Limit aerobic exercise other than strength exercise to 1 for 30 minutes three times a week. This can not only keep the cardiovascular system healthy, but also cause muscle loss. The best two forms of aerobic exercise include rowing and repetitive exercise at any speed.
In order to develop muscles to the maximum extent, experienced weightlifters usually divide all parts of their bodies into several groups to practice (such as triceps brachii and triceps brachii; Lower extremity back, trapezius muscle, biceps brachii). Take a day off after 3 days of practice, and then start the next cycle. The intake of dietary calories should not be restricted in the muscle growth stage, because only when the body is in a "positive balance" state can muscles grow. In addition, try to avoid arranging strength exercises and running on the same day, because running will consume a lot of calories, so that muscles can not get the opportunity to grow.
When the body is in a "negative balance" of energy, muscles will be consumed as energy first, and then fat will turn. If you have to do strength and aerobic exercise at the same time on the same day, you should at least practice strength first, so that your muscles can be fully stimulated when your physical strength and energy are at their peak. With the increase of muscle composition, the metabolic rate of the body will also increase, which will be more conducive to the consumption of fat in the body.
2. Aerobic exercise plan with the main goal of reducing body fat.
You need to practice aerobic exercise 5-6 times a week for 30-60 minutes each time to make the fat layer covering the waist muscles thinner as soon as possible. Otherwise, what's the use of practicing abdominal muscles more? When losing weight becomes the main goal, diet must also be paid attention to.
Low calorie intake and plenty of aerobic exercise can ensure the success of the plan. Of course, some muscle components are inevitably included in the lost weight. A lot of aerobic endurance exercise can make some subtle changes in muscle metabolism. Slow muscle fibers responsible for oxygen transport will be developed, while fast muscle fibers responsible for strength will be weakened. At this time, you may not be able to lift the weight you used to lift. At this stage, you can't completely relax your strength training. You should keep moderate-intensity exercise twice a week, no more than 3 days apart. One of them mainly practices lower limbs and the other exercises upper limbs.
Third, a plan that takes both into account.
If all-round development is your goal, then the time spent in the two sports should be basically the same. You can implement a plan that aerobic and strength take turns every other day. Every time you exercise your muscles, you can do the following 2-3 groups of exercises, each group 10- 12 times.
1, recommended by recumbent position; 2. Tilt the dumbbell upward and press it; 3. Sit and row; 4, dumbbell side lift; 5. Bending of biceps brachii; 6, triceps brachii pulley down; 7, leg flexion and extension.
In the meantime, pay attention to maintain a balanced diet (protein, carbohydrates, fat) and take in enough calories to avoid muscle loss due to strenuous exercise. Keeping your weight stable is the key. You need 40-50 kilocalories per kilogram of body weight every day to maintain the balance between exercise consumption and daily activities.
Example: a way to exercise.
Rowing and variable-speed aerobic exercise can provide exercise for both aerobic metabolism system and muscles, so whether your goal is to gain muscle, lose fat or both. However, these exercises are very intensive. You must first lay a good foundation for aerobic exercise (exercise for 30 minutes three times a week for 4-8 weeks) and get the doctor's consent before implementing it. Rowing can be done on an indoor rowing machine or in natural water. Rowing requires muscle groups such as back, shoulders and buttocks to move at the same time, which can raise the heart rate to the level required for aerobic exercise. If you are full of energy, you can also do speed-changing exercises.
Variable speed aerobic cycle exercise can be performed on any aerobic equipment. After warming up 10 minutes, repeat 10 cycle 1 minute high intensity and 1 minute relaxation, or 20 cycles of high intensity and half a minute relaxation. Pay attention to the proper intensity control, and the intensity stage should not exceed 1 min. Practice 1 3 times a week. This exercise method can effectively improve your aerobic exercise and maintain muscle composition.