How to create a fitness plan? 4 recognized fitness steps to gain a satisfactory body line

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When entering the gym for fitness training, are you confused and don’t know where to start? Many fitness novices don’t know how to formulate a fitness plan, and irregular training methods will affect fitness efficiency.

Fitness newbies don’t have to worry, follow the editor tolearn these 4 recognized fitness steps, so that you can gain a satisfactory body line!

Step 1. Fully warm up

Before fitness training, you should fully warm up. Spend 5 minutes moving each muscle group of the body, lubricating the joints, activating the muscle groups, and then jogging or doing a group for 10 minutes. Jumping jacks can promote blood circulation in the body and slowly increase the body temperature. Formal training at this time can improve the training effect and reduce the chance of muscle strain.

Step 2. Carry out weight-bearing training

After warm-up training, formal fitness training is carried out. At this time, physical fitness is the most abundant. We should carry out weight-bearing training first. , which can ensure the training effect and reduce the risk of injury.

Of course, if we are not familiar with fitness movements, we must first standardize the movement standards, familiarize ourselves with the movement trajectories, and then gradually practice them after we are proficient.Further increase the weight-bearing, stimulate muscle fibers, and increase muscle size.

When training with weights, you can perform two-part training, exercising the upper body muscles on one day and the lower body muscles on the other day. Training in turns will give the muscle groups enough time to repair, so that the muscles can develop healthily.

Weight-bearing training mainly starts with compound movements. Recommended upper body muscle groups: bench press, rowing, deadlift, pull-up, push-up, parallel bar arm extension, press, etc. , Recommended lower body muscle groups: squats, leg clamps with equipment, split squats, hip thrusts, supine leg curls, etc.

When training each time, you can choose a weight of 10-15RM, repeat the movements for 4 groups, and the interval time between groups is about 45 seconds, which is the most efficient for the growth of muscle dimensions.

Step 3. Carry out aerobic exercise

After strength training, you need to perform aerobic exercise to put the body directly into a fat-burning state, while exercising your own cardiopulmonary function and strengthening your physical fitness. People who are on the thin side should do aerobic exercise 2-3 times a week, and people who are on the fat side should do aerobic exercise at least 4 times a week.

When choosing aerobic exercise, we can start with low-intensity projects. As physical endurance improves, we can gradually increase exercise intensity and enhance fat burning efficiency.

You can choose moderate to low intensity exercise: walking,Yoga, Pilates, dancing, aerobics, jogging, etc. You can choose medium-to-high-intensity sports: ball sports, skipping rope, interval running, boxing training, etc.

Step 4. Stretch and relax

At this time you should be sweating profusely and your blood is surging. At this time, the pores of the body are expanded and the immunity is low. Do not sit down immediately, let alone take a shower.

After fitness training, we need to stretch and relax to relieve muscle congestion and allow the body to slowly return to normal body temperature. Generally, it is best to rest for 30 minutes before taking a shower.

These 4 steps are the complete fitness process. Each fitness session lasts about 60-100 minutes, and you can achieve a lot. Good training effect. If you want to gain muscle, you can focus on weight training and supplement with aerobic exercise. If you want to lose fat, you can focus on strength training and supplement with aerobic exercise.