The best fitness process recognized worldwide

The best fitness process recognized worldwide!

Today I will tell you what the best fitness process is like so that you can start a more scientific and effective fitness journey

Step 1
Preparation at home

1. Choose the right clothes

Fitness bag need to bring a lot of things, suitable sportswear, and sneakers, clean underwear, towels, slippers, shower shampoo, headphones, cabinet locks!

For women, sports underwear must not be forgotten. Large weight training please bring protective gear.

2. Prepare a list of songs that you like

Before working out, it is best to pick a few songs that are suitable for fitness. It is recommended to find some fast-paced music, music can improve your efficiency in addition to allowing full commitment to exercise.

3. Replenish energy and water

At least 30 minutes before the workout, to properly supplement less food, you can get a better feeling of fitness during the workout, avoid the danger of hypoglycemia, and so on. For carbohydrate, you can choose: 1 slice of whole wheat bread, 1 banana; for protein, you can choose at your discretion, because the digestion rate is slow, so you can ignore.

You can also pair it with enhanced sports supplements, such as creatine and nitrogen pump, which can effectively enhance muscle strength, delay muscle fatigue and get stronger strength training efficiency.

Regardless of any stage, water must be replenished at all times, sufficient water in the body helps to improve the pump sense and get a better training effect.

Step 2
Warm-up

Regardless of any training, fitness must be warmed up before, advanced warm-up can be active in all parts of the body muscles and joints to get full warm-up lubrication, so that the muscle contraction more efficient, but also accelerate the body's blood circulation, to avoid injury during exercise.

In the cold winter warm-up time should be extended, and to maintain body temperature to wear appropriate clothing, outdoor sports increase more to increase the appropriate clothing insulation.

Warm-up exercises do not take a long time

(1) easy aerobic exercise, 5-10 minutes of light sweating can be.

2) If you have strength training that day, after the aerobic warm-up, use light weights to do a few sets of movements ready to practice, to further warm up the local muscles and joints of the body.

Step 3
Start working out

The general fitness program is divided into aerobic and anaerobic exercises, it is recommended that anaerobic first and then aerobic because strength training requires more physical fitness. Besides, depending on the purpose of fitness, time allocation and training programs are also different, it is recommended that 3-4 times a week fitness is better.

For fat loss people

Aerobic: 70% of the total time, running, cycling, rope skipping, rowing level, etc. Mainly, when carrying out the aerobic exercise, pay attention to breathing evenly, not too fast. It is recommended that the total duration of 30-40 minutes is better, you can try different equipment.

Anaerobic: 30% of the total time. Use equipment training mainly, with the correct form of action and muscle contraction, the weight can be lighter, and the maximum number of repetitions should be controlled to 12-15 times as much as possible. Total body training is recommended.

For muscle gainers

Anaerobic: 80% of the total time, strength training is the main focus, master the standardization of the movement and the correct force point of the muscles, the weight can be chosen heavier. Choose 4-6 training movements for each part, 3-5 sets, 8-12 reps.

Aerobic: 20% of the total time, mainly in the form of running, cycling, walking, but appropriate to increase the speed and reduce the time of aerobic, to 20 minutes is appropriate. If sebum is not high only 2 times a week to do aerobic.

Step 4
The total time of training

Whether it is muscle gain or fat loss, the first trainers' fitness time is best for 1 hour, with the action proficiency and strength increase, the time can be slightly adjusted, but preferably not more than 2 hours, the rest time between action groups do not exceed 90 seconds.

Step 5
Hydration during training

The exercise process will sweat, resulting in the body lost a lot of water, this time you can rest a small number of times to replenish water, do not drink too much at once, so as not to cause physical discomfort. If you feel sluggish, you can replenish glucose or other sports drinks appropriately.

Step 6
Post-workout stretching

Post-workout stretching and pre-workout warm-up are equally important, not only to shape the perfect muscle line but also to avoid the injury caused by muscle stiffness and post-exercise soreness, mainly static stretching, about 10 minutes of stretching.

1) Myofascial relaxation. Use foam shafts to roll and relax the muscles all over the body to relax the fascia of the muscles for 10-15 minutes. Fascia is the connective tissue wrapped around the muscle layer. If the fascia is not relaxed, the stretched muscles are subject to the restrictions of the fascia.

2) Then do a static stretch of the muscle, stretching for about 10-15 minutes are available.

Step 7
Add a meal after training

After the fitness muscle is very sensitive to insulin, liver sugar synthesis is also faster, at this time if not timely supplementation, the body will be to restore energy and consume protein in the muscle. After stretching and relaxing all done, basically half an hour after training, you can choose more easily digestible protein and carbon water, such as protein powder, milk, bananas, bread, etc... Also, a small number of additional meals will not affect fat loss, women or weight loss people can also add meals.

There are some girls to lose weight, after training, who has been hungry to sleep, is the extremely wrong approach, which will cause a decline in metabolism, muscle loss, and many other factors that are not conducive to fat loss.

Step 8
About bathing

Fitness will often sweat a lot, so many people will be eager to take a cold shower after practice, although many athletes will use the cold bath to reduce inflammation in the body, as ordinary people (fitness intensity is low) is not recommended to use this method, grasp the bad time and temperature is not only detrimental to recovery but also affect blood circulation, resulting in insufficient blood supply to the brain, heart and other parts of the brain, resulting in dizziness, weakness, and other symptoms. And again, winter itself is a temperature difference. It is recommended to rest for about 30 minutes after working out, and after the body has recovered to the state before working out, use the water temperature close to the body temperature to take a bath.

Step 9
The evening meal after returning home

When you get home from the gym, it's already 1-2 hours before the end of the training. In addition to the half-hour post-training meal, you still need to eat the main meal at this time, including the main meal.

The main food is low GI coarse grains, besides, more vegetables and animal protein, fatty food can be used with a little (a small) nuts. As for the amount of diet, it needs to be arranged according to your target arrangement of calories for a meal, which varies from person to person, so I won't go into details here.

Step 10
Go to bed before 11:00

Rest, for a gym is vital, do not know how to rest people never practice bad, hard fitness is also equal to practice in vain, want to muscle training well, fat loss fast, stay up late is definitely prohibited.

Love fitness you know the correct fitness process? Follow the above process to do it.