Steps of fitness exercise process

Introduction:

　　Although men are busy at work, they must take time to exercise. Speaking of fitness, do you know the process of "it"? Today, let’s learn about the fitness exercise process with experts. This step is mainly based on personal preferences. Choose one or both.

　　Although men are busy at work, they must take time to exercise. Speaking of fitness, do you know the process of "it"? Today, let’s learn about the fitness exercise process with experts. This step is mainly based on personal preferences. Choose, choose one or both.

　　Warming exercise

　　Let the physiological state be activated from quiet as a preparation for entering the main exercise. It is mainly to improve the efficiency of the circulatory system, improve the temperature of the muscles to reduce the occurrence of injuries. Generally, the time for warm-up exercise is 10 to 15 minutes, which can increase the body temperature by about 1 degree or feel a little sweat.

　　　Stretching exercise

　　The implementation of stretching exercise should be after warm-up exercise, mainly to lengthen the muscles and increase the body's softness. Stretching can be divided into dynamic stretching Expansion and static stretching, but from the perspective of safety and effect, the author recommends that stretching exercises be better in a static way. Each stretching movement should last at least 8 to 10 seconds before it can be effective.

Weight training and aerobic exercise

This step is mainly based on personal preferences, and you can choose one or both. The implementation of weight training is mainly based on the equipment operation of the fitness club; aerobic exercise is mainly used to use the action of the systemic large muscles, and can last for at least 30 minutes of medium and low-intensity exercise. For example, brisk walking, jogging, swimming, aerobic dance, etc. This step will provide a detailed description of the topic.

　　　Smoothing exercise

　　It is often heard in the sports world. It mainly needs to properly return the physiological value after high-intensity homework to a quiet state, rather than stopping it immediately. Its content can include slow running or walking, plus several simple stretching movements. Especially for weight trainers, it is absolutely indispensable to relax the stretching movements during exercise, because relaxing stretching during exercise can reduce the accumulation of lactic acid and the tightness of muscles.