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Knowledge that must be learned in the beginning of fitness: Explanation of fitness terms
Explanation of terms related to fitness and bodybuilding:
Fitness and bodybuilding is like an encyclopedia. If you want to truly learn fitness, you need to start with the most basic fitness knowledge! Today we will learn some common nouns in our fitness training! If you are interested, you can study it in depth.
Aerobic exercise: a long-distance durability training, that is, maintaining a certain amount of exercise intensity through continuous activities within a certain period of time, and the entire breathing process can be completed. During aerobic exercise, a certain heart rate should be achieved to achieve our training purpose. Running, swimming, cycling, cross-country hiking, etc. are all aerobic exercises.
Anaerobic exercise: It is a training that lacks durability, a training that is short-distance, fast, and lacks durability, that is, exercise that cannot complete the complete breathing process at the rhythm. Sprinting, strength training, weightlifting, etc. are anaerobic exercise.
Anaerobic exercise: It is a combination of aerobic exercise and anaerobic exercise, that is, there are both complete breathing and inability to complete breathing during the training process. During the suction process, most of the confrontational exercises with physical contact belong to this category, soccer, basketball, etc. are listed here.
Heart rate: refers to the number of heartbeats per minute. A related term is the maximum heart rate. The algorithm is the maximum heart rate 220-age. The aerobic exercise during fat loss needs to reach 60%-80% of the maximum heart rate
Slimming weight: refers to the body's weight that can be obtained after removing fat.
Sebum: The human body can be simply divided into visceral fat and subcutaneous fat. Lipid refers to subcutaneous fat. Sebum content (total weight - lean body weight) ÷ total weight × 100%. Generally speaking, 15% sebum for men is appropriate and 20% for women is appropriate.
Basal metabolism: People will consume calories when they are alive. The more they move, the more calories they consume. Basal metabolism refers to the total amount of calories the body consumes in a day when you do nothing. Everyone has different basal metabolism, and the higher the muscle content, the higher the basal metabolism.
(Note: Follow the WeChat public platform of the fitness bar, subscribe to search “Fitness Bar Network” or "Click to scan and follow")
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Dedication of muscle contraction: refers to the extension of muscles after completing the weight-bearing training until the last time, so that the muscles can't be completed, so that the muscles can't be completed.
Stretching: refers to the stretching of muscles. Practice and stretching to avoid back and forth vibrations. What you need to do is to pause the longest point of the muscle lengthening for 15-20 seconds and take deep breaths at the same time. This will be of great help and improve the muscle recovery between the groups and the flexibility of ligaments.
Muscle pumping: that is, muscle congestion, refers to the muscle expansion feeling caused by the blood flowing to the target muscle in a short time during weight-bearing training, and is accompanied by the increase of muscle dimensions.
RM: RM refers to the limit, 8RM refers to the limit weight that can be completed 8 trial lifts. The limit times selected for weight-bearing training for different purposes are different.
Study shows: 1- 5RM load training mainly develops the greatest strength; medium repetitions such as 8RM mainly increase muscle volume, optimize muscle lines, and develop local muscle endurance;
Many load training 15RM mainly develops muscle endurance and improves muscle lines, but thickening is not obvious;
If you repeat more exercises such as 20RM load training, the capillaries in the muscle will increase, and the durability will be improved, but the strength and speed will not be significantly improved. It can be seen that the load weight of 5-10RM is suitable for bodybuilding training that increases muscle volume.
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Compound movement: also known as punctual movement, refers to two joints participating in the movement in one movement, and the active muscle group and the synergistic muscle group participate in the force at the same time, and a larger weight can be used. These movements are the basic training movements of muscle dimensions and muscle strength, such as: bench press, squat, deadlift, etc.
Isolated movement: also known as single joint movement, refers to the There is only one joint activity in an action, and the target muscles are locally exerted, and the coordinated muscles are rarely exerted. It can deepen the stimulation of the target muscles. It is a training exercise for muscle lines and shapes.
Learning weight: Also known as weight loss, whether it is muscle or fat, it is a weight loss. It is generally a parameter used by people with excessive base weight to lose weight.
Learning fat: refers to the removal of fat while retaining as much muscle as possible. It is a method used by bodybuilding and fitness people to achieve obvious muscle lines.
Supplement: A nutritional supplement outside the daily diet of bodybuilding trainers. Because it is easy to carry, absorb quickly, it can improve the training level, which is very popular. Favorite.
Overpox recovery: refers to a function and state in the human body's metabolism and adaptation process after training. During training, energy and substance consumption or catabolism in the body is strengthened, causing the body to develop fatigue.
After training, the body's energy and substances can be synthesized or anabolic, that is, the recovery and regeneration process can be strengthened. At this time, the body can not only restore to the original level, but also exceed the original level. This is excessive recovery. Within a certain range, the greater the muscle activity, the more severe the consumption process, the more obvious the excess recovery process.
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Muscle-enhancing and fat loss: As the name suggests, reducing fat while increasing muscles. To achieve these two points at the same time requires a strong training level and dietary experience. It is generally recommended to either increase muscles first or lose fat first.
Eat less and more meals: means eating a meal every 3 hours to make it easier Good absorption of nutrients to avoid fat accumulation, and combined with a large amount of drinking water can improve the body's metabolic level. It is currently a more advanced dietary method among bodybuilding and fitness people.
Platform period: refers to the training weight and muscle volume that does not increase after training for a period of time, and the training level is stagnant. Generally, it is broken through by changing the training plan, increasing the training volume or diet structure. You can also use the training-rest-training method to break through.
Adhesion point: refers to the pause phenomenon that occurs during the lifting of weight when you try to lift it to the last few times during weight-bearing training.
Combination equipment: refers to the combination of breeding, pulleys, tracks, etc. Large training equipment for one or several muscle groups can control the trajectory of movement during training.
Free weight: Dumbbells and barbells are free weights, and are not limited by the trajectory during exercise, but require strong muscle strength and control level.
Training protection: In order to achieve better muscle stimulation, perform movements safely, and use the help of peers to better pass the adhesion point. Training protection is mostly for training free weights.
Extreme weight: more than 100% of the individual's maximum strength, that is, according to the prescribed movement, the weight can only be completed once with all your strength. Someone must protect it. As long as you can complete two by yourself, you can continue to increase weight. The limit weight is the basis for future strength training. As the training time increases, the limit weight will also increase accordingly.
Mass weight: more than 80% of the personal maximum weight
Medium weight: less than 50% of the personal maximum strength
Small weight: less than 50% of the personal maximum strength
Group interval: Within 10 seconds of extremely short intervals, 10-30 seconds of short intervals, 30-60 seconds of medium intervals, 60-180 seconds of long intervals, and more than 180 seconds of stops.
(Note: Follow the WeChat public platform of the fitness bar, subscribe to search "Fitness Bar Network" or "Click to scan and follow")
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