A set of recognized fitness procedures, a total of 4 steps, have you learned it?

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How do novices start fitness training? Many people are confused when they first enter the gym. They don’t know where to start. They only choose some aerobic exercises and don’t know how to carry out weight training. Without the cooperation of strength training, fitness effects will be greatly reduced. Without stretching training before and after fitness, fitness efficiency will also be lost.

How to achieve scientific fitness and not feel confused when entering the gym? A set of recognized fitness process steps allows you to achieve scientific fitness, avoid misunderstandings, and avoid detours. Have you learned it?

Step 1. Warm up

Before fitness training, you must carry out joint and meridian activities to activate muscle groups, slowly increase blood circulation, and increase body temperature. , followed by formal training, can reduce the risk of sports injuries.

During stretching training, we need to perform dynamic stretching for about 5 minutes, and then perform jumping jack training for 5 minutes to let the body gradually enter a state of movement.

Step 2. Strength training

Formal fitness training At this time, we need to carry out strength training first. At this time, we are most energetic and progressYou can perform better during weight-bearing training and are less likely to strain your muscles.

Whether you are losing fat or building muscle, you need to perform strength training. People who are losing fat should do strength training for 30 to 40 minutes each time, and people who are building muscle should do resistance training for 40 to 60 minutes each time. , start with compound movements and arrange 2-3 muscle groups for exercise every day.

For example: To exercise the arms + chest muscles today, choose a weight of 12-15RM for training. Arrange 4-6 actions for each muscle group, perform each action 10-15 times, and repeat 4 groups. Exercises muscle fibers.

Step 3. Aerobic exercise

Those who want to gain muscle arrange aerobic exercise 2-3 times a week , 30 minutes each time is enough. People who want to lose fat arrange aerobic exercise 4-5 times a week, about 40-50 minutes each time, in order to reduce body fat rate and prevent fat accumulation.

We can start training with low-intensity aerobic exercise (jogging, cycling, playing ball, swimming, etc.). As physical endurance and cardiopulmonary function improve, we can slowly increase the intensity of exercise, choosing medium to high intensity. Exercises (skipping, boxing, interval running, etc.) can help you burn fat while avoiding muscle loss.

Step 4, relax and stretch

After fitness training, we should not rush to restInstead of resting or taking a bath, stretch to relax the target muscle groups, slow down muscle congestion, promote muscle repair, and relieve muscle soreness. Rest for 30 minutes before bathing.