Training tips for intermediate fitness practitioners

Fitness training advice

1. Weight exercise is the best way to exercise

If you only have time to exercise 3 times a week, weight lifting exercise is the best choice. As long as the training intensity is appropriate and the load is constantly increasing, you can achieve the purpose of growing muscles, maintaining a high body metabolic rate, consuming fat and improving aerobic metabolism (but limited degree). Running alone can effectively enhance aerobic metabolism function, but it does not have much effect on muscle improvement.

2. Weight training can strengthen strength, increase muscle volume, and portray muscle lines at the same time

A common wrong view is that different training methods must be used to achieve the above goals at the same time. In fact, this is only relatively speaking, a vague concept! If you use multiple sets of exercises of 8 to 15 times per set, Each group is exhausted and constantly adjusts and increases the load load. You can make progress in three goals at the same time.

3. Let the muscles get three exercises

There are three ways of contraction: shorten the length of the muscles, lengthen the muscle fibers, and keep the length unchanged (under weight loading). During exercise, you should let the muscles experience all three contractions and complete the exercises with slow and controlled movements.

4. Use high-weight exercises , but to ensure the quality of the movement

It is not advisable to lose control of the movement because the weight is too high, but you should still use the heaviest load during training to complete the number of groups and times in the plan. This usually means that 1 group is exhausted 8 to 12 times. If you cannot complete 8 times under the premise of correct movement, you should reduce the weight a little. If you still have the energy to do it 12 times, you should increase the weight.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to search “Fitness Bar Network” or "Click to scan and follow")

Further reading 　　5 lessons learned by bodybuilding stars for young people

Fitness skills: Do the arms need to be practiced alone for one day?

Fitness must be watched! The seven killers of muscles!

5. A small amount of weight is also effective

Often the weight is at least 5 to 10 pounds (2.4 to 4.5 kg) on ​​the barbell or equipment. The latest research It shows that the weight of 0.5 to 1 pound can also help you overcome the growth platform and make progress without you realizing it.

6.3 groups are better than 1 group

There are many controversies about whether doing one set of exercises can increase muscles, but practice shows that 1 group is absolutely not enough, and doing 2 effective groups after one group has been repeatedly proven to have good results. Multiple groups are more effective than a single group to stimulate muscles.

7. Exercise partners are very helpful

No matter Whether to exercise at home or in the gym, a partner can help you a lot. He can provide you with safety protection, so that you can practice more with peace of mind, and add fun and motivation to your exercise.

8. Pay attention to signs of overtraining

Frequently feeling muscle soreness and fatigue, the enthusiasm for training subsides, loss of appetite, and poor sleep are all physical reactions of overtraining. You should be alert to this, reduce exercise, and restore your body.

9. Oxygen exercise is an excellent investment

No one should ignore aerobic exercise. It not only enhances cardiopulmonary function, but also improves blood circulation and capillaries in the muscles (benefits for muscle growth), while making people feel good. However, it should be arranged appropriately according to the situation. Reduce aerobic exercise appropriately when gaining muscle, 2-3 times a week. Increase aerobic exercise 4-6 times during fat loss period

(Note: Follow the WeChat public platform of Fitness Bar, subscribe to search for "Fitness Bar" Or "Click to scan and follow")

Related recommendations

Training is about quality, practice is good or bad, how to conduct excellent training?

How to set fitness goals, what are your goals?

Do you know? This is what a complete fitness training class should be like!