You know, now is not the time to comb my hair and drink water. This is a necessary process before you start exercising. When muscles are more relaxed, they are easier to control and expand. Doing these exercises will reduce the chance of injury. Therefore, it is best to spend 5 minutes to make your body fully active and feel a little sweaty. You need to understand that this step is a good start for your fitness exercise.
2. Extremely necessary stretching exercise
There are always some things in life that are easy to do, but stretching after fitness exercise is not so simple. When you exercise your muscles, they will tighten and shorten. Stretching is to help you relax your muscles and prevent them from aching the next day. It should be noted that the best time to do this exercise is after you finish the warm-up exercise, and at the same time, each exercise lasts for 20-30 seconds, which will help you relax your muscles and get more meaningful stretching exercise.
3. Don't lift too much weight
When you are over 30 years old, you will be surprised that time waits for no man, but even so, don't go straight to the gym, then pick up the dumbbell and start endless exercise.
You need to start slowly and increase your exercise step by step. The fitness instructor will warn you that slowness is the key to exercise. Because you can't imagine what kind of pain you will feel within 24-48 hours after exercise, you need to be careful at first. In addition, if you blindly try to lift something that exceeds your physical load, it may cause muscle strain, sprain and even back injury. It seems that 3-6 kg is more suitable. Usually you will repeat these actions 15-20 times. If you want to gain strong muscles faster, you can also choose a heavier weight, but you can only repeat it 8- 12 times. Remember, don't rush for success, but finish the exercise in a controlled way. Only in this way can you get good grades.
4. Don't go to extremes
Since the purpose of fitness is to persist in the future, don't expect to get the status quo. Therefore, when you find that your heart is beating too fast and you can't finish a sentence in one breath, it means that you have exercised too much. Many coaches think this is the main reason why most people give up halfway. Because once they feel that exercise has brought them too early, it is difficult for them to stick to it. For example, running is a fitness method that most people will do, and it is also an exercise with high fat burning efficiency. People with large weight base and obesity are not suitable for running training. When running, the pressure on the knee joint is 2-3 times its weight. In order to avoid knee injury, you should choose other sports with less pressure on joints, such as cycling and swimming, which can reduce the weight burden on your body and make you slim down slowly. When your weight base has dropped and your body fat rate is below 30%, you can only consider running, skipping and other training, which will make you slim down healthily. Ensure that the fitness time and frequency fitness time are different, and the calories consumed will be different. Every time we exercise, our exercise time should not be less than half an hour, otherwise the calorie consumption is very limited and the weight loss efficiency will also decrease.