Newcomers to the gym have a lot of questions

I tell you I'm a college student I basically go every day (with special exceptions) Training is every day, but there is a cycle: generally 3 to 4 days, the last day of the cycle of intensity training, other times as long as the past is good physical activity (mainly to train the muscles) This can show how serious a person is about one thing. Generally, if the fitness is irregular and there is no effect, the friend will give up halfway, or just go every few days and move and leave, and there is no effect at all.

Before starting to work out, novices should first understand their goals and key demands. Do you want to lose fat or lose fat? Or health?

Building muscle mass? Increased stamina or stamina? Different goals require different intensities, courses, and training menus.

Think about it first, and even quantify and stage the goal so that you don't feel ineffective or frustrated later.

Evaluate your own physical condition, this is absolutely the most important part, if you don't have the habit of exercising in the past, the body will definitely not be able to stand the high-intensity training all of a sudden, and the most regrettable thing is that it may even leave a shadow on the exercise, and retreat. If the cardiopulmonary function is not very good, and the slider has reached the limit after only 20 minutes, then you can add an extra ten minutes to do training to enhance and improve your physical strength in the range that you can train.

The distribution of training, the allocation of the date and content of the exercise, first start with weight training, anaerobic exercise, and then do aerobic exercise that will burn fat, it is recommended that anaerobic exercise can start from the training of the lower limbs, because the muscle mass of the lower limbs accounts for nearly 70 of the proportion of the whole body, which is the fastest and most efficient way for people with the goal of gaining muscle.

Diet regulation, 3 points of exercise, 7 points of eating, I believe that this slogan for long-term fitness people have heard calluses, the most difficult, but compared to exercise is less painful a step, eat more prototype and protein-rich food, or ask the liquid to eat when washing vegetables, reduce the opportunity to go out to eat and drink.

Gym novice guide, precautions are not embarrassing:

Gym novice guide, precautions are not embarrassing:

Feeling panicked about going to the gym for the first time?

I'm worried that I'm wasting too much time fumbling!

I'm even more worried that I'm a novice and don't know how to start!

I don't want to ask for a personal trainer, so I groped for it myself, and it was a large-scale social death scene!

1.Movement sequence.

Warm-up - anaerobic - aerobic - stretching.

2.Exercise time is recommended.

Warm-up]: 5-15 minutes recommended.

Anaerobic]: 40-60 minutes is recommended.

Aerobic]: 40-60 minutes recommended.

Stretching]: 15-30 minutes is recommended.

3.Exercise profile recommendations.

a. Warm-up content suggestions:

Choose a treadmill, slope 2, speed 6, and walk briskly for 10 minutes.

Jumping jacks with 30 reps per set, 15 seconds apart between sets, do 5 sets.

Do 5 sets of 30 leg raises, 20 seconds apart.

b. Suggestions for anaerobic exercise content:

Dumbbell weights, barbell weights, elastic band weights, equipment, etc.

c. Aerobic exercise content suggestions:

Treadmills, elliptical machines, aerobics, combat exercises, spinning, etc.

Treadmill Suggestion]: You can choose to jog or climb.

Jogging Recommendations]: Slope 1-3, Speed 8-10.

Suggested climbing]: Slope 8-10, speed 6-8, time 30-45 minutes.

d. Suggestions for stretching exercise content:

Autonomous stretching, foam roller stretching.

4.Training frequency recommendations.

If you have a large need for fat loss, you can practice 4-6 times a week, and if you have a large need for shaping, you can practice 3-4 times a week, it is not recommended to train every day, and the total duration of each training session should not exceed 2 hours.

5.Training schedule recommendations.

It is recommended that a large muscle group be trained with a small muscle group, the same muscle group should not be trained every day, which is not conducive to fat loss or muscle gain, beginners with the same large muscle group are recommended to arrange 1 time a week, and small muscle groups can be arranged 2-3 times a week.

Major muscle groups: chest, back, shoulders, legs and hips.

Small muscle groups: biceps, triceps, abs, forearm, etc.

6.What to eat before training.

30 minutes to 60 minutes before exercise, you can supplement carbohydrates + appropriate amount of protein, which can help improve the efficiency of fat burning during exercise and help lose fat.

For example]: A slice of whole wheat bread + an egg white.

1/2 corn + 1 cup of milk.

20 g oats + a cup of yogurt.

7.What to eat after training.

Within 20 minutes after exercise, you can supplement some fast carbon + a lot of protein to help quickly restore energy and improve basal metabolism after exercise.

For example]: 100 grams of rice + a piece of chicken breast.

One banana + two egg whites.

1 glass of milk + 30 g of protein powder.

8.What to look out for in training.

a. Because there will be a lot of sweating during training, so you must pay attention to hydration, you can choose to drink a small amount of water many times, about 5-10 minutes to drink water.

b. General dumbbell movements, do 12-15 times per group with the maximum weight, a total of 4-5 groups, and the rest time between each group should not exceed 90 seconds.

c. Try to choose aerobic exercise such as climbing and walking quickly, or use an elliptical instrument and less treadmill to run, which is easy to hurt your knees.