How to exercise to have a good fitness effect

1. Reasonable fitness plan, generally speaking, many people blindly go to fitness without a good fitness plan, fitness plan includes the time and duration of exercise, etc., such an arrangement can make muscle growth better. Second, the purpose of reasonable diet and fitness is to have a healthy body and strong muscles, if there is not enough protein and other nutrients.

To maximize your fitness results, you can follow these steps:

1.Warm-up: Before formal training, perform warm-up training, perform dynamic stretching, move the joints and muscle groups of the body, and then do a set of jumping jacks or 10 minutes of jogging to promote blood circulation in the body, so that the body can slowly warm up and find the state of exercise, which can reduce the risk of sports injuries and improve the training effect.

2.Strength training: After the warm-up, do strength training to concentrate on weight training, promote glycogen consumption, effectively exercise your own muscles, and improve muscle gain.

The sequence of strength training can be chest, back, shoulders, legs, hands, or it can be customized to suit individual needs and preferences.

3.Aerobic exercise: After strength training, aerobic exercise, when glycogen is almost consumed, the participation of fat will be greatly improved, that is to say, during aerobic exercise, the fat burning efficiency will be improved.

Aerobic exercise can be divided into medium and low intensity (walking, cycling, jogging, climbing, aerobics, swimming, ball, etc.) and medium to high intensity (boxing, interval running, HIIT training, rope skipping training, etc.), novices can slowly transition from low-intensity exercise to high intensity, gradually improve their physical endurance, strengthen cardiopulmonary function.

4.Drink water properly: During the fitness process, you need to drink water properly.

After a general fitness program, drink a small amount of water. Replenishing water in multiple times can not only maintain the balance of water and fluids, maintain the balance of water and electrolytes, but also prevent the body from suffering from a large amount of water shortage, which can cause adverse symptoms.

5.Diet: In the process of fitness, pay attention to the diet to get good fitness results.

If you want to build muscle, you should take more protein. Protein is the material basis for sustaining life activities, and supplementing enough protein can promote muscle growth. If you want**, you need to control your calorie intake at this time.

Burning calories through fitness while reducing energy intake in food can lead to weight control and good results.

The above steps can be used as a reference, and the specific steps can be adjusted according to individual needs and circumstances.

1) Enhance physical fitness and improve health level Physical fitness refers to the relatively stable characteristics of human morphological structure, physiological function and psychological factors that are manifested on the basis of heritability and acquisition. Physical fitness activities can improve the body's cardiopulmonary function, muscle strength, flexibility, balance and reflexes, improve body composition, so as to enhance physical fitness and improve health level. (1) Improve cardiopulmonary function Cardiopulmonary function is one of the core elements that affect physical fitness and health.

Poor cardiopulmonary function can lead to an increased risk of premature death. Regular physical activity can improve cardiac contraction strength and lung capacity, regulate blood pressure, improve blood lipids, have a good impact on cardiopulmonary function, and significantly improve the cardiopulmonary function and health level of adolescents, middle-aged people and the elderly. (2) Improve body composition Body composition refers to the various substances that make up the body and their proportions, which are generally expressed by body fat content and muscle weight and their ratios.

Studies have confirmed that excessive body fat, especially increased abdominal fat, can induce cardiovascular diseases, metabolic diseases, etc. Physical activity based on aerobic exercise increases fat burning, lowers body fat content, increases muscle mass, and improves body composition. (3) Increase muscle strength Strength exercises can improve muscle strength and muscle fatigue resistance, promote the growth and development of adolescents, make the physique stronger, prevent symptoms such as back pain, shoulder and neck pain due to muscle strength attenuation, improve body balance, prevent the elderly from falling, maintain bone health, and prevent and delay the occurrence of osteoporosis.

4) Improve Flexibility Flexibility is both an important motor skill and an important activity ability in daily life. Regular stretching exercises can improve the elasticity of muscles and ligaments, increase the range of physical activity of adolescents, have a beautiful body posture, reduce muscle strain, and prevent joint diseases in middle-aged and elderly people. (5) Improving happiness index Physical fitness activities are an effective means of psychological intervention.

Physical fitness activities can increase the pleasure of the human body, relax people's spirit, relieve pressure, form a good psychological state, obtain physical and psychological satisfaction, make the former Doudong teenagers full of vitality, middle-aged and elderly people are full of vitality, and improve the happiness index.