What should fitness novices pay attention to?

Fitness is the best way to strengthen your body and improve your psychological quality. More and more people are willing to join the ranks of fitness. This is undoubtedly the best thing for your own health, but while emphasizing the benefits of fitness, we must also remind those fitness novices that although fitness can ensure health, there are still many precautions that need to be followed. If you don’t know anything about this, take this opportunity to learn about it.

Many people who are exercising for the first time, immediately run a few steps on the treadmill when they enter the gym. In fact, this practice is incorrect. Before running, you should do warm-up exercises first. Warm-up exercises can increase the temperature of muscles, making them softer and less prone to strain. You can stretch your legs or do a few sets of squats first. When a novice uses a treadmill for the first time, he should first walk slowly and then jog for 15 minutes. This exercise intensity should be maintained for 3 weeks and then gradually increased according to personal physical condition.

An organization has calculated that people who go to the gym for the first time will suffer sports injuries to a greater or lesser extent within 45 days. I would like to remind everyone that since large equipment requires a high level of flexibility and balance of the body, you must first conduct balance stability and flexibility training for at least one month before practicing. If you can't squat with your upper body upright, or can't keep your balance on one foot with your eyes closed, then don't touch the large equipment in the gym.

When many fitness novices first arrive at the gym, they can't wait to try out all the equipment. However, aerobic training equipment such as treadmills will generally not cause sports injuries if they are warmed up properly. However, strength training equipment such as chest presses and barbells are not very suitable for beginners. If a beginner wants to build strength, he can choose 3-5 pound dumbbells, place his hands in front of his chest, and do 12-15 push-ups in 2-3 sets.

Many people will stay in the gym for several hours once they arrive, connecting all the equipment, but still feel unsatisfied. This can easily make people tired and cause muscle soreness, and if you are not careful, it will cause sports injuries. For fitness beginners, 40 minutes is enough. You can spend 15-20 minutes jogging, 10 minutes doing strength training, and then do some flexibility training.

Many people often wear flat cloth shoes or canvas shoes when exercising. The soles of these shoes are thinner, and the foot muscles of beginners are in a relaxed state, which can easily cause cramps or sprains. Therefore, people who are doing fitness for the first time are better off choosing jogging shoes, training shoes or thick-soled socks.

For beginners with different fitness purposes, diet is also very important. For example, people who exercise their muscles should eat food rich in carbohydrates within one hour after exercise. Rice is a good choice. For those who aim to lose weight, it is best not to eat within one hour after exercise.