of daily fitness in a certain time period in the morning or evening to ensure that this time period can be completely controlled by yourself. And you must exercise for at least half an hour five days a week. But remember not to exercise at noon.
6. Ensure exercise time.
How long it takes to go to the gym to exercise effectively depends on the frequency of the exerciser's going to the gym and whether the diet control is appropriate. Generally, you can go to the gym three times a week, each time 1.5 hours of exercise, and you can see the effect after six weeks. This effect can be measured by your waist and abdomen circumference, such as loose pants and a loose belt.
7, pay attention to add water
Pay attention to replenish water in fitness and weight loss exercise. Fitness and weight loss exercise must last for more than 20 minutes to make body fat burn!
8. Set the speed that suits you.
The speed of the treadmill can be set between 6.50-7.00 (depending on your height, short and heavy, slow down accordingly) to avoid the knee from being injured by self-weight.
9, can do equipment training
Don't worry that the muscles you exercise will make you look "stronger", because people who exercise to lose weight have less muscles and lose them when sweating, so doing equipment training can only prevent your muscles from losing too fast ~! Girls are also suitable for equipment training whether they are slimming or losing weight!