Views: 123 Author: Site Editor Publish Time: 09-16-2024 Origin: Site
What is the best workout routine?
1 Prepare
1. Choose the right clothes
You need to bring a lot of things with your gym bag, proper sportswear and sneakers, clean underwear, towels, slippers, shower shampoo, headphones!
2. Prepare a playlist of your favorites
Before working out, it's a good idea to pick a few playlists that are suitable for fitness, and it is recommended to find some fast-paced music, which can not only make you fully engaged in the workout, but also improve your efficiency.
3. Replenish energy and hydration
At least 30 minutes before the workout, it is necessary to supplement less food appropriately, which can make you get a better fitness feeling during the workout and avoid dangers such as low blood sugar. In terms of carbohydrates, you can choose: 1 slice of whole wheat bread, 1 banana; Protein can be chosen as appropriate, which is negligible because of the slow digestion rate.
It can also be combined with enhanced sports supplements, such as creatine and nitrogen pumps, which can effectively improve muscle strength, delay muscle fatigue, and obtain stronger strength training efficiency.
Regardless of the stage, it is important to replenish water at all times, as adequate water in the body can help improve pump sensation and achieve better training results.
NO.2 warm up
No matter what training, you must warm up before fitness, and warm up in advance can move the muscles and joints of all parts of the body to be fully warmed up and lubricated, so that the muscles contract more efficiently, and can also accelerate the body's blood circulation to avoid injuries during exercise.
When it is cold, the warm-up time should be extended, and appropriate clothing should be worn to maintain body temperature, and appropriate clothing should be added to keep warm during outdoor exercise.
Warm-up exercises don't take long
1) Easy aerobic exercise, 5~10 minutes of slight sweating is enough.
2) If there is strength training that day, after the aerobic warm-up, do a few sets of movements with light weights to further warm up the muscles and joints of the body.
NO.3 Start
General fitness programs are divided into aerobic exercise and anaerobic exercise, and it is recommended to be anaerobic first and then aerobic, because strength training is more physically demanding. In addition, according to the different fitness purposes, the time allocation and training programs are also different, it is recommended to exercise 3-4 times a week.
For people who are losing fat:
Aerobic: 70% of the total time, running, cycling, skipping rope, rowing, etc., when doing aerobic exercise, pay attention to even breathing, do not be too urgent. A total of 30-40 minutes is recommended, and different equipment can be tried.
Anaerobic: 30% of total time. The use of equipment training is the mainstay, with the correct form of action and muscle contraction, the weight can be lighter, and the maximum number of repetitions should be controlled at 12~15 times as much as possible. Whole-body training is recommended.
For people who gain muscle:
Anaerobic: 80% of the total time, mainly strength training, master the standard of movements and the correct force point of the muscles, and the weight can be heavier. Choose 4-6 training movements for each part, 3-5 sets, and 8~12 times.
Aerobic: 20% of the total time, mainly in the form of running, cycling, walking, etc., but appropriately increase the speed and reduce the aerobic time, 20 minutes is appropriate. If the sebum is not high, only need to do aerobic 2 times a week.
NO.4 The total time spent training
Whether it is to gain muscle or lose fat, it is best to work out for beginners for 1 hour, and with the increase of movement proficiency and strength, the time can be slightly adjusted, but it is best not to exceed 2 hours, and the rest time between action sets should not exceed 90 seconds.
NO.5 Hydrate during training
Sweating during the workout will cause the body to lose a lot of water, at this time, you can replenish water in small amounts and many times at rest, do not drink too much at one time, so as not to cause discomfort. If you feel tired, you can supplement with glucose or other sports drinks.
NO.6 Stretch after a workout
Stretching after a workout is just as important as warming up before a workout, not only to create a perfect muscle line, but also to avoid the injury caused by muscle stiffness and the soreness after exercise, mainly static stretching, stretching for about 10 minutes.
1) Relaxation of the myofascia. Use a foam roller to relax the fascia of the muscles by rolling the muscles all over the body for 10-15 minutes. The fascia is the connective tissue that wraps around the muscle layer, and if the fascia is not relaxed, the stretched muscle is subject to the constraints of the fascia.
2) Then do a static stretch of the muscles, about 10-15 minutes.
NO.7 Eat after training
After exercising, the muscles are very sensitive to insulin, and the synthesis rate of liver sugar is relatively fast, so if you don't take nutrients at this time, the body will use up the protein in the muscles to restore energy. After all the stretching and relaxation are done, basically half an hour after training, you can choose protein and carbohydrates that are easier to digest, such as: protein powder, milk, bananas, bread, etc.
In addition, a small amount of meals will not affect fat loss, and people who are losing weight can also add meals.
In order to lose weight, some people stay hungry until they go to bed after training, which is extremely wrong, which will cause metabolic decline, muscle loss and many other factors that are not conducive to fat loss.
NO.8 About bathing
Fitness tends to sweat a lot, so many people will be eager to take a cold shower after practice, although many athletes will use cold baths to reduce body inflammation, but as an ordinary person (low fitness intensity) is not recommended to use this method, not only not to grasp the time and temperature is not conducive to recovery, but also will affect blood circulation, resulting in insufficient blood supply to the brain, heart and other parts, resulting in dizziness, weakness and other symptoms. And it's winter itself, and there is a temperature difference.
It is recommended to rest for about 30 minutes after the workout, and when the body returns to the state before the workout, take a bath with water at a temperature close to body temperature.
NO.9 Dinner in the evening after returning home
When I got home from the gym, it was already 1-2 hours before the end of the training, and in addition to the half-hour post-workout meal after the training, the main meal including the main food still needed to be eaten at this time.
The main food is coarse grains with low GI, in addition, eat more vegetables and animal proteins, and choose a few (a handful) of nuts for fatty foods. As for the amount of food, it needs to be arranged according to the calories of a meal arranged according to your goal, which varies from person to person, so I will not go into detail here.
10 Go to bed before 11 o'clock
Rest is very important for a fitness person, people who don't know how to rest will never be able to practice well, hard fitness is also equal to vain training, if you want to train muscles well, lose fat quickly, stay up late is prohibited.
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