How do fitness novices start their fitness career?

When I went to college, I got a fitness card, but I was confused, I didn't know how to use anything, I just groped a little bit, I checked the information everywhere from the Internet, I found a training plan from various places, and then I practiced what part and what equipment, and then I wrote the plan of the day on a small note, how many groups and how many groups, probably less than a month, how to practice these equipment, which part every day, this is almost clear. When you don't know, ask the big guy next to me how to use this equipment, and the school's coach will also guide it occasionally, there are many situations where the posture is wrong, and other people or peers need to correct the posture.

You can find a fitness friend to bring yourself, so that you can give you some guiding advice, and you don't have to worry about being embarrassed when you go alone.

One is the aerobic training program: cardio training runs 2 times a week for 20-30 minutes at a distance of 3-5 km (good for your cardiorespiratory system. Improves your digestion and absorption.

Good for muscle gain). The second is the strength training plan: (the intensity is mastered according to your own situation). ‍

If you're just trying to get fit and not build muscles, you run every day. Just do sit-ups, do push-ups.

It is recommended to go to the gym to find a professional teacher to guide you, and then you can make a plan that suits you.

I think you can hire a coach and let him teach you at the beginning, after all, you don't know anything at the beginning, you will be better with someone to guide you, and you can practice on your own in the later stage.

At the beginning, my friend was a fitness enthusiast at the time, he often took me to exercise at school, but he didn't take me in the gym, went to college, got a fitness card, just looked confused, didn't know how to use anything, just a little bit of groping, from the Internet everywhere to find information, is to find training plans from various places, and then is to practice what parts with what equipment, and then is to write the day's plan on a small note, how many groups, about less than a month, how to practice these equipment, Which part of each day is almost clear. When I don't know, I ask how to use this equipment next to me, and the coach of the school occasionally guides me, and there are many situations where the posture is not right, and other people or peers need to correct the posture.

To learn barbell dumbbells, the compound action of free weights, especially the barbell, is crucial to build the foundation, because the barbell is characterized by fast weight and fast growth in the novice period, which can promote the gradual growth of the body, which is very good for the overall development of the body.

At the beginning, if you have a large body weight, you should do more aerobic fitness and anaerobic fitness, which will have the best weight loss effect. I ran for 1 month in a row, more than 5 kilometers a day, and I lost about 10 pounds in a month. At that time, I weighed 72, and breakfast, eggs, milk, bread.

Try to eat vegetarian dishes for normal meals at noon, and beef, eggs, and fruits in the evening. At the beginning of 72kg, I basically didn't do aerobics, because I found that people with muscles may not weigh very much, and excessive weight loss, physical fitness will be very poor, and the body is shapeless, so after maintaining this weight, I insist on anaerobic, and I use iron every day, and now my weight is maintained at 70kg, and my body shape has become very good, and my muscles are tight. The body is strong.

Novices don't be too anxious in the early stage** to gain muscle, the main thing is to learn the movements first, comprehend the movements, and master the correct movement essentials, after all, fitness and fitness, health is the first, and then the body!

I went to the gym with one of my brothers, and from July to September, he went from 146 to 123 and I went from 142 to 144. Therefore, the first thing about fitness is to stick to it, and the second is to control your diet. If you don't control your diet well, you're only going to get fatter and fatter if you work hard.

So fitness and diet control are not separate!

Fitness is in vain, it depends on what the purpose of fitness is, whether it is for the best or for gaining muscle. It doesn't matter what your purpose is, it doesn't matter what you practice. As long as you're happy.

I have been working out for more than 7 years since I started working out in 2011, and I was a novice at the beginning, and I have never asked a coach until now, I have been exploring by myself, although I have been very busy during this period, and now I am a little fat, but I never want to give up fitness. Attached is the effect of practicing in the school gym when I was still in school 5 years ago. It is recommended to go to the Internet first, you can go to the muscle network to see first, I started to learn slowly on it, first have a basic understanding of the equipment and movements, know which things are to train which part of the muscles, do a good job in the theory first, and then go to find a gym to practice, maybe the action will not be standard at the beginning, you can slowly find the power point by yourself, practice a few more times, and you will almost be able to comprehend.

I practiced my shoulders today, and then helped a little brother correct the chest pushing action when relaxing, and then naturally talked about the purpose of fitness, goals and many other things, the little brother first practiced not long ago, and there were still many deficiencies in action and force, and on the way home after the end, I suddenly remembered myself who had just started to exercise, imagining what I would become, and the enthusiasm and blindness of the exercise.

April 14, 2014, this is the first time I recorded about the state of fitness, now 7 years, the weight has increased from 50kg to 70kg, from forcing yourself, to becoming a hobby, now it should be said that I am used to it, and I will also be asked about the soul torture, why choose fitness, is the meat not delicious, or the wine is not fragrant.

When I chose to exercise for the sake of gaining weight, I had a very hateful reason, I had a poor appetite since I was a child, I remember that the weight of the physical examination of the unit should be about 49kg when I first worked, and the real weight was not more than 100 series, and then my father was gone, and when this kind of thing happened to me, I slowly had an idea, and I needed to make myself able to shoulder the responsibilities of the family, at least I had to have a good physique.

At first, the exercise was full of enthusiasm, blind enthusiasm, basically imitation show and vigorous miracles, and then Zhihu, sports software, teaching ** and other groping stages, tried a variety of supplements, strange auxiliary appliances, all kinds of actions and equipment, often said to be a doctor for a long time, probably from 19 years, as if enlightened.

19 years should be the best state I have achieved so far, I gained weight successfully in the early stage, and then I brushed fat for nearly 2 months, with clear contours, and the muscle state is also obvious, and I have also met a lot of friends who work out together, including many professional levels, exercise with them, correct mistakes, make rapid progress, and feel more and more about their own shortcomings.

