How should I train when I am new to fitness?

In this case, you can start by training your arm muscles and leg muscles, because these two muscle groups are very important for all exercises, and they are also very important for beginners.

In terms of exercise, a fitness plan should be formulated and the fitness time should be arranged scientifically and reasonably; In terms of diet, we must be strict with ourselves, do not overeat, do not eat greasy, raw and cold food, do not eat high-calorie food, and exercise scientifically.

You should choose the training method that suits you according to your physical fitness, don't rush to achieve success, as the so-called speed is not up to this truth, you will find your own training method in the slow exploration.

Don't exercise drastically at first, give yourself a goal of training volume every day, and then increase the training volume every day.

Usually use aerobic simple warm-up before fitness, and then the fitness cycle is four to five days a week, but also pay attention to eating habits, fitness time is generally four to seven o'clock in the afternoon.

Many novices may be working out every day regardless of their physical condition. However, sudden and sharp changes will also make it difficult for the body to adapt to the long leakage and have not exercised for a long time, and it will be easy to get injured, so it will be easy to get injured. Be sure to set yourself a transition period.

It is also necessary to slowly adapt to the rhythm and intensity of exercise through two to four weeks according to your physical condition.

In addition, it is recommended that during the transition period, you can start by arranging exercise two to three times a week, each time for 30 to 40 minutes, depending on the physical condition to determine the intensity of exercise, you can walk briskly, a combination of running and walking, or other suitable exercises. ** people, when exercising, also try to maintain the heart rate when losing fat.

As a novice, there is no need to make a diet plan from the beginning, you can first change the previous unhealthy eating habits, and the fitness is half the success. The principles of general dietary control include less greasy, less high heat and high sweetness, as well as more steaming and cooking more fruits and vegetables, and less snacks. In addition, it is also possible to adjust the diet according to the fitness goals, for example, if you want to gain muscle, you must ensure protein intake.

Warming up before fitness is a very important step, you need to move the joints of the body, improve the blood circulation of the body, gradually find the feeling of movement, and then carry out formal training, so that the training effect will be more efficient, and the chance of injury will also decrease. When a novice is doing weight training, pay attention to mastering the standard of movement, rather than deliberately pursuing large weights. Only when the movement is standard and then the weight is increased, can you go further on the road of fitness.

Weight training requires muscle group training, not just a whole body muscle group abuse every day. Strength training is done when you are at your best, followed by cardio workouts. For people with an excess body fat percentage, they need to maintain aerobic exercise 4-5 times a week for about 40 minutes each time.

For muscle-building people, aerobic exercise 3 times a week for about 30 minutes each time is sufficient. Extended Information: Notes on Roundstone:

Don't work out on an empty stomach, don't work out after meals, that's not good for your stomach, at least start working out after eating a few hours after eating. Before exercising, be sure to do warm-up exercises to protect your body from injury during the fitness process. The warm-up time is about 5 minutes.

First of all, you need to understand that the principle of fat loss is that fat is converted into energy by aerobic breakdown. To do this, you need to do aerobic exercise.

In order to maximize aerobic fat burning, we first have to consume the sugars that come before fat. Fat is energized 40 minutes after aerobic exercise, so we can burn sugar by warming up and anaerobic exercise 40 minutes ago.

The correct way is :

Warm up for 5-10 minutes, do anaerobic freehand or equipment for 20-40 minutes, and finally jog or walk briskly for 40 minutes. Relax when you're done. Abdominal muscles are practiced every day.

Whether it is aerobics or running, it should not be closed for more than two hours a day, and it should be less than five days a week.

Running should first use the heel to the ground and then cross to the sole of the foot, so it is not easy to form a muscular leg, and it is necessary to massage and relax after running.

Warm up before doing it, and stretch and relax after doing it. After training the upper body, train the lower body.

Diet avoid sweets, high-fat, high-calorie, burned, old lead, grilled, fried, usually eat fish, eggs, beans, dairy products, fruits and vegetables, and adequate sleep is also important.

Depending on your situation, you can add a bicycle after the run, but it must be done as an aerobic exercise, that is, you can't use a competition riding method, only the bridge is a general ride. Anaerobic exercise is an adjunct, and there is no need to be weak. Equipment is also an auxiliary, the important thing is aerobic with anaerobic plus scientific diet.

The first step is to learn to warm up first, only carefully master the warm-up action, is the first step to start the novice fitness, so that you can master such skills well, and it will not hurt your body, the second point is that you should stop the training of this step of lifting, and then master other exercises of Jian Xiaojiao, so that you can.

If you want to exercise, you can do more strength training, such as bench presses, curls, push-ups, pull-ups, etc.

You concentrate your attention on the part where you exert the force, so that the strength of the part where the force is generated will increase, and you can meditate, I can, that is, I believe that you will be able to. For example, when climbing the ladder, if you have not climbed before, the first time you climb often fall down due to the lack of strength of the two hands, then you need to send your attention to the hands and arms, when the attention of the whole body is focused on the hands and arms that exert force, the strength of the hands and arms will be quickly enhanced, and then when you reach out to climb, silently chant that I will be able to, and then you will find that it is very easy to climb on the ladder. The same goes for weightlifting, first focus the whole body on the hands, arms, and shoulders, so that their strength will increase, and then lift, it will be easier.

