What is a strength training program for beginners?

When newbies go to the gym, they almost always follow blindly and do whatever others do, not realizing that this is also a waste of time. In fact, fitness is a very simple thing. But you know what you need to plan when you first get to the gym? What should fitness novices pay attention to when going to the gym? Let's learn about the five important things that fitness novices should pay attention to.

Warm up before getting on the treadmill

Most fitness beginners go straight to the treadmill after entering the gym. In fact, this practice is unscientific. Before running, you should do warm-up exercises to raise the temperature of your muscles and make them soft so that you are less likely to get sports strain. When beginners use a treadmill for the first time, they should first walk slowly and then jog for 15 minutes. After maintaining this exercise intensity for 3 weeks, they can gradually increase the intensity according to their personal physical condition.

Practice balance before practicing large equipment

People who start fitness training for the first time will suffer sports injuries to a greater or lesser extent within 45 days. Fitness coaches remind everyone that large equipment requires high flexibility and balance of the body.

Therefore, before practicing, you must first do balance, stability and flexibility exercises for at least one month. If you can't squat with your upper body upright, or can't keep your balance on one foot with your eyes closed, remember, never touch the large equipment in the gym.

Strength training starts with dumbbells

When fitness beginners enter the gym, they are so excited that they can't wait to exercise all the equipment immediately. However, it should be noted that aerobic training equipment such as treadmills are generally not prone to sports injuries if they are warmed up properly. However, strength training equipment such as chest press and barbell are not very suitable for beginners. If you really want to build strength, you can choose 3-5 pound dumbbells, place your hands in front of your chest, and do push-ups 12-15 times in 2-3 sets.

40 minutes is the best exercise time

Many beginners will stay in the gym for several hours once they arrive. After exercising all the equipment, they still feel unsatisfied. In fact, this can easily cause fatigue and muscle soreness, and can cause sports injuries if you are not careful. For fitness beginners, 40 minutes of exercise is enough. You can spend 15-20 minutes jogging, 10 minutes doing strength training, and then do some flexibility training.

Consume food within one hour after working out

For beginners with different fitness purposes, there are different dietary requirements. For example, people who exercise their muscles should eat something rich in carbohydrates within an hour after exercise, and rice is a good choice. For those who aim to lose weight, it is best not to eat within one hour after exercise.

The editor needs to remind everyone that if you want to have a good figure, the gym is a good place to go, but exercise requires persistence, because muscle building and repair cannot be seen in a short period of time. Most people go to the gym because they are eager to have a good figure that they think is good, so before you enter the gym, what you need is a mentality.