I have an annual card for fitness, how do I arrange time to exercise?

To be precise, 4 to 6 p.m. is the best time to exercise, depending on your situation, you can go directly after work, don't eat, you have a bad stomach, you can buy some easy to digest whey protein powder, Bolly's, Champion's, Wade's, all good, take 30 grams half an hour or 1 hour before going to training, and then eat a banana or apple orange and other fruits, he can ensure that you are energetic during training, so that the protein quickly dissolves in the body to provide energy for the body. The training time should not be too long, control it within 1 hour, too long will reduce the blood sugar level in the body and affect the training effect. After training, within 30 minutes, take 30 grams of whey protein powder and a few graham crackers, because at this time you lose too much protein, then supplementing protein powder and easy-to-digest carbohydrates can allow the body to absorb quickly, consolidate the effect, and have another dinner when you get home, you can eat fish, chicken, rice, etc., but don't overdo it.

Usually eat more beef, eggs, chicken, fish, milk, whey protein powder, these are very good for protein**, remember that protein is very important for fitness people! In addition, you should eat more vegetables and fruits, you must have heard of the saying "three points of practice, seven points of food", although he is a bit exaggerated, but it is very effective. And be sure to rest well and don't stay up late.

You can choose a 4-day cycle with one day off.

On the first day, you will work on the chest and triceps, on the second day you will work on the back and biceps, on the third day you will work on your shoulders, on the fourth day you will work on your thighs and calves, rest for one day, and then repeat the first day. Be sure to rest, otherwise you will overtrain, how to practice, what to practice, you can ask the coach and let him teach you step by step.

At first, it may not work too quickly, the body is more tired, this is normal, don't be too anxious, as long as you can persevere, you will slowly improve, I believe you have also heard of "one bite can not become fat". Haha said that, it's time for me to train, and I wish you success in the end.

Look at you for the first time also fitness. Eat a little less at night, 60% full, and then go to exercise, research has proven that the best time to exercise at night is (that's what I did, haha). The intensity of training in the first month should not be large, and the basic movements should be familiarized.

Eating is a must before and after each training session, and of high quality. It is advisable to go 3 or 4 times a week, and it is best to practice every other day.

It is best to stick to a diet of 6 meals a day. Be high in protein, VC, carbohydrates, and more.

If you have time and are in the mood to exercise, go for it.

I went straight to the gym after work, I was like this all the time, I ate a little more when I got home, and I didn't have the strength to practice after eating.

The city, facilities, and scale of different gyms are also different, and the cheap ones are less than 1,000 a year for equipment and exercises, and those with swimming pools and more equipment are slightly more expensive. Never less than $ per year, and so on.

Star rating: The gym is divided into five stars, namely five stars, four stars, three stars, two stars, and one star. The highest star is five stars and the lowest is one star.

The higher the star rating, the higher the level of the gym. The identification of this part of GB T18266 shall be carried out in accordance with the standards related to identification.

The division of star rating is based on the cleanliness and sanitation, environmental and safety rescue, equipment and facilities and maintenance, and service level of the gym, and the specific evaluation methods are implemented in accordance with the five standards promulgated by the national sports administrative department, such as the facilities and equipment evaluation standards, the maintenance evaluation standards of facilities and equipment, the cleaning and sanitation evaluation standards, the service quality evaluation standards, and the customer opinion evaluation standards.

Different gyms because of the city, geographical location, gym size, and the professional cost of the coach will be very different, the specific cost can go to the gym to consult, the gym will hold activities regularly, during the event will enjoy the best money.

There are differences in various places, generally thousands of yuan, and high-end ones are more expensive.

Beijing's Hosa Fitness Annual Card has 4,5000 and more than 1,000. Encountering activities may be more affordable.

It depends on the charges of each gym, generally.