As you learn more about an industry, you will become more and more in awe of it. If it was what I wanted to practice before, now it's more about knowing the limits of what I can achieve and working hard for it, fitness is now more of a habit for me, eating and resting, exercising, habitually shopping and looking at the ingredient list, maintaining a low sodium and low-fat intake, exercising four to five times a week, going to bed as early as possible, trying to bring my own food, being a chicken breast killer, it seems to have become a habit of this, it has become a part of life, a way to relax mentally. I don't smoke, I don't like alcohol, chess and cards are also very bad, I don't have many friends, it seems to be a little withdrawn and boring, fitness has brought me a lot of new friends, brought me a healthy body and mental enrichment, it seems that this choice was very correct.

The word count shows that it is almost a thousand words, I haven't written such a long text for a long time, people always have endless words for hobbies, fitness is one of the few things I insist on, work hard and have results, and it is also one of the few things I can show off, these words are some of my sudden summaries and perceptions, it is an ordinary paragraph summary in ordinary life, I am just an ordinary fitness enthusiast, just an ordinary life, and I also need some flashes. Thank you for seeing me babbling on a bunch of meaningless words, late at night

Step 1, people who have just started fitness, physical fitness will be relatively poor, at this time we can only start with low-intensity exercises, such as brisk walking, cycling, square dancing, climbing, Tai Chi are good starting choices, for people with a large body weight, these sports are also easier to start, not easy to give up halfway. You can choose the sport that interests you more, so it's easier to stick to it.

It is recommended to exercise for about 1 hour a day, no less than 4 times a week, which can promote blood circulation, slowly strengthen cardiopulmonary function, improve exercise energy, and lay a good foundation for moderate and high-intensity exercise.

Step 2: After 1-2 months of low-intensity training, you will find that the exercise gradually becomes more comfortable, at this time you can try moderate-intensity training, such as jogging, badminton, basketball, swimming and other aerobic exercises.

Suggestion: Arrange more than 4 times a week, no less than 40 minutes each time, long-term persistence can improve immunity, maintain youthful body function, slow down the rate of aging, but also promote the body fat burning, improve obesity, and harvest a slim body and healthy body.

Step 3: People who have passed the age of 30, in addition to necessary aerobic exercise, should also pay attention to strength training, otherwise the muscles will show a trend of filial piety loss year by year, and the body is easy to become loose and bloated. To maintain a toned body line, you need to do regular resistance training.

At first, start with low-weight dumbbells, barbells and other strength training, pay attention to the training of large muscle groups ((thighs, back muscles, chest muscles, etc.), choose compound movements can drive the development of multiple muscle groups, effectively prevent muscle loss, help you improve body proportions, and help shape a firm body line.

You can choose bench press, bird, push-ups and other actions for chest training, rowing, pull-ups, deadlifts and other actions for back training, squats, lunges and other actions for leg training, and arrange 2-3 days of rest time for each target muscle group after exercising, so as to start the next round of training, combine work and rest, and the muscles can grow stronger.

Fitness novices need to do a physical fitness assessment, and then do some targeted sports programs, so that they can get started.

Before exercising, you need to systematically master some basic exercise knowledge, you can't be impatient, you need to give the body a buffer time, and then slowly increase the intensity of exercise after the body can accept it.

It's best to keep each workout to 45-60 minutes.

In 2018, the internationally renowned medical journal "The Lancet" published a sports survey study, which was cooperated by the University of Oxford and Yale University, with data samples from the CDC and other institutions in the United States, involving 1.2 million people, and included a total of 75 sports in 8 categories.

The conclusion on the length and frequency of exercise is that the optimal duration of exercise is between 45 and 60 minutes, less than 45 minutes will weaken the effect, and more than 60 minutes will not only not have higher benefits, but also tend to have negative effects.

Of all the exercises, only the frequency of walking can be slightly higher, up to 6 times a week.

First, there should be a clear exercise goal

First of all, we need to be clear about our fitness purpose. Everyone's physical condition is different, and the exercise plan for them is also different. Some people work out for the sake of having a slimmer body (mostly women).

And some people work out to gain muscle and make their muscles fuller. But if you just want to sweat and exercise, then the requirements for the plan are not so strict, and you can do some simple exercises according to your preferences, such as running.

2. Pay attention to warm-up and stretching

Many novices go to the gym and start doing mechanical exercises directly, and they don't stretch after exercise. This is a fitness mistake that many newbies make. Warm-up and stretching are important in fitness.

Warm-up before exercise helps to stretch the limbs, can help the body to adapt well to the next exercise, only before the exercise to do a full warm-up preparation, can make the body quickly into the state, but also greatly reduce the probability of muscle strain.

A truly complete workout is only possible if you have done enough warm-up preparation and stretching exercises before and after the formal training. Don't waste time neglecting warm-up and stretching, without these two preparatory exercises, it will cause damage to our body in the long run, and it will also increase the probability of muscle strain.

3. Understand all kinds of equipment

The equipment in the gym can be said to be overwhelming, and for friends who are just getting started, so many machines are dazzling to look at. It is recommended that you do not use large equipment in the early stage of fitness, because it is easy to hurt yourself if you use it improperly.

In the beginning, we can focus on specific muscle groups in our fitness program, using dumbbells, which are lighter weights. Large equipment can be slowly touched as we go deeper into the workout (be sure to use the large equipment correctly under the guidance of a fitness instructor).

Fourth, a reasonable diet

Long-term fitness can effectively transform the body's tissue proportions, and this conversion needs to be supported by nutrition. In the diet, we should consume more protein, and a reasonable diet with a moderate amount of exercise can provide the body with a steady stream of energy.