Many beginners or those who have just started fitness are not very familiar with some fitness knowledge, and when searching online, they are often confused by various professional terms. Today, I will use the most direct and easy-to-understand language to introduce 24 basic knowledge that I think is useful for everyone to start.

1. Aerobic Exercise

Aerobic exercise belongs to endurance training, which is a training activity that involves sustained movement over a long period of time. During this time, the movement is carried out at a certain speed and with a certain training intensity, reaching a certain amount of movement. It is carried out through physical exercise under adequate oxygen supply. It is simply the difference between slow and rapid breathing. Aerobic exercise can effectively improve our cardiovascular and respiratory function. Examples include: running, swimming, jumping rope, brisk walking, etc.

2. Anaerobic Exercise

Anaerobic exercise belongs to bursts, speed, and short-term endurance training. It refers to the high-intensity, rapid movement of muscles in a 'hypoxic' state. For example: strength training.

3. Combination of Anaerobic and Aerobic Exercise

As the name suggests, during exercise, when oxygen supply is sufficient, it is impossible to breathe normally in a short time. This breathing method is common in competitive sports. For example: football, basketball, baseball, rugby, boxing, martial arts, etc.

4. Heart Rate

Heart rate refers to the number of times the heart beats per minute. Different training goals have different requirements for heart rate. To achieve the training goal, a certain heart rate value needs to be reached.

5. Maximum Heart Rate

The maximum heart rate after high-intensity training is the limit of the heart in one minute. This value is difficult to achieve, and we usually calculate it as 220 minus age. When losing weight, the maximum heart rate should be 60-65% (about 135), and it should be maintained for more than 30 minutes.

6. Fat

The human body can be simply divided into visceral fat and subcutaneous fat. Fat refers to the fat under the skin. The content of fat = (total weight - lean weight) ÷ total weight × 100%. Generally, the fat content of men should be around 15%, and the fat content of women should be around 20%.

7. Lean Weight

Lean weight refers to the weight remaining after fat is removed. This is a key term commonly used in bodybuilding. Whether a person is well-developed depends on the ratio of fat and lean weight.

8. Set Interval

Set interval is simply referring to the rest time between sets in strength training. However, few people can effectively control and utilize the set interval. The set interval for increasing muscle and losing fat ranges from 30 seconds to 180 seconds, and during the rest period, some stretching and kneading should be performed to restore muscle. Do not waste training time on playing games and chatting!

9. Stretching

Muscle stretching exercises. The movement process of stretching should avoid shaking forward and backward, it is to stretch the muscle to the longest point, pause for 15-20 seconds, and at the same time, perform deep breathing. This is very helpful for muscle recovery and joint flexibility. Post-workout stretching can reduce muscle soreness and enhance training effects.

10. Muscle Feel

During weighted training, we need to use mental control to focus on the muscle that is exerting force. The target muscle will experience soreness and swelling when exerting force. This is the muscle feel. Beginners often cannot well grasp the muscle feel. Through accurate training movements and repeated practice, you can gradually experience the different muscle feels. Pay attention to concentrate your energy during training so that the target muscle can mobilize its maximum capacity.

11. Muscle Pump

Muscle pump is also called bloodshot, which refers to the muscle swelling and enlargement caused by the short-term flow of blood to the target muscle during weighted training. At the same time, the muscle circumference will also increase. If the training is good, the muscle circumference can increase by more than 2CM after the bloodshot. For beginners, as long as they strictly perform the training movements and do not try to lift too much weight, they can gradually find the muscle pump.

12. Limit Weight

Limit weight refers to the weight that can only be completed in one attempt. This weight can be obtained by the gold pyramid method. It is recommended to have someone to protect you and do not try to test it. As long as you can complete two repetitions, you can continue to increase the weight. Limit weight is an effective basis for future strength training. As training time increases, the limit weight will also increase.

13. RM

We often see 8RM, 1RM... RM refers to the limit. 8RM means the limit weight that can be completed 8 times. 1RM refers to the limit weight.

14. Compound Exercise

Compound exercises, also known as multi-joint exercises, are exercises that involve two joints in a single movement. Compound exercises involve the simultaneous use of both the active muscle and the synergist muscle. Therefore, the trainer can lift larger weights. Compound exercises are training movements that develop muscle circumference and muscle strength.

15. Isolated Exercise

Isolated exercises, also known as single-joint exercises, are exercises that only involve one joint during the process. They focus on concentrated muscle stimulation in a local area, and rarely involve the coordinated force of other muscles. This can deepen the local muscle stimulation. Therefore, it is a training movement for exercising muscle lines and shapes.

16. Free Weight

Free weight is limited by the trajectory of movement, but it requires good muscle control and muscle strength. Beginners should start with lighter weights. After getting used to the weight, gradually increase the weight. Do not rush to achieve it. Free weight is a good choice for beginners.

17. Weight Loss

Weight loss, also called fat loss, is either losing fat or muscle. It is suitable for people with a large starting weight. However, weight loss is a gradual process and should not be blindly fasting and cutting off water, which can harm the body.

18. Nutritional Supplements

Nutritional supplements are a supplement to the daily diet of bodybuilders, which is convenient to carry and absorb quickly. They save time. However, he is just an auxiliary product, not a necessity. Food intake is the most important!

19. Small Meals, Frequent Meals

Many people have heard this term, small meals and frequent meals refers to eating every 2.5-3 hours. This can better absorb and utilize the nutrients in food, and at the same time avoid fat accumulation. This is a dietary method that is worth promoting for all people.

20. Muscle Gain and Fat Loss

Many beginners' two main goals are to increase muscle at the same time and reduce fat. To achieve this goal, it requires certain dietary experience and rational training and diet plan. Beginners should first lose fat, or first gain muscle, do not recommend doing both at the same time.

21. Fat Loss

Fat loss refers to the reduction of subcutaneous fat while preserving as much muscle as possible. This is the key to building a defined physique.

22. Plateau

When the weight and muscle volume in training stop or decrease for a long time, it indicates that the plateau period has begun.

23. Stick Points

When we try to lift the weight in the last few reps, we will have a pause in the middle of lifting the weight. As the limit is approached, this pause point becomes more and more obvious.

24. Training Protection

To achieve better muscle stimulation and exceed the original training limit, find someone or something to assist in training. This is safer and more effective for your training.

Wishing everyone can achieve the desired physique soon. #Spring Fitness Power###