As a habit in life, preparation is very important. If you fail to prepare and plan well, fitness may not achieve the desired results.
1) Understand your physical condition
Measure basic parameters such as height, weight, blood pressure, and heart rate to determine your basic physical condition. Height is the most basic parameter of a person. The ratio of height to weight and circumference can reflect whether a person is obese and how symmetrical he or she is.
2) Determine fitness goals
Fitness goals need to be formulated according to the age and physical fitness of different people. The main functions are to strengthen heart and blood vessel function, relieve fatigue, control weight, strengthen muscles, prevent and treat osteoporosis, and improve immunity.
According to different fitness stages, the approximate fitness intensity should be different:
For those who are starting to exercise, the main thing is to adapt. It is appropriate to do it 2-3 times a week for about half an hour each time. It is suitable for light exercise. If conditions permit, it can be carried out under the guidance of a coach.
About half a year to a year after starting fitness, the main purpose is to improve endurance and muscle mass. Exercise 2-3 times a week, no more than 30 minutes each time, and you can do moderate-intensity exercise.
After exercising for more than one year, the fitness items and time can be increased appropriately, focusing on maintenance, and adding fun and some confrontational sports. But as for personal fitness, moderation is still the principle. For most people, when the ultimate exercise limit is reached, it can last for 30-60 minutes at a time. This duration is optimal for both muscle training and cardiovascular conditioning. If you extend the time beyond this time, you will not be able to improve muscle strength and endurance.
3) Choose a fitness form and formulate a fitness plan
Choose a form of fitness based on your physical condition, hobbies, and financial capabilities. You can choose to exercise outdoors, in the gym or at home.
The following are muscle fitness tips:
Muscle-building trainers should note: the muscle recovery period is 48 to 72 hours, so continuing to exercise the same muscle before the muscle has fully recovered is ineffective. On the contrary, it will affect the exercise effect. Generally, when large muscles are exercised, small muscles are involved in the exercise. In this case, the best effect is to exercise the muscles involved in the exercise on the same day. Number of groups,The rep requirements are: 3 to 4 groups, 6 to 10RM, 3 to 4 movements for large muscles, and 2 to 3 groups, 8 to 12RM, and 2 to 3 movements for small muscles. Large muscles include: chest muscles, latissimus dorsi, abdominal muscles, and legs. At the beginning of training, it is necessary to appropriately reduce the weight and increase the amount.
"RM" is the abbreviation of "repetition maximum" in English, and its Chinese translation is "maximum repetition value". For example, "6~12RM" expresses "a weight that can be repeated up to 6~12 times." For example, the training plan is: 3 to 4 groups of dumbbell single-arm curls, 6 to 8 RM. The explanation is: Use a 10kg dumbbell to perform single-arm curling exercises. You can only do 6 to 8 consecutive curling times as a set with all your strength. Do 3 sets of this weight and number in a row. You can rest for 60 to 90 seconds between each group of normal training. This 10 kilograms is the weight of 6 to 8 RM for this movement. If fat loss is the purpose of fitness, the weight of such movements should be reduced so that the amount can reach 20 to 30 RM. This is how the specified load weight that varies from person to person is generally expressed in the training plan.
In bodybuilding, load intensity is a very important training factor. 1 to 4 reps mainly increase absolute muscle strength and physical strength, 6 to 12 reps mainly increase muscle circumference, and 16 to 20 reps mainly develop small muscle groups and enhance muscle mass. Muscle line elasticity, more than 25 times are mainly used to reduce fat, enhance cardiopulmonary function, fitness and shaping, etc.