The reason for this is that the central nervous system controls the coordination of muscles, tendons and bones of the whole body, and the muscles and tendons can be very soft and weak, or they can become very hard and powerful, which is the power of the central nervous system to control local nerves and the coordination of the whole nervous system. When skating, if the whole body is well coordinated, it will not fall; And if the coordination is poor, some part of the body is not controlled or slow to react, and it will be fallen. In fact, the same is true for physical exercise, such as weightlifting, which is the ability of the central nervous system to control the nerves, muscles, tendons and bones of the hands, arms and shoulders, as well as the ability to control the muscles and veins of the waist of the legs at the same time, so that they are full of strength!

Regular exercise will enhance the responsiveness and speed of muscles, muscles, bones and nervous system, and the coordination of muscles throughout the body and the reaction speed of 'nerve endings' to the 'central nervous system' will be greatly enhanced. Speed depends on the ability of the central nervous system to control the peripheral nerves. Whoever punches fast in a fight will win, and there are sharpshooters who have the ability to 'concentrate instantly', the more concentrated the attention, the greater the power, and the faster the concentration, the faster the speed.

Muscles, tendons, and bones will grow little by little with daily exercise, such as muscles, if you exercise the strength of the arm every day, the muscles of the arm will increase little by little, and the force borne by the muscles and veins will also increase little by little, and these increased parts are transformed into 'digested food' little by little. As long as you keep exercising every day, your strength will naturally increase little by little, so you don't have to rush, do your current job well, and your strength will increase while teaching others.

Exercise, according to your own preferences, flexible exercise, do not have to rigidly stipulate what sports you must do, play with whatever sports equipment you want, and enjoy the fun of sports.

Give it to me, I'll do it all with my hands, I hope it can help you!

For novices, it is still recommended to train the whole body in one training.

There are several benefits of training the whole body. The first point is that we can improve our overall strength, and it is impossible for any part of our body to surpass other parts of the muscles, and the muscle growth of the whole body is proportional. At the beginning of the workout, working on the muscles of the whole body can gradually improve our strength and lay the foundation for more intensive training later on.

The second point is to perfect your movements during this time. Many people feel that they can't train the parts they want to train at the beginning of fitness, and during this period of full-body training, they can improve their movements according to their muscle force perception, so that the movements are more standard, and the wrong movements cannot be followed up for training.

The last point is that every part of our body can be fully rested, at the beginning of the fitness our muscles are very weak, and the recovery ability is not strong, so we will have pain for a long time after a training, so that dispersing all parts of the body will allow our whole body muscles to get full rest, and it is not easy for us to have muscle strain.

Therefore, novices do not need to copy the training of veterans directly after entering the gym, we can learn the correct training posture like veterans, but we do not need to use their training plans, because in the early stage of fitness, we still have to plan our training programs scientifically.

I went to the Xinyou treadmill that a friend bought to experience it, and I felt that although it was low, the cost performance was still not high, and the sense of stagnation was obvious.

Exercise should be gradual, as far as I am concerned, I exercise running and push-ups every day, and I demand myself according to my ability and physical condition when exercising. Ask yourself to keep improving in your workouts and take your time. For example, I have 100 push-ups today, and tomorrow I will ask myself to do 100 push-ups, not less, and I feel that there is no pressure to increase the degree of training.

It's about persistence.

Go to the Hong Kong Sports Association to learn a professional private training course, and after knowing the training method, you will know how to practice.

You can participate in the training class of Beijing Saipu, and you will know how to practice and how to teach others to practice with personal training and Pilates training.

Pay attention to the AFCC online live broadcast, free, classic standards, easy to learn and understand.

Since it's the first time to go to the gym.

I still don't know exactly what needs to be done.

So it's definitely better to go to the gym.

There are a lot of professionals there.

More certainty of different physical conditions.

What kind of fitness is better.

You can also find a coach to guide a pair.

The results of this fitness will be better.

Exercise at home.

It's likely to be a little blinder.

It doesn't work very well.

The first place starts from the arms, and the arms can become very powerful by practicing the arms every day, and the second place is the legs, which should also be very explosive, so that the fitness is more effective.

Fitness is mainly carried out in terms of strength and fitness. Perform physical training, improve cardiopulmonary fitness, increase strength, and help achieve fitness results.

You should start with your legs. Because only by strengthening the leg exercise can you support your long-term fitness exercise, if you don't develop the leg exercise, then your fitness will not get the desired effect at all.

How should I get started with fitness?

When I first started going to the gym, I used the equipment and corresponded to the body parts.

You can find a fitness trainer and consult to develop a reasonable fat loss plan for your physical condition.

Exercise training recommendations with the goal of improving cardiopulmonary fitness.

Sport: Running.

Frequency of exercise: no less than 5 times a week, 1 time a day is recommended.

Exercise intensity: Exercise intensity is usually reflected by heart rate, and it is best to control the heart rate during exercise within the range of 74% to 84% of the maximum heart rate (220-age).

How Muscle Grows: Muscles don't grow during exercise. In strength training, training will destroy the muscles, and the protein supplementation is used to replenish the destroyed muscles, in the process of supplementation, the original muscle fibers will slowly become larger, this is the basic principle of muscle growth, if the muscles are constantly trained before recovery, then it can only have the opposite effect.

Therefore, strength training and protein supplementation are essential for building muscle.

Strength training is done in all major muscle groups of the body, such as the upper limbs, chest, back, abdomen, and lower limbs. Each muscle group is trained twice a week with an interval of more than 48 hours.

The number of training sets for each part is four, and the time interval between sets is 2 minutes. The number of pieces in each set is 8, and the weight choice is 60% of the maximum weight you can do for the movement, for example, if you can pull up 50kg of weights at a time for the pull-down movement, then you will choose 30kg as the training weight each time.