One: VIP card 3000 yuan belongs to the personal card can be used unlimited times within the validity period 2: annual card 1500 yuan belongs to the personal card can be used unlimited times within the validity period 3:

Semi-annual card 1000 yuan belongs to the personal card can be used unlimited times during the validity period 4: quarterly card 750 yuan belongs to the personal card can be used unlimited times within the validity period 5: monthly card 300 yuan belongs to the personal card can be used unlimited times during the validity period 6:

30 times card 450 yuan During the validity period, anyone can come in with the card, but one person counts seven once: a one-time ticket is 20 yuan.

The average gym is about the same price, and it depends on the situation, after all, the situation of each fitness club is different.

The annual pass is not cost-effective to go every day. It was around 2,000* to 3,500 in general.

There are more than 4,000 general gyms in Beijing.

Are you a**? There are generally more than 3,000 here in Chengdu.

After the annual card, the general free training does not cost money, you can go at any time, and the equipment does not cost money;

But if you want to take private lessons, you need to spend money on the lessons.

After applying for a gym annual card, you need to pay a one-time fitness fee for one year, but this fee can be discounted, and after paying the fee, you can go to the gym for unlimited times and unlimited time within a year.

The annual card is a popular card in the society at present, and most industries have this business, which is a more cost-effective choice for consumers.

Yes, yes.

The annual pass is unlimited.

The general gym equipment can be done at any time, as long as the gym is open, and the gymnastics are according to the class schedule.

Yes. You can go several times a day.

Of course. This is generally the case in gyms. The annual card, the season card, and the number of times are unlimited, and the time card is recorded.

Gyms usually open late in the morning.

I'm also working out right now, and according to our coach, the best time is usually about 40 minutes after dinner. When you are working out, it is best to pay attention to the following points to help you achieve better results.

1. Someone to guide, please have an experienced person, a fitness coach, or someone who has practiced fitness to give you some guidance on the essentials of your movements, and make a training plan for you according to your situation.

2. It is best to do it 3 times a week, and one and a half hours each time is appropriate.

3. Be sure to do it according to the plan, and be as standard as possible when doing the action. (I think the most important thing is that you have to know which muscle you want to train when you do it, and your consciousness must be focused on this muscle, and this must be experienced by heart).

4. Of course, you should also pay attention to your diet and eat more protein. Eat more eggs, how much you eat is related to the amount of training you have, generally speaking, you must eat more than you train, otherwise where do the muscles come from, of course, ** is another thing.

5. The large muscles you are talking about should be mainly the pectoralis major muscle, shoulders and back. The two most classic movements of the pectoralis major muscle are the supine bird and the bench press, and I personally prefer the former.

6. The last and most important point. Be sure to stick to it. Remember: muscle decay is twice as fast as muscle is made, and I wish you the best of luck.

The main thing is to be persistent. A complete fitness program should include three aspects: eating (eating), exercising (training), and sleeping (sleeping), and training is composed of three main parts: cardiology, strength, and flexibility. In view of this, the training plan I give is:

Start with a 5-10 minute aerobic warm-up, end with 5-10 minutes of stretching and cooling, and 40-50 minutes of strength training in between. Strength training mainly includes: 1) Back:

pull-ups (anterior neck pulldowns); 2) Chest: Plate bench press (seated chest press); 3) Legs: Barbell squat (Smith squat); 4) Shoulder:

barbell press (dumbbell press); 5) Arms: barbell curl (dumbbell curl); 6) Abdomen: Sit-ups (supine leg presses).

Training remarks: Training 3 times a week, every other day, about 1 hour each time, practice the whole body, one action for each part, spare action in parentheses, 3 sets of one action, 8-12 times per group, 2 minutes between movements, 30-60 seconds between groups, exhale when exerting force, inhale when relaxing, and the movements should be steady and slow. It is necessary to gradually increase the weight to increase the adaptability of the muscles and thus respond to the training.

When doing movements, whether you are lifting or lowering, you must control the movements so that you can concentrate your force and avoid borrowing force. Diet: Eat small and frequent meals, moderate intake of eggs, milk, and meat.

