How to arrange the initial fitness plan?

When first starting to learn fitness, many people will make mistakes, such as not coordinating with correct breathing when exercising, which will make the exercise very tiring, but will not have the desired effect. Therefore, it is best for beginners to hire a professional fitness coach. It is very important to learn how to exercise correctly, and then to develop a reasonable fitness plan. The following is a method for planning initial fitness.

Initial fitness plan:

Step 1. Preparation: Carbohydrate supplementation is very important. Eat something 30 minutes in advance so that you will feel more energetic when exercising. Many girls think that they don’t need to eat to lose weight. However, if the energy for fat metabolism is insufficient, the weight loss effect will be greatly affected. People who want to lose weight can divide their dinner into two meals before and after exercise.

Step 2: Stretching: 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.

Step 3: Strength training: For beginners, strength training should be mainly based 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.

Step 4: Finishing exercises: 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 groups.

Step 5. Bathing and changing clothes: Don’t rush to bathe after training. Rest for a while until you stop sweating. Use warm water for bathing.

The place in the gym where problems are most likely to occur is the sauna room. After high-intensity training, a large amount of blood has already flowed into the muscles. If you take a sauna at this time, the internal organs and brain will not be supplied with enough blood and oxygen, which can easily lead to danger.

Step 6. Nutritious meal: Generally, you should have a small meal after exercise. It mainly supplements a small amount of protein, carbohydrates with a high glycemic index, minerals, etc.

For those who want to gain muscle: you should eat a full meal about an hour after exercising. People who are losing weight and women who are exercising should also supplement calories appropriately.