Fitness is the fairest thing in the world.
The same is to insist on sports, why some people training effect is very good, some people training effect is discounted?
Seriously, don't think of fitness as a simple-minded, four-limbed exercise.
To have a good training effect, you must master the most basic knowledge of scientific sports, in order to get twice the result with half the effort.
Do you do the following?
1. Replenish energy before exercise
Give your body at least half an hour before you hit the gym so you don't feel fatigued during workouts.
You can choose to eat 1-2 slices of bread or a banana.
Warm up before exercise
Warm up before a formal workout to get your muscles and joints moving.
Muscle contractions are more efficient and can increase blood flow to your body to improve efficiency and avoid injuries.
Warm up exercise can choose to do aerobic exercise or dynamic stretching, such as jogging, dynamic stretching, 5-10 minutes can be.
3. How to reduce fat
Weight loss suggests combining strength training with aerobic exercise, starting with strength training, followed by aerobic exercise.
Strength training accounts for 30 percent of total training time, and aerobic exercise accounts for 70 percent of total training time.
Strength training can exercise 1-2 muscles at a time, choose 3-5 movements for exercise, and use 6-10 groups, 15-30 times.
Aerobic exercise can include jogging, brisk walking, cycling, etc. The heart rate is controlled between 60% and 70% of the maximum heart rate.
How to build muscle
Muscle-building is dominated by strength training, which takes up 80% of the total training time.
In each training, 1-3 target muscle groups of the body were practiced, with 2-3 movements for each part, 4-6 sets for each formal group, and 8-12 times for each group.
Aerobic exercise for the muscle-building population can be determined according to the body fat rate of the exercisers. If the body fat content is low, aerobic exercise should be performed once or twice a week.
Aerobic exercise accounts for 20% of the entire training time. You can also choose running, cycling, swimming, etc. The heart rate is controlled between 70% and 80% of the maximum heart rate.
5. Strengthen the muscle group training, especially the leg muscle group
No matter reduce fat or increase muscle crowd, should strengthen leg muscle group training.
Strengthening people's legs can promote the development of the whole body's muscles and strengthen the training of the leg muscle group.
It allows the body to release more hormones, creating an environment conducive to muscle growth and increasing strength in the upper and lower body.
People who lose fat will burn more calories while exercising their legs to increase muscle strength.
The way it burns more calories is based on increased muscle mass in the body.
For every 0.9kg increase in muscle mass, your body will burn an extra 50-70 calories a day.
Stretch and relax after exercise
Stretching and relaxing after exercise is just as important as warming up before. It not only shapes the perfect lines of muscles, but also avoids the injury caused by muscle stiffness and post-exercise soreness.
Generally static stretching is the main, stretching time in about 10 minutes.
7. Supplement nutrition after exercise
Supplementation after each training is particularly important for the muscle-building population, which is very sensitive to insulin after muscle training.
Liver sugars are also synthesized more quickly, so if you don't get the right nutrients, your body will use up protein from your muscles to restore energy.
So after exercising, you can choose proteins and carbohydrates that are easy to digest, such as protein powder, milk, bananas, etc.
In addition to fat reduction people can also eat a small amount, will not affect the effect of fat reduction.