How to arrange the exercise process to make fitness more efficient

Many friends don’t know how to start their own exercise and fitness process after applying for a card. They don’t have a systematic concept of the fitness process, but what should they do to reduce it more effectively? Let’s take a look at the specific process of fitness.

Preparation before fitness

Wearing sports equipment that suits you, good fitness equipment makes your fitness process easier, and can also reduce your risk of injury. Sports shoes and fitness sportswear make your fitness process more energetic, and at the same time protect your fitness process.

What should you do to warm up?

Warm-up is an indispensable item in fitness. Warm up before exercise, your muscles and joints can be relaxed better, so that you can enter the exercise state faster. , can also effectively prevent damage during exercise and relieve muscle aches after exercise. It can be said that whether to warm up or not directly affects your fitness effect.

　　There are the most people who have muscle gain and fat loss in fitness, and depending on the body size, the exercises we want to choose are also different.

　　Fitness events for fat loss

　　The best exercise for fat loss is aerobic training. Aerobic training includes treadmill fitness, aerobic bicycles, aerobic, skating, fitness dance, etc. These sports can fully burn your body fat.

　　The process of aerobic fitness is usually relatively long. When we do aerobic exercise, we should reasonably control the exercise time. Generally speaking, 30-60 minutes of exercise is more appropriate.

　　Fitness items for muscle-building people

　　　Muscle-building exercises Multiple choices of equipment training, equipment training includes dumbbells, barbells, weightlifting discs, free equipment, etc. It can perform muscle training for different muscle groups, and the training action groups are also diverse. The specific shaping needs need to arrange the corresponding training volume and training movements.

　　How to arrange the training time

　　The training time is best to arrange the exercise and rest time separately. After the equipment training, start aerobic fitness, so that your exercise volume can be achieved more. In addition, we can make a statistics on the time of each exercise, so that we can be clearer and clearer. What exercises do you do in each time period, and whether the exercise limit is reached. These can provide effective references in subsequent exercises, making your fitness more More in line with physical needs.

　　Diet matching

　　Diet is also a very important part of fitness. We will also have better results in supplementing nutrition and increasing muscle and losing fat. The eating arrangements for three meals should be as balanced as possible. The body and exercise state are different, and the nutrition that is key supplements will also differ. Usually, pay more attention to protein supplementation during muscle growth, and when losing fat, you need to control caloric intake.

　　Rest time

　　The rest time of fitness will not be good, so how to rest is correct? In fact, the recovery time of each muscle group is different every week. We can arrange the corresponding rest reasonably according to the specific exercise amount. The ideal state is that after a week of fitness, the muscles in the whole body will have exercise and rest.

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