The first step, warm up
Warming up is a necessary part of fitness, fat loss must not be ignored, because warming up allows the body to enter the workout state, greatly reducing the probability of injury. If you get injured on the way to a workout, not only will it affect your progress, but it may also cause irreversible damage to your body.
The fitness session is very simple, such as jogging, elliptical machine can be, usually carried out for about 3-5 minutes, and then you can carry out appropriate stretching to reduce muscle adhesion.
The second step, strength training
The most important thing for newbies just going to the gym is body testing and familiarizing themselves with the equipment. Which equipment and movements to exercise which part of the body, their own use of multiple weights this is to master.
The third step, aerobic training
Strength training after the body's blood sugar has been consumed in part, and then aerobic training can have a good fat loss effect, but the time should not be too long, because the intensity is too large will lead to the body's secretion of cortisol, affecting the health and fat loss effect.
After strength training, you can do 20 minutes of jogging, the faster the better within the acceptable range, and the elliptical machine is also a good choice, and it has less impact on the knees and feet. Other forms of cardio, such as dynamic cycling and exercise classes, can also be chosen according to their own interests.
Fourth step, relaxation
The role of relaxation is to promote physical recovery and reduce fatigue and soreness after exercise. Relaxation can be done in the following ways:
1. Stretch the workout area in the same way you would stretch during a warm-up.
2. Striking and kneading congested muscle areas.