Scientific fitness methods! Learn to arrange your own training classes

Scientific fitness - exercise has a trick! It is not something you can do with passion and strength! The fitness process is like learning a subject. Only by scientifically arranging training will make you better and better!

You should know about stepping into the gym

1. Exercise content: strength training, aerobic exercise and flexibility exercises

Purpose of exercise: People who hope to increase muscle strength through fitness need to do more strength training and less aerobic training. On the contrary, people who need to lose fat and exercise need to be bigger Amount of aerobic and appropriate strength training. Flexibility is something that everyone needs to practice!

2. The exercise time should be fixed

Each exercise should be arranged at the same time as possible, so that you can develop good exercise habits and help the internal organs of the body form conditioned reflexes. Do not exercise one hour after meals and one hour before bedtime, otherwise it will affect digestion and sleep. The best time for physical strength is generally between 15:00 and 20:00, which can be considered as the main exercise time.

3. The exercise time should be appropriate

Beginners should divide the muscle group into two parts and practice the next day to ensure effective recovery of muscles. For example, practice shoulders, abdomen, and legs today, and practice tomorrow. Parts such as back, arms, chest, etc. After reaching a certain stage, they can be differentiated into three or more parts

Fat-reducing population: choose aerobic exercise (jogging, swimming, cycling, skipping rope, jumping exercises, etc.) with medium and low intensity for 30 minutes to 60 minutes each time, and keep the heart rate at about 60%-80% of the maximum heart rate (220-age), and then you need to cooperate with muscle strength training for about 30 minutes! The intensity should be moderate intensity

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

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