A Recognized Fitness Process: Double Your Fitness Results with These 4 Steps
Fitness beginners, don't blindly exercise!Especially for people entering the gym and training, don't just focus on treadmill training; training in the equipment area is alsoignore.
Fitness gym people, only by mastering the scientific rhythm can you improve your fitness results! The correct fitness method will let you witness the most effective transformation in the shortest time.Whether you are aiming to build muscle or lose fat, you can start with these 4 steps to double your training effectiveness!
Step 1: Warm-up training
Don't ignore warm-up before starting formal fitness training.Warm-up can activate the body's joints, promote blood circulation, and prepare for formal training, avoiding excessive muscle strain during formal training.
Each dynamic stretching time is 5-10 minutes, stretching all muscle groups and joints, then slow running for 5 minutes to raise your heart rate, putting the body in a state of movement.
Step 2: Weight training
Whether you are aiming to build muscle or lose fat, you need to perform weight training. Muscle builders focus on weight training for about 40-60 minutes each time, while fat reducers can supplement weight training for about 30 minutes.
Muscle builders can divide muscle groups, training 2-3 muscle groups each time, such as today training chest + biceps, tomorrow training shoulders + triceps, and the day after tomorrow training gluteal muscles and leg muscles, rotating muscle group training, combining rest and labor, will greatly improve muscle growth efficiency.
Fat reducers can be divided into upper body muscle groups and lower body muscle groups, resting for 3 days, and then performing a new round of weight training.
New weight training choices for beginners:Prioritize compound exercises over isolated exercises. Let's start with these golden fitness movements: squats, bench press, rows, deadlifts, overhead press, pull-ups, and parallel bar arm curls, etc.
Step 3: Perform appropriate aerobic exercise
For muscle builders, the frequency of aerobic exercise doesn't need to be too high, otherwise it will affect muscle growth. However, appropriate aerobic exercise can strengthen muscle endurance while suppressing fat growth.Perform aerobic exercise 2-3 times a week, with a time control of 30 minutes.
For fat reducers, the aerobic exercise time can be extended to 40-50 minutes. Don't stick to one aerobic exercise project, choose multiple exercises to vary.
As your physical fitness gradually strengthens, you can gradually transition from low-intensity to moderate-high intensity, and you can also shorten the exercise time. Choose high-intensity training, and you can achieve the effect of a 40-minute low-intensity workout in about 20 minutes.
Low-intensity exercises: running, walking, playing ball, square dancing, swimming, climbing, etc. High-intensity exercises: jumping rope, boxing, interval running, HIIT (High-Intensity Interval Training) etc.Step 4: Don't ignore relaxation training
After doing aerobic exercise, don't sit down immediately or go to wash, you need to do stretching training to promote muscle repair. To avoid muscle congestion and the impact of muscle soreness on your life the next day, we need to pay attention to relaxation training and stretching, about 10 minutes each time, focusing on static stretching of the main muscles trained today.
This recognized fitness process, if fitness people follow this 4-step process, your fitness efficiency will be much higher than that of ordinary people!
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