How to customize a fitness plan? Are you doing the four recognized fitness steps correctly?

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Before doing fitness, you need to understand basic fitness knowledge to avoid misunderstandings and exercise more efficiently.

Some people only do aerobic exercise in fitness, some people only do chest muscle training in order to build full chest muscles, and some people do it in order to build abdominal muscles. , and doing abdominal crunch training every day will not lead to a good figure.

So, how to exercise scientifically? Are you doing the four recognized steps for fitness?

The first step is to warm up (5 minutes), move the body muscles, improve joint flexibility, promote blood circulation, and find the feeling of exercise.

The second step is strength training (20-50 minutes). At this time, the strength is relatively abundant and the sports performance will be better. Strength training can strengthen the body\’s muscles and deplete the body\’s glycogen.

When strength training, target muscle groupsDo not exercise frequently. You should pay attention to the reasonable allocation of muscle group training. The body can be divided into major muscle groups. After each training, major muscle groups need to rest for 3 days, and small muscle groups need to arrange 2 days of rest before starting the next round of training. .

The third step is aerobic exercise (20-50 minutes), which can increase physical activity metabolism, allow more fat to be consumed, and help burn fat.

The fourth step is relaxation training (5 minutes) for static stretching to relieve muscle congestion and promote muscle repair, which can be effective Reduce muscle soreness.

A scientific fitness time is about 1-2 hours, clocking in 3-5 times a week. Only by combining work and rest can you go further on the fitness road and gain better results. figure.

Different fitness purposes, focus on Fitness programs are also different. People who lose fat mainly do aerobic exercise, supplemented by strength training, while people who gain muscle use resistance training mainly, supplemented by aerobic exercise.

When you first start exercising, don’t choose low-intensity, high-difficulty training. Instead, start with low-intensity, low-load training.Start with heavy training to reduce the chance of injury.

After persisting for a period of time, our cardiopulmonary function and physical strength will improve. At this time, we can gradually improve our exercise ability and adapt to more intense training, and we will achieve better results. body lines.

Do you know which is strength training and which is aerobic exercise?

Aerobic exercise refers to exercises that focus on aerobic supply and can be sustained continuously, while strength training is sustained for no more than 2 minutes and exercises muscles. Anaerobic exercise.

Recommended aerobic exercise: Brisk walking, cycling, aerobics, mountain climbing, boxing, dancing, swimming, badminton, running, skipping, driving

Strength training includes: High jump, long jump, push-ups, squats, pull-ups and other body weight training, as well as dumbbells, barbells, etc. Weight training.

Many peopleWhat should I do if I say I don’t have the time or the conditions to go to the gym? Actually, you don’t have to go to the gym to exercise. People who don’t have the conditions to go to the gym can arrange outdoor exercise or indoor sports.

For strength training at home, you can purchase some strength equipment for auxiliary training, such as elastic bands, dumbbells, horizontal bars and other equipment, which can help you exercise your body muscles more comprehensively and efficiently.