Before working out, you need to understand the basics of fitness in order to avoid misconceptions and work out more efficiently.
Some people work out only aerobic exercise, some people only pectoral muscle training in order to develop full pectoral muscles, some people in order to develop abdominal muscles, and daily abdominal roll training, this is not able to develop a good body.
So, how to work out scientifically? Fitness recognized four steps, are you doing it right?
The first step is to warm up (5 minutes) to move the body muscle groups, improve joint flexibility, promote blood circulation and find the feeling of exercise.
The second step is strength training (20-50 minutes), which is a time when strength is more abundant and sports performance will be better. Strength training can strengthen the body muscle groups and deplete the body glycogen.
When strength training, the target muscle groups should not be exercised frequently, you should pay attention to the reasonable distribution of muscle groups training, the body can be divided into major muscle groups, after each training large muscle groups need to rest for 3 days, small muscle groups need to arrange 2 days of rest before opening the next round of training.
The third step is aerobic exercise (20-50 minutes), which will boost the body's activity metabolism and allow more fat to be consumed, helping to burn fat.
The fourth step is relaxation training (5 minutes) for static stretching to relieve muscle congestion and promote muscle repair, which can effectively reduce muscle soreness.
A scientific workout lasts about 1-2 hours, and you have to clock in 3-5 times a week to combine work and rest in order to go further on your fitness journey and get a better body.
Fitness programs are different for different purposes. People who lose fat will focus on aerobic exercise, supplemented by strength training, while those who gain muscle will focus on resistance training, supplemented by aerobic exercise.
When you first start working out, don't choose low-intensity, high-difficulty training, but need to start with low-intensity, low-weight training, so as to reduce the chance of injury.
After a period of time, your cardio and physical strength will improve. At this time, we will gradually improve our exercise capacity and adapt to more intense training, and we will also reap the benefits of a better body line.
Do you know what is strength training and what is aerobic exercise?
Aerobic exercises refer to those with a predominantly aerobic supply that can be sustained, while strength training is anaerobic exercises that last no more than 2 minutes and build muscle.
Aerobic exercises are recommended: brisk walking, cycling, aerobics, climbing, boxing, dancing, swimming, badminton, running, rope skipping, open jumping, etc.
Strength training includes: self-weight training such as high jump, long jump, push-ups, squats, pull-ups, and weight training such as dumbbells and barbells.
Many people say they don't have the time or conditions to go to the gym to work out. In fact, you don't have to go to the gym to get fit. Those who are not in a position to go to the gym can arrange outdoor workouts or indoor exercises.
If you do not have the time to go to the gym, you can arrange to exercise outdoors or indoors.
