Gym fitness notes Note 10 things to pay attention to make the body more perfect

Now people do not have much time to exercise, so many people will choose to regularly go to the gym to fitness, but many enthusiasts for the first time to go to the gym fitness a little confused, do not know what to do, or what matters should be noted, today I will tell you to go to the gym health need to pay attention to the 10 things to tell you, so you fitness become more perfect!

Gym fitness precautions Beware of 10 things to ruin health

1, the necessary warm-up activities

You know, this is not the time to comb a braid, drink a glass of water, this is a necessary process before starting exercise. When the muscles are more relaxed, they are also more embarrassed to be harnessed and extended, and doing these exercises will allow you to reduce the chance of injury, so spend 5-10 minutes to let your body move completely open, with a slight sweating feeling is the best. You need to understand that this step is a good start to your fitness workout.

2. Extremely necessary stretching exercises

There are always things in life that are very easy to do, but the stretching exercises after the fitness exercise is not this simple. When you exercise a muscle, it will become tight and shortened, stretching is to help you relax the muscle, thereby preventing muscle soreness the next day. Note that: the best time to do this action is after you complete the warm-up exercise, at the same time, continue each action for 20 to 30 seconds, which will help the muscle relaxation, so that you get a more meaningful stretching exercise.

3, overload weight lifting

When you see the birthday cake inserted in the candles have been more than 30, you can not help but be surprised at the passage of time, but this is not the reason for you to rush into the gym and grab the first dumbbell you see, nor is it an excuse for you to develop a fitness program beyond your ability on a whim. You need to start slowly and increase the amount of exercise gradually, and fitness instructors will caution you that taking your time is the key to exercising. Because you may not imagine the pain you will feel within 24 to 48 hours after exercising, you need to be a little cautious when you start.

In addition, if you blindly try to lift more weight than the body load, it may lead to muscle strains, sprains, and even back injuries. So it seems to choose 3 a 6 pounds of weight will be more suitable, usually repeat the action 15 to 20 times, if you want to get solid muscle faster, you can also choose a slightly heavier weight but as long as the repetition 8 to 12 times can be. Remember not to rush, complete your exercises in moderation to achieve good results.

4、Over-excited exercise

Since the purpose of fitness is for the future has been steadfast, then you should not expect to get a “gold medal”. Therefore, when you find your heartbeat so fast that you can not finish an exegesis in one enclosure, it means that your exercise is too aggressive, and many coaches believe that this is the primary reason why most people give up halfway. Because once they feel the discomfort brought to them by the exercise, they will be difficult to continue to persevere.

In addition, if you think you are not in good shape, you can choose some easier workout actions to complete. For those who don’t want to go to the gym, it’s good to choose appropriate aerobics videos to learn how to get started and improve coordination of movements. Anyway, as long as you do not over-pressure yourself and rely on it, you will benefit from it.

5, the necessary hydration

Remember, when you are exercising, the body will sweat and lose water quickly, and these fluids must be replenished in time, otherwise, over time, your body will appear dehydrated, you will also feel thirsty. Therefore, in the process of exercise from start to finish you should not forget to hydrate your body. In general, the body needs 8 watts of water per day, and more when you start exercising. In addition, sufficient water helps reduce hunger, can reduce your desire to eat (here Weber inserted a sentence: the best way to replenish water is to drink a little at a time, divided into several drinks.

6, over-reliance on climbers

Sometimes you will feel very tired body, you exercise the effect is not as good as you thought, but at this time you still want to exercise to get some more gains, so you will play in the climber “running” until the body can not afford it. You need to know that this “passive” exercise – relying on the climber to force themselves to complete the task, only to your body will be harmful, but not to achieve the purpose of exercise. At this point the climber is just a tool to help your joints move mechanically, not a helper for your workout.

Therefore, you should wake up for yourself to choose a reasonable exercise intensity and the right method, not what makes your body in a passive state of “passive method” which is very important.

7, gradually increase the intensity of exercise

This is a good idea! However, high-intensity exercise does not apply to the beginning of fitness training, for those who have been practicing for 6 months or more, it is worth noting. It may happen that after reaching a certain level you usually enter a stagnant state and most people may think “I don’t see any change in my body” – so they will pick up the pace and create a bigger challenge for themselves: increase the They will then speed up and create a greater challenge for themselves: to increase the amount of exercise in order to make a difference. However, your urgency is leading you to the wrong place.

The advice of a fitness trainer is that you should gradually increase the duration and level of exercise. You can extend from 20 minutes to 30 minutes and change your 5-pound dumbbells to 8-pound ones. You just don’t have to do it all at once, just take one or the other for time and intensity. After a while, you will eventually be surprised to find that your muscles are full of new energy again.

8, the movement frequency is too fast

When you are making time to complete your exercise needle stroke, you may take the risk of speeding up the frequency of movement and insist on practicing regardless of your body’s reaction. Especially like lifting weights and other exercise, if you do too fast, strenuous movements will make your muscles beyond the load, and thus vulnerable to injury, so here is a simple rule: 2 seconds to lift, 4 seconds to put down you should always maintain a rhythmic action super fall, you should know that the slower you do, the better the effect you receive.

9, do not eat and drink during exercise

Sounds very “cruel”, but you can not do any food supplements, and insist on completing a general fitness training. In fact, any exercise not more than 2 hours, are not required to replenish physical strength, and you just need to make sure to eat within an hour before the exercise is enough. You also need to understand: while sports drinks are not bad for you, what could be better for your body than plain water? In addition, the alcohol content of the diet on your exercise is futile.

10, the necessary “cool down” after exercise

As before the gym, your body needs time to “warm up”, your body needs time to regain calm after exercise, so that the heart rate back to normal. You can slowly slow down your movements until your heart rate returns to 120 beats per minute or less. When you feel your heart rate slowing down and your breathing smoothing out, you have completed your final “cool down”.