Fitness novice on the road
As a fitness novice, you may feel the same as a new driver driving on the road-nervous and at a loss.
Then come with us, this novice road guide will provide you with practical helpQ: How should I start a training program?
A: Your training plan is best to include aerobic exercises that consume your uncle and strength training to develop muscle and increase strength.
When doing strength training, be sure to pay attention to the accuracy of your movements.
Each action is done 12-15 times. After one action is completed, the next one is started, and then completed in order.
Complete the course 3 times a week with a minimum interval of 1 day between each course.
Adapt to the environment and rhythm of the gym while performing basic exercises, and do not use heavy loads.
Q: Should I use some kind of strength training action?
Answer: When designing the course, try to use compound movements, such as squats, deadlifts, push-ups, rowing, pull-ups, and parallel bar flexion and extension, etc. This will help the ground to achieve muscle growth, strength improvement and slight consumption.
Don’t take action by body parts, this is an outdated method, it is easy to cause imbalance between various parts of the body, and do not exercise the same muscle for two days.
For example: a bench press instead of the tibia, but also the shoulder and triceps.
You should arrange movements according to different movement methods, such as push-ups (flat bench presses, shoulder presses, squats) and drag movements (pull-ups, rowing, deadlifts).
The total number of push-up and drag actions should be replaced. Do the same number of push-up and drag-and-drop lessons within one week. You can also include the same number of push-up and drag actions in the same course.
Q: What should I wear while exercising?
A: Don’t wear a nylon T-shirt that is smaller than your body size. You can wear loose clothes. Shorts to a position between the shorts and the thighs are more suitable.
Sports socks, sports T-shirts, sports shoes, sports shorts, sports shoulder bags, slippers, shower gel are all necessary equipment and auxiliary supplies.
Q: Do I have to hire a personal trainer?
A: The expensive coaching fee per hour is not necessary for you.
But in the beginning, it is best to find a coach who will provide short-term movement guidance and help you develop a training plan (this cost also includes an assessment of the physical condition).
Another way is to worry about self-taught by bodybuilding magazines and books.
Q: How often should I exercise?
Answer: One of the most common mistakes beginners make is trying to exercise 5 a week?
Six days, this is the wrong method adopted by some professional players in the 1980s.
Remember, muscles take time to recover.
Generally speaking, it is advisable to exercise for 3 or 4 days per week according to your goals.
If you want to gain muscle and increase strength, exercise 3 to 4 days a week.
Separating the upper body muscles from the lower body muscles can help you get sufficient strength in all parts of the muscles instead of ensuring sufficient recovery time.
For example, you can complete a training session for lower body muscles on Monday, a training session for upper body muscles on Wednesday, and then rest for two days before starting the next cycle.
This guarantees a three-day rest period for each different part.
If you exercise for 3 days a week, you can arrange it like this: exercise the lower body muscles twice in the first week and the upper body muscles twice; exercise the upper body muscles twice and the lower body muscles once in the second week, and so on.
If you want to consume too much aunt, it is a good choice to complete 3 full body lessons every week.
Because this way you can exercise more muscles and thus consume more energy.
Because each class uses whole body muscles, it is best not to exercise for two consecutive days, and at least one day of rest between the two classes.
Q: How long should I rest between groups?
Answer: The length of the rest time has a very important impact on the effect of the final exercise.
Unfortunately, most people are very casual and never calculate time accurately.
You’d better not learn from them, take a stopwatch and follow our advice.
Muscle: Limit the rest time to 1?Within 2 minutes.
This has given the muscles time to recover.
You can also find the rules yourself to see how much rest time you need to achieve the minimum intensity of the scheduled exercise, and then rest at this time.
Strength: Rest for 3-5 minutes.
This allows the muscle’s energy reserve to be fully restored, and the transformation also exerts its maximum strength in the next set of exercises.
Adult Consumption: Use a combination group (using two actions in the same group) or a cyclic group (continuously completing different actions).
Take a 30-second break between the combination groups. The cycle group must complete multiple actions in a row. The rest time can be slightly longer, two minutes.
Q: Should each group do one action?
A: It depends on your goals.
But in general, whether you want to increase strength, increase muscle or consume a few, the more muscle fibers you mobilize, the better the effect.
Therefore, use a large load appropriately, and control the number of times in each group at 4-8 times.
At the end of the course, add a small set of weights and practice several times, at this time the muscles have started to fatigue.
The most important point: change the number of movements used for each movement every 4 weeks. This can effectively prevent the muscles from adapting to the rhythm of the exercise and thus maintain continuous growth.
Q: How much weight should I use?
A: The basic principle is to challenge muscles every time.
