Fitness Five: A complete fitness class

Fitness Five-part - How to arrange a training class

　　Fitness course: the order of weight training and aerobic exercise, the impact on the training effect!

　　Fitness course order, maybe the coach asks you to do this, but maybe you don’t know why you do this?

　　General course arrangement is as follows:

　　1.Aerobic exercise (short): Medium and low-intensity exercise as warm-up exercise (such as jogging, brisk walking), lasting for about 5-10 minutes, improving the brain's coordination with neuromuscles.

　　　2. Stretching: Previous warm-up exercise, then 10 minutes of stretching and starting joints to warm the muscles. When the muscle temperature reaches 40℃, the softness can be increased by 20%.

　　　3. Weight training: Aerobic exercise during warm-up does not consume too much muscle liver sugar, and the fatigue level is not high. Therefore, better efficiency should be maintained during weight training, and shortens the rest time between groups, which can increase the aerobic metabolism ratio.

　　4. Aerobic exercise (Long): After weight training, liver sugar in the muscles has been consumed. After 30 minutes of aerobic exercise, the body will force more fat as energy source and should burn more fat.

　　In addition, aerobic exercise at this time can accelerate the removal of lactic acid produced during weight training. If dynamic recovery is performed after training (such as jogging, brisk walking), 60% of lactic acid can be removed for 10 minutes, and 26% can be removed in the next 10 minutes, and passive recovery will be adopted (i.e., static rest), only 50% of the lactic acid in the body will be removed after 20 minutes.

　　5. Relaxation: About half of the body warming and stretching exercises. At this time, stretching is to restore the tight muscles to the length before training, alleviate muscle stiffness and fatigue, and at the same time, it can improve blood circulation, accelerate the removal of fatigue products, and transport nutrients to the muscles.

　　Simply emphasizing "weight loss" is the main focus. Medium and low-intensity aerobic exercise can extend the duration of exercise and increase calorie consumption.

　　In addition to "weight loss", athletes need to consider "muscle mass" preservation and perform aerobic exercise in segments can reduce the risk of muscle protein decomposition as energy and minimize muscle loss caused by weight loss.

　　In addition to "weight loss", athletes need to consider "muscle mass" preservation and perform aerobic exercise in segments can reduce the risk of muscle protein decomposition as energy and minimize muscle loss caused by weight loss.

　　In fact, ordinary people or those without exercise habits usually have poor physical fitness and cannot last for 45 to 60 minutes of aerobic exercise. They may exercise for 30 minutes, that is, physical exhaustion. In order to avoid the painful experience of fitness, you can consider performing aerobic exercise in segments, which will make you feel more comfortable. After all, exercise and weight loss require persistence, which is not something that can be achieved in one or two days.

Summary: A training class includes - warming up - main training - relaxation! Many people often ignore warming and relaxing, and will shine after practicing with big hands and feet. This is not a good exercise habit! It is easy to be injured and affects training and recovery! I hope everyone remembers!

　　Finally: There is no absolute training method, find a suitable one. And the way you like is the most important.

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