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Where should fitness start in order to exercise more efficiently and practice a satisfactory body?
Fitness do not be confused, we must fully understand the fitness related knowledge, learn to customize a plan suitable for themselves, so as to practice a good body, to avoid fitness to become injurious.
So, how do you customize a fitness program that suits you? Before customizing your fitness program, we need to avoid these few misunderstandings:
1. Blind mode fitness veteran's plan
Many fitness novices do not according to their actual situation, see the fitness veteran's iron video blood boiling, but also follow the big weight training, such training is very likely to strain the muscles, can not practice a good body.
Fitness veteran's plan is not suitable for novices, novice physical endurance, muscle strength are very weak, we have to start from low-weight training, according to their own exercise needs to choose their own actions, rather than blindly imitating novices.
2. The fitness plan remains unchanged for a long time
Fitness plan is not static, generally after 2-3 months, our strength level, comprehensive energy quality will be improved, this time we should optimize the fitness plan, improve the difficulty of training, so as to avoid the body into the comfort zone, body development into a bottleneck period.
We need to increase the intensity of aerobic exercise, replace the content of aerobic exercise, and also need to increase the weight level and strengthen the difficulty of strength training, so that we can continue to burn fat and build muscle and create an excellent body line.
3, the diet did not keep up
In addition to training, you also need to arrange a reasonable diet plan in your fitness plan, and if your diet is not synchronized, it is easy to waste your training plan.
When exercising, we must manage a good diet, reasonably control calorie intake, and balance nutritional intake, pay attention to protein supplementation, in order to supplement amino acids to muscles and promote muscle synthesis.
Recommendation: The ratio of carbs to proteins to fats for fitness meals is 5:3:2, which is recognized as the golden match for fitness meals.
A scientific fitness program should look like this:
1. Warm up and stretch first
Do not neglect to warm up before fitness, warm-up stretching can move the joints, activate the muscles, improve the level of blood circulation, reduce the chance of sports injuries, and avoid muscle stretching and joint sprains.
2. Strength training after aerobic exercise
People who mainly lose fat pay attention to aerobic exercise, which can be 20-30 minutes of strength training, and then arrange 40-50 minutes of aerobic exercise, and people who increase muscle pay attention to strength training, which can be 40-50 minutes of strength training, and then arrange 20-30 minutes of aerobic exercise.
The principle of strength training is to first familiarize yourself with the movement standards, start with a low weight level, and then slowly increase the weight level, so as to reduce the chance of injury and improve the muscle gain effect.
The principle of aerobic exercise is to choose low-intensity exercise to start with, such as cycling, brisk walking, playing ball, swimming, jogging and other sports, which can gradually improve cardiopulmonary function, strengthen physical endurance, and then improve the intensity of training, choose sports with higher fat burning efficiency, try variable speed running, HIIT interval training, jump rope and other sports.
3. Stretch and relax
Be sure to stretch and relax your muscles after your workout, so that you can relieve congestion and improve the problem of delayed muscle soreness that occurs after workout.