What are the precautions for strength training?

Recently, many people's strength training methods are not very good, especially some people who exercise regularly. Core strength training can effectively help us increase abdominal muscles and improve our physical fitness, but many people do not have a good way to learn new methods. There are some precautions that need to be taken seriously. Let us understand what the precautions for strength training are, and you can try to use them to exercise.

We should choose strength training that suits our weight loss goals and do it 3-4 times a week, not every day. Because the muscle recovery period is 48 to 72 hours, continuing to exercise the same muscle before it has fully recovered will be ineffective and may even be counterproductive, affecting the effect of the exercise.

The time period for strength training is relatively free, but like aerobic exercise, you need to pay attention to the coordination with meal time and rest time:

① In the morning: Eat 100 grams of carbohydrates and a little milk 30 to 60 minutes before exercise.

② Morning: one and a half hours after breakfast.

③ Afternoon: Start eating 100 grams of carbohydrates 2 hours after lunch or 2 hours before dinner, 30 to 60 minutes before exercise.

④ Evening: One and a half hours after dinner, and at least one hour before going to bed after exercise.

In addition to increasing muscle strength and lean tissue, strength training can also increase the metabolic rate by 15%, which is very helpful for losing weight or maintaining weight for a long time. The following course will recommend strength training suitable for female friends from the two perspectives of dynamic training and static training.

summary:

Strength training can help us increase our basal metabolic rate (BMR), which is helpful for overcoming the plateau period.

Strength training does not necessarily increase muscle circumference, but it can also help you develop well-developed muscles.

Strength training should be done at the right time and in the right amount, which will make us tighter.

We all need to know the precautions of strength training. Doing some appropriate physical exercise every day can effectively help increase our waist and abdominal strength, increase abdominal muscles, effectively enhance our own quality, enhance our immunity and resistance, protect us from many unnecessary diseases, and live a healthy life.