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There are many details in the fitness process that need to be noticed, and incorrect fitness behaviors may harm physical health and affect fitness results. Today, the author has summarized some details that need to be mastered during training. Learning them can improve fat burning efficiency, muscle growth speed, and allow you to exercise for 3 months with the effect of someone's 6-month fitness.

Learn these small things during fitness, and the effect of gaining muscle and losing fat will be doubled!

1Spend 5 minutes warming up before training

Do not ignore warm-up training before training. Warm-up is to harvest a better fitness effect and prevent muscle stretching. The body is in the process of exercise, which is progressive. If you don't warm up and immediately start formal training, the body cannot accept the intensity of training immediately, and the blood vessels and muscle groups will be stimulated. It is easy to get injured during training, and the performance of training will not be guaranteed, and the fitness effect will be low.

2Training time should not exceed 90 minutes, not less than 60 minutes

Many people don't know how long the fitness time is appropriate. Some people customize the fitness time too long, which leads to a lack of concentration in the later stage and the body gradually becomes tired, and the training effect will decline. It may also cause fitness accidents.

But if the fitness time is too short, the muscles and muscle groups cannot be effectively stimulated, the calorie consumption is not enough, and the fat cannot be efficiently decomposed. The effect of gaining muscle and losing fat will be low. Research shows that 60-90 minutes of exercise time is relatively scientific and can ensure concentrated attention, and can guarantee the exercise effect.

Muscle gainers should focus on strength training, combined with a small amount of aerobic exercise, while fat loss trainers can choose to do more strength training or more aerobic exercise, which depends on the training intention.

3Scientific diet management

Diet during fitness needs to be paid attention to. If you blindly indulge in eating whatever you want, the efforts made in fitness training will be wasted. The principle of fitness meals is low fat, high protein, and appropriate carbohydrate supplementation, avoiding the intake of various high-fat, high-sugar, fried foods and snacks.

Fitness meals are divided into fat loss meals and muscle gain meals. Fat loss-oriented people need to appropriately reduce calories, reduce 300-400 calories compared to usual, promote fat breakdown, and muscle gain-oriented people need to appropriately increase calories, increase 300-400 calories intake to promote muscle growth.

4Reasonable rest time, sufficient training frequency

After fitness training, we need reasonable rest and sufficient sleep, and we should not stay up late to ensure the recovery of the body and the repair of the muscle groups. Exercise 5-6 times a week, and take 1-2 days off to rest.

After each strength training, the target muscle group should rest for 2-3 days to carry out the next round of training. Muscles need to rest during the process of repair, so don't exercise frequently. Rest and exercise together can make you better persist and improve fitness effects.

5Sip water during fitness

Many people think that you cannot drink water during fitness, and the body loses a lot of water after training, and they drink a lot of water to quench their thirst, which easily leads to the breakdown of electrolytes and the loss of salt, stimulating the stomach and intestines.

The correct way to hydrate is:Sip water during training and after training, don't drink a lot of water, and warm water or diluted salt water is the most suitable choice