What fitness basics must be known when training?

In our fitness training, if we want to get a better training effect through fitness training, then there are still a lot of things that need to be done. Among them, in addition to insisting on fitness training, we also need to do more, that is, to learn certain fitness knowledge, in order to be able to train more effectively.

For example, we need to know these two basic fitness knowledge, if we don't know, then our fitness training effect may be relatively poor. So next, I will introduce to you the basics of these two major fitness, hoping to effectively help you better conduct fitness training.

One. Muscle building basics.

Regarding muscle gain, the first thing we need to know is that if we want to have a good muscle building effect, in short, we need to eat more and exercise more.

Generally speaking, in this aspect of eating, that is, in terms of diet, we need to eat more foods with high protein content, such as meat and eggs are relatively good and conducive to our muscle growth. Generally speaking, strength training is indispensable when we do muscle-building training, and in our muscle-building strength training, the choice of training weight is very important. If we don't choose the right training weights, then our muscle building effect is likely to be greatly affected, which is not conducive to our own muscle growth.

In order to gain muscle and have a good effect, it is more appropriate to choose a training weight between 8 and 12rm, which means that we can do up to 8 to 12 movements in a set of training.

Moreover, we also have to know that the time of muscle-building strength training should not be too long or too long, generally about an hour is more appropriate, less than 30 minutes, or more than 2 hours of training, are not conducive to our muscle growth.

Two. Fat loss basics.

When it comes to fat loss, I would like to say that if we want to lose fat successfully, we must be able to create a caloric difference in our body. The so-called calorie difference refers to the calories that our body consumes every day, which is more than the calories our body consumes every day, so that we can burn the fat on our body.

And to do this, all we need to do is to practice more, and then try to control our diet, don't eat and drink, otherwise no matter how much we practice, we will not succeed in losing fat.

Dietary control can be said to play a decisive role in our fat loss effect, if you eat too little, it will not only reduce your basal metabolism, but also affect your physical health, if you eat too much, you will not be able to make yourself lose fat successfully, so it is very important to properly control your diet.

When exercising, you must first know the muscle groups you are training and the process of muscle strength. This is the time between movements that need to be rested, and generally this interval is about 30 to 45 seconds. Finally, if you are a beginner, you can work out three times a week, you don't need to work out every day, and you must supplement the protein that your body needs.

First, be sure to warm up before exercising, so as to avoid possible injuries during exercise. Second, electrolyte water should be replenished during exercise to replenish the salt lost during exercise. Third, stretch after exercise to reduce muscle soreness the next day.

Fourth, we should do a good job of protection and wear protective gear during sports.

The first basic knowledge is that you must do stretching, and you can exercise and fit well after the muscles are stretched. The second thing you should know is to do a full-body warm-up to warm up your body, so that you can burn calories when exercising.

Adjust your training content to your liking and give yourself a more fixed training time.

1.Strength Training:

The first piece we want to talk to you about is strength training, which is a relatively common way of fitness, doing strength training can increase the muscle content of our body, which can make our body muscles strong and powerful. This is also the way that most men prefer to do fitness, but it does not mean that strength training can only be done by men, and our women can also do strength training.

Women do strength training, can help us lay a good foundation for fitness, not only help us lay a good foundation for fitness, but also help us lay a good foundation for the body, can help us strengthen the bones, help us alleviate muscle aging, maintain bone density, which can greatly reduce the risk of fractures in our body.

2.Aerobic training:

After talking about strength training, let's talk about aerobic training, which is also a more common way of exercise, I recommend that you combine aerobic exercise and anaerobic exercise together to finish the hall, which will have a better effect on our training. There are many common aerobic trainings that we commonly have, such as brisk walking, running, swimming, and many more.

You can choose the content of your own swimming training according to your preferences, and Bochang makes a plan for yourself. If you want to combine aerobic and anaerobic training, then I would recommend that you complete some anaerobic training first, which will help you better complete today's workout.

3.Flexibility Training:

The next thing we want to talk about is flexibility training, which is also a training method that is easy to overlook. Proper flexibility training can enhance the flexibility of our body and promote the balance of our body, which will help us to complete some other training better.

If you don't know how to do the flexibility training, then I would recommend you to use the agility ladder to complete your flexibility training, if you don't have this fitness tool around, then you can also draw some squares on the ground and rhythmically complete some movements.

4.Yoga Training:

The last one I would like to share with you is yoga training, which is a training method that many people love, whether it is men or women, we can join in yoga training, which can help us enhance the flexibility of the body, enhance the strength and balance of our body, and so on.

Do you think that practicing yoga is all there are benefits? Of course not, yoga can calm our minds and can help us relieve the pressure of today's work, if you have been worrying a lot lately, then you might as well complete some yoga training to calm your mind and relax yourself.

Novices should not blindly work out, and when you want to customize your fitness plan, you should keep these points in mind:

1. Start with low-intensity aerobic exercise to improve cardiopulmonary function.

People who do not have a fitness foundation want to **, it is recommended that you can start with low- and medium-intensity aerobic exercise, which can improve lung capacity and heart strength, so that you are not easy to give up, you can improve your exercise ability, and gradually increase the exercise time, which will help the body consume more calories and slowly lose weight.

Medium and low-intensity exercise is recommended for brisk walking, jogging, cycling, square dancing, playing ball, swimming and other sports, not less than 40 minutes each time, and intermittent running, HIIT training, boxing, skipping rope, etc. are recommended for medium and high-intensity exercise, and the effect of jogging for 40 minutes can be achieved by insisting on 20 minutes each time.

Novice fitness maintains more than 3 times a week in order to gradually improve their exercise level and slowly lose weight.

Do more resistance training to gain muscle, start with compound movements, and improve muscle dimension.

For people who are usually weak in strength and relatively thin in stature, it is recommended that you do more resistance training to improve the muscle dimension. Especially after the age of 30, muscle will be lost year by year, whether you are gaining muscle or losing fat, you need to do more resistance training.

Resistance training can start with compound movements, such as squats, deadlifts, pull-ups, rows, presses, push-ups and other movements, with 4-5 sets of 10-15rm per movement, and the interval time between groups is about 45-60 seconds.

You need to allocate muscle group training reasonably, you can't exercise every day, pay attention to the target muscle group to combine work and rest, after each training, the large muscle groups need to rest for 3 days, and the small muscle groups need to rest for 2 days.

3. Gradually increase the training intensity.

A fitness program is not set in stone, but it needs to be gradual in order to develop excellent body proportions. The training intensity of beginners will be relatively low, but when you work out for 2-3 months, your overall fitness will be significantly improved.

Whether you are gaining muscle or losing fat, you need to regularly increase the difficulty of training, such as increasing the level of weight bearing, and choosing exercises with higher fat burning efficiency can avoid fitness bottlenecks and build a good body faster.

For those who customize fitness plans, you should keep these 3 points in mind, you will be able to avoid fitness blind spots, and the training effect will be twice as effective with half the effort!

The first basic knowledge is that you should learn to warm up, only a good warm-up body can be opened, and the second point is the knowledge that you should learn, that is, when exercising, the most basic force points and skills must be mastered.

The correct posture, if the weight is too high, which movements can not be done, the most important thing is the correct posture of each movement.