Most of the time, this means using the maximum load you can perform the number of scheduled actions.
Therefore, the amount of weight you use is determined by how many moves you have scheduled.
But also consider the length of the break.
If you want to do 8 sets of 8 times with the rest of the elderly, then the load must be smaller than 8 sets of 8 times with longer breaks.
Similarly, the speed of movement will also have an effect.
Try it when you first start exercising.
If you can’t finish the predetermined number of times, the load will be too large.
If you think you can do it again in the last group, the load is too small.
Keep track of your exercise so you know how to adjust it next time.
Q: What should I do when my muscles are sore?
A: Let’s first clarify the fact that muscle soreness is not caused by lactic acid accumulation.
In fact, the acidic substances that cause you to have a burning sensation in your muscles can be cleaned up within minutes of your workout.
So these will not have long-term effects on your muscles.
But so far, scientists have not agreed on the real cause of muscle soreness.
Most people think this is due to some tiny tears between muscle and connective tissue during exercise.
Anyway, this is only temporary.
And the longer you keep working out, the less sore you are.
The solution is simple: attack with poison.
Specifically, exercise the same area with a small load and low intensity the next day after exercise.
For example, when the leg is sore, ride a bicycle for 10-15 minutes with the usual intensity of 40-50%; when the chest is sore, change the bench press with the usual 20% load, 20 times per group.
This helps blood and nutrients flow to the damaged muscles, helping them recover.
Because the load and intensity are small, they will not suffer more serious injuries.
Q: How can I prevent injuries?
Answer: If someone makes you feel abnormal, stop immediately.
This is the alert your body sends you.
Unfortunately, many people choose to cover it instead of solving it.
The damage can only accumulate slowly at the earliest, and finally bring more damage.
If the pain persists throughout the lesson or occurs as soon as a specific action is taken, then you should always consult a coach or physical therapist before exercising.
It should be noted that muscle soreness is not in this list. Numbness, sudden pain or weakness are the precursors of injury.
Q: How many sets should be done for each action?
A: Before answering your question, we must remind you: the big guys in the gym are likely to laugh at the advice we give you.
But remember: big guys don’t necessarily have great wisdom, hard exercise and rational exercise are two different things.
Muscle and strength: Generally speaking, the total number of groups per course is 12-18 groups.
Exceeding this number will greatly extend the recovery time and the effect on muscle and strength improvement.
At the beginning of the exercise, the number of groups required is smaller than this, and one movement is enough.
With the continuous improvement of your ability, you can increase the number of groups appropriately, but at this time the number of actions used is appropriately reduced.
For example, a beginner may use 6-8 moves per course, while an advanced one may use only 4 moves.
In short, beginners have more movements and fewer groups, and then gradually reduce the movements and increase the number of groups.
Consumption subject: When the consumption subject is the target, the total number of groups can be appropriately increased, for example, to 15-25 groups.
With less rest time between groups, you won’t be able to use heavy loads as you do when building muscles and strength.
Therefore, although there are several sets of movements to consume energy, the recovery time required for muscles will not be prolonged.
Q: How can I eat to help muscle growth?
Answer: This is a very common question.
Imagine your muscles as a storehouse of protein, and you must always add new protein to make it scale up.
You also need enough carbohydrates to minimize muscle breakdown after high-intensity exercise.
Add enough energy to give the body enough energy.
Eat 5 to 6 meals a day.
You can arrange this: 45-50% acetate, 30% trace, and 20-25% protein.
Daily protein intake should reach 1 per kilogram of body weight.
Q: How can eating be consumed by adults?
A: There is no doubt that reducing the intake is the main method.
This is because a low-carb diet lowers insulin levels in the body and is itself an important hormone for the initial accumulation of obesity.
The intake of protein is still not small, nor will it be grown-ups (but it should be noted that this low blood sugar diet can only be implemented in a short period of time, such as the pre-match fat loss phase, but not for a long time, otherwise it will cause adverse health effectsinfluences).
Overall, the transfer provided by carbohydrates was controlled at 10-25% of the total, with the remainder divided equally between protein and trace amounts.
Q: Do I have to eat before or after the course?
Answer: You have to eat them both.
Studies have shown that eating something before and after exercise can help muscles synthesize new proteins while preventing their own protein degradation.
Before exercise: Eat 5-10 grams of expected protein 5-15 minutes in advance and try to avoid free radicals and slightness.
The easiest way is to make a cup of protein shake by yourself.
After exercise: For the purpose of consuming feces, immediately eat 10 grams of protein to completely eliminate residues and feces.
For muscle growth, eat 10 grams of protein and 20 grams of glucose.