1) Prepare at home
① choose the right clothes
Before the fitness must choose the right sportswear and sports shoes, which is to protect the premise of training safety, if there is a large weight training, please prepare the protective gear.
② choose a few music
Before fitness is best to prepare a fitness playlist, download some fast-paced music, music in addition to let threw himself into exercise, but also improve your efficiency.
③ added energy and water
At least half an hour before fitness, to add the body's energy, so that you can exercise will not feel weak. Carbohydrate can choose: whole wheat bread, mashed potatoes, bananas, etc., the protein can choose: milk, protein powder.
But also with fitness supplements, creatine or nitrogen pump, can effectively enhance muscle strength, delay muscle fatigue.
2) Warm up
No matter what the training, fitness must be warm-up before the warm-up can be active in all parts of the body muscles and joints are fully stretched, so that muscle contraction more efficient, but also accelerate the body's blood circulation, to avoid injury during exercise.
Warm-up exercise does not require a long time and large weight, you can start from the easy aerobic exercise, 5 to 10 minutes can be a slight sweat. Such as: treadmill, elliptical machine, dynamic cycling, etc., and finally do the right amount of stretching.
3) Start fitness
General fitness program is divided into aerobic exercise and anaerobic exercise, it is recommended aerobic after the first oxygen-free, because strength training on the state of higher requirements. In addition, depending on the purpose of fitness, time allocation and training programs are also different.
For people who reduce fat:
Anaerobic: 30% of the total time. To exercise equipment, master the standard action and muscle strength point of the right, the weight can be light, the maximum number of repetitions as much as possible in the control of 15 to 20 times.
Aerobic: 70% of the total time. There are treadmill, elliptical machine, cycling, etc., for aerobic exercise, pay attention to monitoring the heart rate range, the best in the maximum heart rate of 60% to 70%.
For the crowd:
Anaerobic: 80% of the total time, mainly to exercise equipment, master the standard action and muscle strength of the correct point, the weight can be lighter. Each site selected 2 to 5 training movements, the number of 8 to 12 times, the number of groups 10 to 20 groups.
Aerobic: 20% of the total time, mainly treadmill, elliptical machine, dynamic cycling, etc., for aerobic exercise, pay attention to monitoring heart rate range, the best in the maximum heart rate of 70% to 80%. If the sebum is not high one week only need to do 2 aerobic.
4) Total time of training
Whether it is increasing muscle or reducing fat, beginners fitness time is best for 1 hour, with the action proficiency and strength increases, the time can be adjusted slightly, but preferably not more than 2 hours, action group Of the rest time not more than 90 seconds.
5) training in water
Exercise will sweat, resulting in a large body of water loss, this time in the rest of a small number of additional water, do not drink too much at the same time, so as not to cause physical discomfort. If you feel weak, may be appropriate to add glucose or other sports drinks.
6) After stretching fitness
After stretching the fitness and fitness before the warm-up is equally important, not only to create the perfect muscle lines, but also to avoid muscle damage caused by stiffness and exercise after the soreness to static stretching, stretching about 10 minutes .
7) After the training snacks
After exercise, muscle is very sensitive to insulin, glycogen synthesis rate is relatively fast, then if not timely supplement nutrition, the body will restore the energy consumption of muscle protein. You can choose more easily digested protein and carbohydrate, such as: protein powder, milk, bananas and so on.
In addition, a small amount of snacks will not affect the reduction of fat, female or weight-loss crowd can also snacks.
8) About taking a bath
Fitness will often be a lot of sweat, so many people will be practicing after the urgent want to take a cold shower, so absolutely can not. Not only is not conducive to muscle recovery, but also affect blood circulation, leading to the brain, heart and other parts of the lack of blood supply, resulting in dizziness, weakness and other symptoms.
Recommended after the break about 30 minutes of fitness, and other physical recovery to the state before the fitness, with close to body temperature water bath.
① choose the right clothes
Before the fitness must choose the right sportswear and sports shoes, which is to protect the premise of training safety, if there is a large weight training, please prepare the protective gear.
② choose a few music
Before fitness is best to prepare a fitness playlist, download some fast-paced music, music in addition to let threw himself into exercise, but also improve your efficiency.
③ added energy and water
At least half an hour before fitness, to add the body's energy, so that you can exercise will not feel weak. Carbohydrate can choose: whole wheat bread, mashed potatoes, bananas, etc., the protein can choose: milk, protein powder.
But also with fitness supplements, creatine or nitrogen pump, can effectively enhance muscle strength, delay muscle fatigue.
2) Warm up
No matter what the training, fitness must be warm-up before the warm-up can be active in all parts of the body muscles and joints are fully stretched, so that muscle contraction more efficient, but also accelerate the body's blood circulation, to avoid injury during exercise.
Warm-up exercise does not require a long time and large weight, you can start from the easy aerobic exercise, 5 to 10 minutes can be a slight sweat. Such as: treadmill, elliptical machine, dynamic cycling, etc., and finally do the right amount of stretching.
3) Start fitness
General fitness program is divided into aerobic exercise and anaerobic exercise, it is recommended aerobic after the first oxygen-free, because strength training on the state of higher requirements. In addition, depending on the purpose of fitness, time allocation and training programs are also different.
For people who reduce fat:
Anaerobic: 30% of the total time. To exercise equipment, master the standard action and muscle strength point of the right, the weight can be light, the maximum number of repetitions as much as possible in the control of 15 to 20 times.
Aerobic: 70% of the total time. There are treadmill, elliptical machine, cycling, etc., for aerobic exercise, pay attention to monitoring the heart rate range, the best in the maximum heart rate of 60% to 70%.
For the crowd:
Anaerobic: 80% of the total time, mainly to exercise equipment, master the standard action and muscle strength of the correct point, the weight can be lighter. Each site selected 2 to 5 training movements, the number of 8 to 12 times, the number of groups 10 to 20 groups.
Aerobic: 20% of the total time, mainly treadmill, elliptical machine, dynamic cycling, etc., for aerobic exercise, pay attention to monitoring heart rate range, the best in the maximum heart rate of 70% to 80%. If the sebum is not high one week only need to do 2 aerobic.
4) Total time of training
Whether it is increasing muscle or reducing fat, beginners fitness time is best for 1 hour, with the action proficiency and strength increases, the time can be adjusted slightly, but preferably not more than 2 hours, action group Of the rest time not more than 90 seconds.
5) training in water
Exercise will sweat, resulting in a large body of water loss, this time in the rest of a small number of additional water, do not drink too much at the same time, so as not to cause physical discomfort. If you feel weak, may be appropriate to add glucose or other sports drinks.
6) After stretching fitness
After stretching the fitness and fitness before the warm-up is equally important, not only to create the perfect muscle lines, but also to avoid muscle damage caused by stiffness and exercise after the soreness to static stretching, stretching about 10 minutes .
7) After the training snacks
After exercise, muscle is very sensitive to insulin, glycogen synthesis rate is relatively fast, then if not timely supplement nutrition, the body will restore the energy consumption of muscle protein. You can choose more easily digested protein and carbohydrate, such as: protein powder, milk, bananas and so on.
In addition, a small amount of snacks will not affect the reduction of fat, female or weight-loss crowd can also snacks.
8) About taking a bath
Fitness will often be a lot of sweat, so many people will be practicing after the urgent want to take a cold shower, so absolutely can not. Not only is not conducive to muscle recovery, but also affect blood circulation, leading to the brain, heart and other parts of the lack of blood supply, resulting in dizziness, weakness and other symptoms.
Recommended after the break about 30 minutes of fitness, and other physical recovery to the state before the fitness, with close to body temperature water bath.
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