How to exercise effectively in the gym?

Fitness exercises have always been widely welcomed by everyone. With the increasing pressure of work, many people devote their body and mind to work every day and have no time to relax their bodies. As a result, many special diseases have been caused. Although they are minor diseases, they are actually not good for the health of the body. Many people go to the gym to exercise, so what kind of exercise is effective in the gym?

General exercise or training methods can be divided into two types. One is endurance training, which focuses on long-term continuous exercise, including long-distance running, long-distance swimming, long-distance free cycling, etc. The main goal is to enhance cardiopulmonary function, improve the ability of muscles to use oxygen, and adapt the body to long-term aerobic exercise.

Another type is weight training, which focuses on training muscles to resist external weight or resistance, including weightlifting or weight training for muscles in various parts of the body. The main goal is to increase muscle strength and enlarge muscle fibers.

The effect of training Due to the different training methods, after a period of time, the human body will react differently to these two training methods.

Generally speaking, endurance training can improve the maximum oxygen utilization rate. On the one hand, it increases the heart's ability to output blood and the number of microvessels, so that the amount of blood reaching the muscles within a certain period of time increases, and more oxygen can be supplied to the muscles. At the same time, it increases the activity of mitochondria in the muscles and the enzymes responsible for oxidizing nutrients and providing energy, so that the muscles can use the oxygen in the blood more efficiently.

It provides the energy needed for exercise in an aerobic way, reduces the production and accumulation of lactic acid, slows down muscle fatigue, and can maintain a certain exercise intensity for a long time. However, endurance training can sometimes reduce muscle strength and has no significant effect on promoting muscle growth.

On the other hand, weight training increases muscle strength and promotes muscle growth and enlargement, but it does not increase mitochondria and oxidative enzymes, nor does it promote microvascular growth, which reduces the concentration of these substances responsible for the aerobic system in the muscles. Therefore, weight training alone cannot help endurance sports.

Research results: A group of researchers from the University of Alberta in Canada compared a group of subjects who performed leg weight training three days a week with another group who performed leg weight and endurance training three times a week (weight and endurance training were performed alternately on alternate days). After 12 weeks of training, both groups showed significant increases in leg muscle strength and leg muscle size, and the increases were similar, so the additional endurance training did not affect the effectiveness of weight training.

There are a lot of equipment in the gym, but to find an exercise method that suits you, it still depends on your physical characteristics. Some friends are weak, we can improve the body's blood circulation by training the chest muscles and abdominal muscles. Treadmills, horizontal bars, dumbbells are all very simple fitness equipment. Through exercise, you can increase your chest muscles and muscles.