The daily diet is: moderate protein, less fat, high in carbohydrates. The ratio of the three main nutrients should be around 25 20 55.

Staple foods such as steamed buns, noodles, and rice, as well as yams, oats, potatoes, etc., are very high in carbohydrates and can be used as a first choice. Protein is the most important source of nutrients for muscle growth, and bodybuilders should mainly consume non-fat or low-fat foods, such as skim milk, egg whites, fish, skinless poultry, steak, etc. Sleep-wise:

It's best to get 8 hours of sleep every night, and take another 30 minutes at noon if you have time. By the way, try to schedule the training time in the afternoon to evening period, because the body is at its best in terms of strength and flexibility during this time. Finally, I wish you a speedy and successful fitness!

The 14 Secrets to Gaining Muscle Mass: Heavy Weight, Low Repetitions, Multiple Sets, Long Displacement, Slow Speed, High Density, Consistent Movement, Peak Contraction, Constant Tension, Relaxation Between Sets, Exercise Large Muscle Groups, Eat Protein After Training, Rest for 48 Hours, and Prefer Light to Off.

Precautions for handling fitness cards:

1. Don't sign a contract or swipe the card on the spot, consumers have a 3-day fitness contract review period.

2. The fitness center is marketed by visiting and buying, and consumers have the right to refund unconditionally within 7 days.

3. Consumers can refund the fee within 7 days in accordance with the Consumer Protection Law, as long as they are notified by written deposit letter.

4. The preferential and welfare promised orally by the salesman must be clearly marked in the contract.

5. Staff: Pay attention to whether the staff in the center is sufficient, whether they are willing to provide assistance, whether they have professional qualifications and certificates, and if they need to hire a personal fitness trainer, whether the coaches in the center charge reasonable.

6. Hygiene: When stepping into the fitness center for a trial, you should pay more attention to the hygiene. For example, whether clean towels are provided for members to wipe off their sweat after using the fitness equipment, whether the staff strictly follow the hygiene rules of the center, and try their best to advise other members to follow them, and pay attention to the hygiene conditions of commonly used facilities such as locker rooms, shower rooms and toilets in addition to fitness equipment.

7. Fitness equipment: whether the center has enough fitness equipment for members to use, especially some similar treadmills. Whether there is a time limit for the use of cardio equipment (Treadmill) or elliptical trainer or there is a need to queue up, and too short a time limit will make it difficult to achieve the best results of cardio training.

Pay attention to whether the type and quantity of fitness equipment are complete, whether each piece of equipment is labeled with instructions for use, whether the staff is on hand to guide the use of the equipment, and note that if the machine failure in the center is common, it means that the management of the center may not be perfect.

8. Fitness classes: Before joining the center, you should check with the person in charge of the center about the schedule and participation methods of various fitness classes (such as yoga, pilates, aerobics, tae-bo, etc.). In addition, it is also necessary to pay attention to whether the fitness class needs to be registered in advance or reserved early, and whether there is an additional fee to join the fitness class.

If you join the centre for a certain fitness class, you should check the instructor status, the number of participants and the past class status of the course, so as to avoid the cancellation of the fitness class due to insufficient attendees.

9. Price: When choosing a fitness center, you should pay attention to what services are included in the membership fee, whether new members need to pay additional entrance fees, (many times this additional membership fee will be waived in the off-season or when making discounts) The membership fee is calculated on a monthly, quarterly or annual basis, if it is calculated on an annual basis, you should seriously consider whether the membership fee is fully in line with the needs of joining the center, if you withdraw from the club halfway whether the membership fee paid is fully refunded, of course, 10. Other services: Some fitness centers also provide other additional services, such as childcare, so that members do not have to worry about taking care of their children when exercising.

Find a reputable gym, a gym that won't go out of business, a gym you have a good feeling for, a gym close to home, and an affordable gym.