If your body fat rate is less than 14%, then you should take strength training as the core exercise mode. If your body fat rate is higher than 18%, then you should take aerobic training as the core exercise mode. If the range is 15%~ 18%, you can choose either one. The strength training equipment in the gym can be roughly divided into free weight-bearing categories (dumbbells, barbells, gantry) and mechanical equipment. If you exercise by yourself, it is not recommended to use free weight-bearing equipment to avoid accidents and injuries.
Please be familiar with the guiding principles of strength training before strength training.
Except for abdominal muscles, the interval between two exercises in the same place is more than 48 hours. Abdominal muscles can be practiced every day, but the time interval should be more than 24 hours.
Training muscles in the same area every day will not promote muscle growth, because muscles grow in the cycle of destruction (strength training)-repair (supplementing protein). In strength training, training will destroy muscle fibers, and supplementing protein is used to supplement the damaged muscle fibers. In the process of supplementation, the original muscle fibers will gradually become larger, which is the basic principle of muscle growth. If we continue to train them before their muscles recover, it will only have the opposite effect.
When no hormone precursors (androstenedione, androstenediol, dehydroepiandrosterone) are used, the strength training time should not exceed 1 hour each time. Too long training time will lead to the decrease of androgen secretion, which is not conducive to muscle growth.
Usually, group training is adopted, and there are 4 groups in an action, with intervals ranging from 30 seconds to 3 minutes. Novice suggests that you spend 2 minutes.
The choice of weight is that you can lift 60%~80% of the maximum weight at a time, and the limit of bench press is 80KG, so the weight of bench press at a time is 48KG.
In the case of using free weight-bearing equipment (barbells and dumbbells), the number of people in each group is 8~ 12.
The number of movements (sit-ups, push-ups, pull-ups, parallel bars arm flexion and extension) that bear your own weight is 60%~80% of the limit movements you can do at one time.
Gymnasium strength training plan, the following training plan comes from Schwarzenegger's fitness book and is recommended for fitness beginners; Perfect for strength training in the gym.
Monday
Chest and back (supine push-ups, upward inclined push-ups, supine pull-ups, distracted boating)
Abdomen (abdominal rolling)
Tuesday
Shoulder, upper arm and forearm (dumbbell side lift, dumbbell arm lift, barbell lift and sitting posture wrist lift)
Abdomen (abdominal rolling)
Wednesday
Thigh, calf, lower back (squat, dumbbell weight heel,)
Abdomen. (Abdominal rolling)
Precautions:
The interval between two belly roll exercises should be more than 24 hours to avoid muscle fatigue.
The indexes such as the number of movements, the number of each group, the training weight and the interval between groups are set according to the strength training principle.
The order of aerobic training and strength training is preferably strength training first, then aerobic training. You can arrange your time according to your body fat rate. If you focus on strength training, then each strength training 1 hour, swimming for half an hour. If aerobic exercise is the mainstay, the time is half an hour of strength training, 1 hour swimming. ? This includes about 5 minutes of warm-up and 10 minutes of relaxation time.
Dietary suggestions are: adjust the diet structure and give priority to high protein, low fat and low carbohydrate diet. The first is to reduce the intake of oil. Try not to eat fried food and fat. Pork or mutton contains a lot of fat even if it is pure lean meat. It is recommended to eat less or not. If you eat meat, you should eat fish and chicken breast. Protein can also be obtained from eggs, milk and bean products. It is best to halve the amount of staple food per meal, and replace the insufficient part with crude fiber vegetables to increase satiety.