Views:592 Author:Site Editor Publish Time: 2019-06-30 Origin:Site
The pace of modern life is getting faster and faster, and people's lives are becoming more and more irregular. What comes with this phenomenon is the sub-health of people, and the special increase is the increase of obese people, which makes many people feel distressed. More and more people are joining to do fitness exercises. But fitness is not a blind exercise. Before you exercise, you must understand some basic knowledge.
Here are some basic fitness tips.
1.Are you suitable for aerobic or anaerobic exercise?
Aerobic exercise is a long-distance durability training. It is an exercise with less exercise intensity, longer duration, higher requirements for muscle endurance, and full participation of oxygen in the body's metabolic process. Aerobic exercise has significant effects on cardiopulmonary function training. It is also an important means of consuming energy to reduce body fat.
Anaerobic exercise is an exercise referring to high-speed and intense exercise of the muscle in an "anoxic" state. It is aiming at improving the body strength and increasing the muscle circumference. Most of the anaerobic exercise is a high-intensity, momentary exercise, so it is difficult to last for a long time, and the time for fatigue elimination is also slow. The exercises generally need using dumbbells, barbells, and some combination instruments for weight-bearing exercises.
People who are emaciated, or who exercise for the purpose of becoming strong, are mainly anaerobic.
People who are obese, or those who tend to improve their physical fitness through exercise, are mainly aerobic exercise.
2. What time is suitable for fitness
If fat reduction is one of your goals, morning exercises can effectively help you achieve this goal. Because the body is affected by adrenaline and cortisol stress hormones, the decomposition of fat is more active. During this period of time, you can do a certain amount of aerobic exercise, so that the sugar accumulated in the body is oxidized and decomposed to accelerate the burning of fat. After getting up early and doing morning exercises, the exuberant metabolism during exercise will be preserved, so that you will be full of energy throughout the day.
At noon, you can do low-intensity and slowly exercises that do not affect digestion, such as yoga meditation, stretching exercises, brisk walking and aerobics.
In the afternoon (14:00~16:00), this time is the best time to break through the training bottleneck. You can do some heavy weight training, such as heavy weight squats, deadlifts, and bench presses. And it is also the time suitable for resistance training and high-intensity explosive training. This time is the peak period of human exercise ability, the body's muscle growth and cardiopulmonary function are at their best, and the muscle-enhancing effect of exercise is most obvious.
Some people only have time to exercise at night. At this time, they can arrange some light and moderate aerobic training, such as running and swimming. High-intensity training should be avoided and replaced with easy and slow movements.
On the whole, the evening exercise (16:00~18:00) should be the best.
3. What should you pay attention to within 60 minutes before fitness?
Do not eat non-digestible foods, such as grease, meat, etc.; you can eat carbohydrates, such as bread, bananas, etc.; this can improve athletic performance.
4. Why do you need to do a good warm-up before the exercise?
You must do a good warm-up before exercise to adapt your body and mind to the reaction, letting the body enter the training state faster and prevent sports injuries.
5. What should you watch out for if you exercise for more than 60 minutes or exercise intensely？
If you exercise for more than 60 minutes or exercise intensely, you need to add sports drinks and water to prevent loss of electrolytes due to excessive sweating.
6. Why do you have to stretch your whole body muscle for at least 5-10 minutes after exercise?
This can reduces the delayed muscle pain the next day
7. What are the high-protein foods that need to be added after exercise?
You can eat some high-protein foods such as eggs, beef, chicken breast and protein powder, which can improve the training effect.
8. What should you pay attention to when you tend to lose weight?
It should be necessary to reduce calorie intake appropriately. Pay attention to hydration during training. You must drink water. The lack of water in the body is not conducive to the metabolism of the body. The hydration should follow the principle of a small number of times.
9. Why you need wear sportswear and sneakers when exercising?
This not only improves athletic performance, but also reduces the risk of sports injuries.
10. Why you are prohibited to do exercise after drinking?
Alcohol itself is to accelerate blood circulation. If you go to the gym after drinking, it is easy to induce hypertension and other cardiovascular and cerebrovascular diseases.
11. Why you should not smoke within 30 minutes of training?
Because blood circulation accelerates the absorption of nicotine, smoking is harmful to health.
12. What should you pay attention to during strength training?
Do not be arrogant during strength training, control the rhythm of the movement slowly, pay attention to the target muscle group, and experience the muscle force.
13. What should you pay attention to when you need to take a shower after the training?
Do not take a shower immediately after training, wait for the sweat to disappear and then shower; the shower water temperature should not be too high, so as not to reduce the body immunity.
14. How often does the exercise take?
Fitness frequency is good for a day off, there is no need to practice every day, after all, you have family, friends, work and life. Fitness is not all, just a part of life.
15. How to determine exercise intensity?
The intensity of exercise varies from person to person. Don't blindly compare with others. Sports programs and actions don't have the best. Only the ones that suit you are the best. It's best to do a simple physical assessment first. This can be done by a gym instructor.
These are some of the basics you need to know before you start your exercise. When you really start your exercise, you can choose some fitness tools that are easy to use at home, such as the power plate, vibration plate, spinning bike, and foot massage instrument.