What are the best steps to lose weight and exercise in the gym?

Newbies don’t know what to do when going to the gym. What matters need to be paid attention to when exercising? With the development and progress of society, people’s living standards have gradually improved. People have begun to admire various fitness activities, so more and more people go to the gym to exercise. Going to the gym to lose weight requires some specific steps. Only by strictly following these steps can you achieve the effect of losing weight.

warm up

Start with gentle, easy exercises, don't increase the intensity too quickly, and make your body sweat slightly.

Obese people can choose to warm up with equipment such as bicycles and elliptical machines to reduce the impact on the joints.

Before high-intensity training, you should also warm up the main muscles you are training, such as doing a set of light weight training. Editor's recommendation: Fitness programs for 4 different body types Rapid fitness One-minute exercise for weight loss Wonderful recommendation: Spring Festival weight loss mobilization Vow to be the queen of slimness

The purpose of stretching before exercise is to reduce muscle viscosity, increase blood flow to the exercising muscle groups, improve athletic performance, and reduce the occurrence of sports injuries.

Subject training

Basic composition: strength training + aerobic exercise.

Prerequisite: Obtain personal physical information through physical fitness test, determine training goals based on personal physical fitness, and arrange training plans based on training goals, including training content, focus and plan adjustments.

About strength training

Beginner fitness enthusiasts: When doing strength training, you should focus on equipment training, supplemented by free weights. Because fixed equipment has a certain movement trajectory, it is easier to master and the muscle groups will feel it better.

For general fitness enthusiasts: You can first do 20 to 45 minutes of strength training, and then do 20 to 45 minutes of aerobic training. The overall fitness time should be controlled at about 1 hour.

Intermediate and advanced trainers: You can extend the training time or increase the training intensity according to your needs.

Finishing Exercise

Mainly focus on stretching. The method is static stretching, do not bounce up and down.

Each part can be repeated 2 to 3 times, each time maintaining 15 to 30 seconds.

In addition, during machine training, the target muscles should be stretched between sets.

Going to the gym requires doing some of the above training and choosing different fitness equipment according to each person's needs. At the same time, you also need one-on-one guidance from a coach during training. In this way, you will encounter many problems during the training process. Only by paying attention to these problems in detail and knowing how to exercise and lose weight can more people achieve good fitness and weight loss effects.