The following is the globally recognized best fitness process, it is recommended collection!
1) Prepare at home
1 Choose the right clothes
Be sure to choose the right sportswear and sneakers before fitness. This is the precondition for ensuring the safety of training. If there is heavy weight training, please prepare the protective gear.
2 choose a few music
It's best to prepare a fitness playlist before your workout to download some fast-paced music. In addition to allowing your body to work hard, you can improve your efficiency.
3 supplemental energy and water
At least half an hour before your workout, you need to replenish the body's energy so that you don’t feel weak during exercise. Carbon and water options: whole wheat bread, mashed potatoes, bananas, etc. Protein can be selected: milk, protein powder and so on.
It can also be used with body-building supplements, creatine or nitrogen pumps, which can effectively increase muscle strength and delay muscle fatigue.
2) Warm up
Regardless of any training, you must warm up before you work out. Before you warm up, you can fully stretch the muscles and joints in various parts of the body to make the muscles contract more efficiently and accelerate the body's blood circulation to avoid injury during exercise.
Warm-up exercises don't take a long time and are heavy. You can start with easy aerobic exercise and sweat for 5 to 10 minutes. For example: treadmills, elliptical machines, spinning bikes, etc., and finally do the right amount of stretching.
3) Start fitness
The general fitness program is divided into aerobic exercise and anaerobic exercise. It is recommended that there be no oxygen after the aerobic, because the strength training requires more state. In addition, depending on the purpose of fitness, time allocation and training programs are also different.
For fat-reducing people:
No oxygen: 30% of the total time. Exercise-based equipment, master the standard of movement and the correct force point of the muscle, the weight can be lighter, the maximum number of repetitions is controlled as much as 15 to 20 times.
Aerobic: 70% of the total time. There are treadmills, elliptical machines, spinning bikes, etc. When performing aerobic exercise, watch the heart rate range, preferably between 60% and 70% of the maximum heart rate.
For people who gain muscle:
Oxygen-free: 80% of the total time, mainly exercise equipment, grasp the standard of movement and the correct point of muscle force, the weight can be lighter. Each site chooses 2 to 5 training exercises, the number of times 8 to 12 times, the number of groups 10 to 20 groups.
Aerobic: 20% of the total time, mainly treadmills, elliptical machines, spinning bikes, etc. When performing aerobic exercise, monitor the heart rate range, preferably between 70% and 80% of the maximum heart rate. If you do not have high sebum, you only need to do aerobic twice a week.
Total training time:
Whether it is muscle gain or fat loss, the fitness time of the beginner is preferably 1 hour. With the increase of the proficiency and strength of the movement, the time can be slightly adjusted, but it is better not to exceed 2 hours. The rest time should not exceed 90 seconds.
5) Paying water during training
During the exercise, sweat will occur, causing the body to lose a lot of water. At this time, it is possible to replenish the water with a small amount of time at rest, instead of drinking too much at a time, so as not to cause physical discomfort. If you feel weak, you can add glucose or other sports drinks.
After fitness
Stretching after fitness is just as important as warm-up before fitness. It can not only create perfect muscle lines, but also can avoid the harm caused by muscle stiffness and the soreness after exercise. It is mainly based on static stretching, stretching for about 10 minutes. .
7) Refreshing after training
After the exercise, the muscles are very sensitive to insulin, and the synthesis of glycogen is also faster. If the nutrition is not suitable, the body will consume the protein in the muscle to restore energy. You can choose more easily digestible proteins and carbohydrates, such as: protein powder, milk, bananas and so on.
Another small amount of snacks will not affect fat loss, female or weight loss population can also add meals.
8) About the bath
Exercise often produces a lot of sweat, so many people will urgently want to take a cold shower after practicing. Not only is not conducive to the recovery of muscle, but also affects the blood circulation, resulting in insufficient blood supply to the brain, heart and other parts, causing dizziness, weakness and other symptoms.
It is recommended that you take a rest for 30 minutes after your workout. After your body has returned to its pre-fitness state, bathe at a temperature close to your body temperature.
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