What exercises do you do in the gym to gain weight?

If you are obviously thin, you should first look for the reason based on your own situation. The most common factors are some gastrointestinal diseases. This group of people usually eat less or have poor digestion. Therefore, the most important thing is to treat the disease. Then you can eat more nutritious foods. On this basis, you must also do fitness exercises regularly. The following introduces gym exercises suitable for weight gain.

What exercises do you do in the gym to gain weight?

Weight gain exercises are not simple movements of hands and feet. Before deciding to take various exercises to gain weight, several preparations must be made. For example, you need to confirm whether it is difficult for you to gain weight due to illness or other reasons.

Before deciding to take various exercises to gain weight, you need to do some preparation.

First of all, you need to confirm whether the reason why it is very difficult for you to gain weight is due to illness or other reasons. Typical diseases include: hyperthyroidism, gastrointestinal diseases, parasitic diseases such as ascariasis, etc. It is recommended to go to the hospital for examination first to eliminate these disease factors.

Secondly, you need to confirm whether your current life pattern is normal and whether your psychological burden is too heavy. You won’t gain weight if you stay up late every two or three days. Sufficient sleep and rest are necessary prerequisites.

Finally, confirm whether your weight is affected by genetic factors. If the previous generation was generally thin, it is normal if you are not fat now.

The following three types of exercise may make your wish come true:

1. Short-term exercise

When doing aerobic exercise, the first thing that is used is the glycogen stored in the human body to release energy; after half an hour of exercise, the energy released by glycogen begins to be converted into energy released by fat; after about an hour of exercise, the energy required for exercise is mainly supplied by fat. For example, the common aerobics for weight loss and body shaping only lasts about 1 hour. This means that if people stop exercising when fat has just begun to break down, the weight loss effect will naturally be lost.

2. Rapid explosive power exercise

Human muscles are composed of many muscle fibers, which can be divided into two categories: white muscle fibers and red muscle fibers. When exercising, such as doing rapid explosive training, it is mainly the white muscle fibers that are exercised. The white muscle fibers have a thicker cross-section, so the muscle groups are easy to develop and become strong. If you use this method to gain weight, your body will become thicker and thicker the more you exercise.

3. High-intensity exercise

If the amount of exercise increases, the oxygen, nutrients and metabolic products needed by the human body will also increase accordingly. This requires the heart to strengthen its contraction force and contraction frequency, so that the heart can increase blood output for transportation. When performing high-intensity exercise, the amount of blood output by the heart cannot meet the body's need for oxygen, which will put the body in an oxygen-deficient anaerobic metabolic state. Anaerobic metabolic exercise does not use fat as the main energy release, but the key is to release energy by breaking down glycogen stored in the human body. Because in an oxygen-deficient environment, not only can fat not be utilized, but it also produces some incompletely oxidized acidic substances, such as ketone bodies, which reduce the body's exercise endurance. After a short period of high-intensity exercise, blood sugar levels will drop. Low blood sugar is the key cause of hunger. At this time, people often have a strong appetite, which is very unfavorable for weight loss, but on the contrary is extremely helpful for weight gain.