Workout time is best fixed
Each exercise as far as possible arranged at the same time, so that you can make a good exercise habits, help the body's internal organs to form a conditioned reflex. One hour after meals and one hour before bedtime can not exercise, otherwise it will affect digestion and sleep. The best time for physical strength is generally between 15:00-20:00, which can be considered as the main workout time.
It is necessary to do about 10 minutes of jogging and 5 minutes of stretching before the workout is necessary.
Workout time should be appropriate
Beginners and those who usually have a large amount of labor to three times a week is appropriate, each time 1 ~ 1.5 hours, but each workout should include all parts of the muscle muscle groups. Those who insist on exercising every day, can be divided into two parts of the muscle group, practicing every other day, to ensure that the muscles can be effectively recovered. For example, if you practice shoulder, abdomen and chest today, you can practice back, arm and leg tomorrow.
The amount of load should be based on one's own physical strength
Generally speaking, the number of times a developed muscle mass is effective is 8 times-12 times, at least not less than 8 times, and this amount should be exhausted. The load should thus be 70-80% of the individual's maximum strength, i.e. the most effective number of reps with this load is done with a large load, no more than 5 reps. The most effective number of times to develop endurance and fat reduction is to do 20 times with small loads, and waist and abdominal fat reduction should even be done until you can't do it.
Each action needs to practice a number of groups
Each exercise action needs to practice a number of groups, so that the stimulated muscles can enter the state, the muscle size can increase. Generally large muscle groups can be more exercise groups, small muscle groups can be less groups. Beginners in each action in three groups is appropriate, no less than two groups, there is a certain foundation and then according to the strength of the degree of growth to three to five groups.
Rest time should not be too long
Rest time between each exercise group should not be too long, generally between 40 seconds -50 seconds, large loads, high intensity practice rest time should not exceed 3 minutes. Too long a rest time will affect the effect of exercise.
Master the correct breathing method
The correct breathing method can help you focus your mind, make the movement coordinated and rhythmic, and be able to lift more weights in the workout. For general movements and small-weight test lifts, breathe in when you exert yourself and your muscles contract, and breathe out when you relax and return. When lifting large weights or the last few attempts, you exhale y and then do the lifting and releasing movements while holding your breath, and then breathe y again. Breathe through your mouth when you workout, do stretching exercises before workout to prevent muscle ligament strains, and do relaxation exercises after training to help eliminate muscle tension and recover from fatigue.
Light exercise does not give our body to replenish energy and nutrients is not practicing any good body. In the fitness world often have "3 points of practice, 7 points rely on food" said. So it can be seen that diet plays a very important role in fitness, especially protein supplementation, what is more popular on the market is what hydrolyzed whey protein powder, may wish to try.
Rest, muscle damage after the need for time to repair, generally 24 to 72 hours to repair well. So rest after exercise is also very important. Beginners are advised to exercise 3 times a week, every other day.
Dos and Don'ts
Stick to your program throughout the week.
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The above article is from the Sturgeon Core Seminar, if you have any questions you can leave a comment with me.