What is the general action sequence? Warm-up-anaerobic exercise-aerobic exercise-stretching massage
Exercise time suggestion:
Give priority to reducing fat.
Warm-up: suggested 5- 10 minute anaerobic: suggested 40-50 minutes aerobic: suggested 40-45 minutes stretching: suggested 5- 10 minute.
Priority shaping
Warm-up: suggested 5- 10 minute anaerobic: suggested 40-50 minutes aerobic: suggested 20-30 minutes stretching: suggested 5- 10 minute.
How many times a week do beginners need to exercise?
If there is a great demand for fat reduction, you can practice 4-5 times a week.
If there is a great demand for shaping, you can practice it 3-4 times a week.
If there is a great demand for muscle gain, you can practice 3-4 times a week.
Exercise content suggestion: Warm-up content suggestion:
Choose a treadmill: slope 1, speed 5-6, walking time 10min.
Opening and closing jumps: 30 times in each group, 20 seconds apart in each group, and do 4 groups.
Leg lifts: 40 times in each group, 20 seconds apart in each group, and do 4 groups.
Suggestions on anaerobic exercise content:
Squat, bench press, hard pull, flying birds, bending and other equipment loads.
Suggestions on aerobic exercise content:
Treadmill, elliptical machine, aerobics, boxing.
Treadmill can choose jogging or mountain climbing.
Jogging suggestion: slope 1-3, speed 7- 10, time 30 minutes; Suggestions for climbing the mountain: the slope is 8- 10, the speed is 6 and the time is about 45 minutes.
When do you need stretching and massage?
Before exercise: especially before strength fitness, massage and stretching must be done after exercise: Massage and stretching help to relax muscles, accelerate the elimination of lactic acid and relieve exercise soreness.
Training arrangement suggestion
It is suggested to practice large muscle groups+small muscle groups, and unify muscle groups instead of practicing every day, which is not conducive to gaining muscle and reducing fat. Beginners have a cycle once a week, and the training times can be appropriately increased for muscle parts with poor strength.
Main muscle groups: back/chest/buttocks
Small muscle groups: abdomen/shoulders/hands
What do you eat before and after training?
Within 30-60 minutes before exercise, low-carbon water food and proper amount of protein can be supplemented, which is helpful to improve the efficiency of burning fat during exercise and help to burn fat.
Within 20 minutes after exercise, you can supplement some complex carbohydrates and a lot of protein, which can help to restore energy quickly, supplement the consumption after exercise and improve the metabolic level.
Low-carbon water food recommendation: brown rice, whole wheat bread, oats, sweet potatoes and other protein foods recommendation: eggs, milk, protein bars and other high-carbon water foods recommendation: white rice, steamed bread and so on.
Protein food recommendation: eggs, milk, protein powder, protein bar.
What should I pay attention to in training?
Because you will sweat a lot during training, you must replenish water in time, choose a small amount for many times, and drink water for about 5 minutes.
Generally, when doing barbells and dumbbells, muscle building should be done 8- 12 times with maximum weight, shaping should be done 18 times with light weight, and 4-6 groups should do a * * *, and the rest time of each group should not exceed 60 seconds.
For those with a large weight base, try to choose rock climbing to reduce fat, do this aerobic exercise quickly, or try to run less with an elliptical machine to reduce knee pressure. The first week after menstruation is Golden Week, which can increase aerobic time and speed up fat loss.
Aerobic exercise should try not to exceed 60 minutes.
It is recommended to use fixed equipment as much as possible in the early stage of fitness, so that it is easier to find the power point.
Five most common misunderstandings
As long as you exercise every day and eat every day, you don't have to worry about it?
If you want to have a good fitness effect, you should not only practice, but also control your diet.
Won't you get fat once you stop exercising?
You get fat not because you stop exercising, but because you consume too many calories.
Only aerobic exercise can lose weight?
Aerobic exercise is an important part of fat reduction, but strength training can make the body consume more calories, and the combination of the two can achieve better fat reduction effect.
What is weight loss? What is fat reduction?
Losing weight is losing weight. Losing weight is suitable for people who are relatively overweight in the early stage of fitness. Reducing fat means keeping more muscle while reducing body fat. Reducing fat is suitable for fitness people with high sebum and high muscle content.
Lose weight if you want to.
Fat loss is systemic, so far no research shows that you will lose weight wherever you practice.