Many people are new to the gym and want to get fit but don’t know where to start. In the face of equipment area equipment is completely ignorant, only the treadmill is capable of their own, occasionally to participate in spinning, aerobics classes, training is over. And people with this kind of training schedule usually don’t stick, because after a few sessions they get bored and don’t have the motivation to stick with it.
So what’s the right workout routine? Today I’m going to tell you about a scientific fitness routine so you know where to start. Fitness starts with 4 steps to get the most out of your workout, and you can do it in 1 year to 3 years.
Step 1: Warm up
When you first enter the gym, don’t start running or weight lifting right away. You need to warm up first. Generally, you need to stretch every joint of the body, such as the arm muscles, the medial and lateral muscles of the thigh, the calf muscles, the back of the shoulder, the waist and the abdomen. Warm up for 5-10 minutes to warm up the joints and get them into motion.
Step 2: strength training (dumbbells and barbells for boys, fixed instruments for girls)
If your fitness goal is to build muscle, then strength training is your home turf and you need to focus on weight machines. Novice strength training lasts 40-60 minutes. Choose one or two muscle groups at a time. For example, on the first day, work on legs, on the second day, work on arms and chest muscles, and on the third day, work on shoulders and back muscles.
Each muscle group should arrange 4-6 training movements, such as chest practice can be arranged: bench press, push-ups, oblique bird, rope clip chest and so on. It’s important for beginners to know the criteria for each movement, which you can learn from online fitness tutorials. Each action 10-12RM, 3-4 sets.
If your fitness goal is to lose weight, then strength training is also an important supplement. Each workout is 30 to 40 minutes long. You can work on the upper and lower muscle groups separately, one day working on the upper body, one day working on the lower body, and one day not doing strength training. A lot of weight loss people on the strength training is a half-understanding, or even nothing, the author suggests you from the golden compound action, squat, lunge squat, rowing, bench press, pull-up, push-ups and other movements, each action 12-15RM, 3-4 groups.
Step 3: Aerobics (choose jogging, HIIT, skipping, swimming, playing ball, dancing, etc.)
For muscle building people, aerobic exercise time should be reduced, 2-3 times a week, 30 minutes each time, to avoid fat accumulation in the process of muscle building.
For fat loss people, cardio should be your main workout, and do it 4-5 times a week. You may not be able to do high-intensity cardio training at first, but start with low-intensity brisk walking or jogging and gradually move to high-intensity training such as speed running and HIIT, which will increase your fat-burning heart rate for a short period of time while reducing muscle loss. For people who lose weight, it is recommended to do aerobic exercise with low intensity, adhere to more than 40 minutes each time, and do aerobic exercise with high intensity, which lasts for 20 minutes.
Step 4: Stretch and relax
Instead of resting or gulping water immediately after aerobic exercise, you should stretch your muscles to relax them and avoid congestion and muscle stiffness, which can affect your recovery.
After training, static stretching can be carried out mainly, such as leg pressing, arm stretching, baby pose, downward dog and other ways of training to relax.
Here are some tips:
1,Your body sweats during exercise and you need to take small sips to replenish water, not not during training or after training.
2,Muscle building groups should have a reasonable meal after training, and supplement appropriate protein and carbohydrate within 30 minutes to promote muscle synthesis
3,Fasting training should be avoided no matter for muscle or fat reduction. Fasting training is easy to cause hypoglycemia, and at the same time, it will affect performance and lower fitness effect.