Fitness Beginner Basics

w3The basics of getting started with fitness include fitness frequency, speed, weight, sets, reps per set, movements, and target muscles.

Occasional exercise does not belong to fitness. Generally, beginners do about 3 times a week. The frequency of exercise for intermediate practitioners is kept at 3-4 times per week. Athletes with higher levels will practice every day, twice a day.
 
When exercising, you must first determine the target muscles, and decide which actions to do according to the position of the training muscles. For example, the upper chest muscles and the triceps are done by dumbbell incline bench press. Through training, you need to know the muscle groups to be exercised, and then feel the target muscles. force process.
w4In fitness, you need to fully understand the training movements of each part. When you first start learning, it is best not to overtrain. You can train 3-4 groups for each group. When you reach the advanced stage, each group is about 8. The number of sets of fitness programs is very important.
 
Generally, 8-12 times are used to increase muscle mass; 15-25 times or more are used to improve muscle separation and sculpt muscle lines; 25 times or more are used to reduce fat.
 
When exercising, you also need to understand basic cardiorespiratory fitness, physical flexibility, nutrition and weight control, muscle strength and endurance. Cardiopulmonary function is very important when exercising, that is, a person’s aerobic exercise capacity, the human body’s ability to absorb, transmit, and utilize oxygen, and the heart and lungs exchange gas during exercise and transmit oxygen to exercise. muscle capacity.
 
Aerobic exercise refers to a state of the body’s demand for oxygen when people continue to exercise. It is necessary to carry out some activities according to their own physical conditions, and cannot blindly do some high-intensity exercise.
 
When exercising, it is best to formulate your own special fitness plan, carry out fitness activities regularly according to the plan, and increase your health index.
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When exercising, you should also replenish water in time. Generally, you need to add 250 ml of water after 15 minutes of exercise. Drinking water can perspire, and perspiration can reduce people’s body temperature.

 


Post time: Jan-14-2022