Got a fitness card
But I don’t know how to start when I go to the gym
It’s ok!
Today I will tell you what the best fitness process is like
Start a more scientific and effective fitness journey
NO.1Prepare at home
1. Choose the right clothes
A gym bag needs to bring a lot of things, suitable sportswear and sneakers, clean underwear, towels, slippers, shower shampoo, headphones, cabinet locks!
For women, sports underwear must not be forgotten. Please bring protective gear for heavy weight training.
2. Prepare a playlist you like
It is best to choose a few playlists suitable for fitness before exercising. It is recommended to find some fast-paced music, which can not only make you dedicate yourself to exercise, but also improve your efficiency.
3. Replenish energy and moisture
At least 30 minutes before fitness, you should add less food appropriately, so that you can get a better fitness experience during exercise and avoid dangers such as low blood sugar. For carbohydrates, you can choose: 1 slice of whole wheat bread, 1 banana; for protein, you can choose as appropriate, because the digestion rate is slow, so it can be ignored.
It can also be combined with enhanced sports supplements, such as creatine and nitrogen pumps, which can effectively increase muscle strength, delay muscle fatigue, and obtain stronger strength training efficiency.
Regardless of any stage, water must be replenished at any time. Sufficient water in the body can help improve pumping and obtain better training results.
NO.2 Warm up
Regardless of any training, you must warm up before exercising. Warming up in advance can move the muscles and joints of all parts of the body to get sufficient warm-up lubrication, so that muscles contract more efficiently, and can also accelerate the body’s blood circulation to avoid injury during exercise.
In the cold winter, the warm-up time should be extended, and proper clothing should be worn to maintain body temperature, and suitable clothing should be added to keep warm for outdoor sports.
Warm up does not take long
1) Relaxing aerobic exercise, just light sweating for 5-10 minutes.
2) If there is strength training that day, after the aerobic warm-up, do a few sets of exercises with light weight to further warm up the muscles and joints of the body.
NO.3 Start fitness
General fitness programs are divided into aerobic exercise and anaerobic exercise. It is recommended to anaerobic first and then aerobic, because strength training requires higher physical fitness. In addition, according to different fitness purposes, time allocation and training items are also different. It is recommended to exercise 3-4 times a week.
For people who lose fat:
Aerobic: 70% of the total time. Running, cycling, skipping, rowing, etc. are the main ones. When doing aerobic exercise, pay attention to breathing evenly and not too rush. It is recommended that the total time is 30-40 minutes, and you can try different equipment.
Anaerobic: 30% of the total time. Use equipment for training, use the correct form of action and muscle contraction, the weight can be lighter, and the maximum number of repetitions should be controlled at 12 to 15 times as much as possible. It is recommended to focus on systemic training.
For people who gain muscle:
Anaerobic: It accounts for 80% of the total time. It is mainly based on strength training. Master the standard of movement and the correct force point of the muscles. The weight can be heavier. Choose 4-6 training actions for each part, 3-5 groups, 8-12 times.
Aerobic: 20% of the total time, mainly in the form of running, cycling, walking, etc. However, appropriately increase the speed and reduce the aerobic time, 20 minutes is appropriate. If the sebum is not high, you only need to do aerobics twice a week.
NO.4 Total training time
Whether it is to gain muscle or lose fat, the best fitness time for beginners is 1 hour. With the increase of proficiency and strength, the time can be adjusted slightly, but it is best not to exceed 2 hours. The rest time should not exceed 90 seconds.
NO.5 Replenish water during training
Sweat during exercise will cause the body to lose a lot of water. At this time, you can add a small amount of water several times during rest. Do not drink too much at a time to avoid physical discomfort. If you feel fatigued, you can add glucose or other sports drinks.
NO.6 Stretching after fitness
Stretching after exercise is as important as warming up before exercise. It can not only shape perfect muscle lines, but also avoid injury caused by muscle stiffness and soreness after exercise. Static stretching is the main method. Stretching is about 10 minutes.
1) Relaxation of muscle fascia. Use the foam roller to roll and relax the muscles of the whole body to relax the fascia of the muscles for 10-15 minutes. Fascia is the connective tissue that wraps outside the muscle layer. If the fascia is not relaxed, the stretched muscle will be restricted by the fascia.
2) Then do static stretching of the muscles, about 10-15 minutes can be stretched.
NO.7 Add meals after training
After fitness, the muscles are very sensitive to insulin, and the synthesis of glycogen is faster. At this time, if you don’t add nutrients when you don’t, the body will consume protein in the muscles to restore energy. After stretching and relaxing are all done, basically half an hour after training, you can choose protein and carbohydrate that are easier to digest, such as protein powder, milk, bananas, bread, etc.
In addition, a small amount of extra meals will not affect fat loss, and women or people who lose weight can also add meals.
In order to lose weight, it is extremely wrong for some girls to stay hungry until they go to bed after training to lose weight. This will cause metabolic decline, muscle loss and many other unfavorable factors for fat loss.
NO.8 About bathing
Fitness tends to sweat a lot, so many people eagerly want to take a cold bath after training. Although many athletes use cold baths to reduce body inflammation, this method is not recommended for ordinary people (low fitness intensity) , Poor control of time and temperature is not only bad for recovery, but also affects blood circulation, leading to insufficient blood supply to the brain, heart and other parts, causing dizziness, weakness and other symptoms. Moreover, there is a temperature difference in winter itself.
It is recommended to rest for about 30 minutes after exercising. After the body returns to its pre-workout state, take a bath with water temperature close to body temperature.
NO.9 Dinner in the evening after returning home
When I get home from the gym, I have been 1-2 hours away from the end of training. Except for the half-hour post-exercise meal after training, the main meal including staple food is still needed at this time.
The staple food is mainly coarse grains with low GI. In addition, eat more vegetables and animal protein, and a little (a small handful) of nuts can be used for fatty foods. As for the amount of food, you need to arrange the calories of a meal according to your goal, which varies from person to person, so I won’t repeat it here.
NO. Go to bed before 10 to 11
Rest is very important to a bodybuilder. People who don’t know how to rest will never practice well. Hard work is also a waste of exercise. If you want to train your muscles well and lose fat quickly, staying up late must be forbidden.
You who love fitness
Do you know the correct fitness procedure now?
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