March 29, 2021
How to choose a gym that suits you
When fitness has gradually become a fashion, exercise has gradually become a part of life. More and more men are entering the gym. But for a novice chasing "fashion". What usually troubles them is how to choose a gym that suits them. Are you also facing such a problem? Well, listen to the following suggestions:
The first trick: look at the location
The first principle of choosing a fitness center is "convenience". It is best to choose a gym close to your home or company. This will not only save time in going to the gym, but you can also go home and rest directly after exercise.
The second measure: inspect fitness equipment services
The software factors of the fitness center include:
(1) Good teaching staff.
(2) There are free courses with various styles, diverse choices and good teachers.
(3) A set of exercise programs designed to improve physical fitness and beautify the body according to the physical conditions and actual needs of the members.
(4) Provide nutrition consulting services.
(5)Professional coaches who guide on-site at any time.
(6) Coaches or managers understand the status of member participation.
The third measure: Evaluate 8 pieces of equipment
Must understand the indoor hardware equipment. Including the size of the space, the strength of daylighting, the air conditioning system, the quality of fitness equipment, etc. For treadmills, steppers, bicycles and other aerobic equipment, it is necessary to estimate whether the quantity is sufficient and whether it can keep you using it for more than 30 minutes , And there is no need to wait; it is necessary to estimate whether the weight training equipment is new and clean enough, and whether it can ensure the safety and quality of your exercise.
The fourth measure: make a good economic budget
From a pragmatic point of view, frequency of use and price are the main factors in evaluating the value of a fitness center. The frequency of use is related to software services. When you choose a fitness center, you should never be confused by the gorgeous hardware. The fitness center that can really help you achieve health and body shaping is the fitness center you want to choose.
The fifth trick: arrange a good time
Calculate your time carefully. You can't reduce your time and frequency of going to the gym because of outdoor recreational activities or other things. Also consider the opening hours of the gym and make sure that your spare time is within the opening hours of the fitness center.
Sixth trick: clarify the rights and interests of members
From the fitness center, learn about the membership level and the facilities (such as swimming pool, skin care, SPA facilities, etc.) that can be used by your signed membership level, and whether the available facilities meet your needs. You should also know and understand the leave regulations and payment methods of the fitness center.
Seventh trick: feel the atmosphere of the scene
Understand whether the fitness center has many friends with the same background and interests as you, because this will have many companions exercising with you. The atmosphere created by the fitness center is very important. For example, some fitness centers have too many noisy children. People’s use environment is affected. As soon as they stroll around every corner of the fitness center, carefully observe whether the quality and placement of the sports equipment here are reasonable, the sanitary facilities and the cleanliness of the indoor environment.
The eighth trick: understand the course planning
Finally, don’t forget to check if there is a class you want to take on the aerobic class schedule, and whether the course plan will be updated regularly. The importance of course planning is to cultivate personal interest in sports, because everyone is training in a long and single After that, I will always feel bored. If you can ensure that the fitness center can provide a variety of services, you can selectively adjust the content of the fitness equipment.
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March 24, 2021
Equipment Help You Reach Your Goals
For different exercise purposes, exercise methods will also change. If the aim is to strengthen the cardiopulmonary function, aerobic exercise is undoubtedly the first choice: if you want to build a fit physique, then do weight training. Here we divide exercise equipment into two categories: aerobic equipment and weight equipment according to different exercise methods.
The most ideal device should be able to consume a lot of calories. No harm to joints, can strengthen bone density. And it can increase muscle strength, it is best to be interesting. The following is an analysis of various devices based on the above standards.
1. Calories and fat consumption
The top three on the calorie consumption rankings are treadmills, elliptical machines, and exercise bikes. Muscle strength and development have an impact on calorie consumption, and heart rate is a measure of metabolic rate and calorie expenditure. It is easier to increase heart rate when walking or running on a treadmill, because most people can run as low as 6.4 kilometers. /hour. And when running, the human body has a short moment when both feet are off the ground. This action is the key to consuming more calories. This is true even for jogging. On other equipment, the human body is in contact with the equipment at all times, which reduces the exercise intensity accordingly. Therefore, the treadmill is rated as the most effective device for consuming fat and calories.
2. Protection and injury of joints
The ideal fitness equipment should be able to strengthen the body’s joint health, while reducing the pressure and impact that exercise brings to the limbs. If you already have knee pain or have poor stability, it is best to avoid using it that will increase the tension of the knee joint. Exercise bike and step machine. Running is not suitable for some people's ankles, knees, hips and waist, but walking should be no problem. The elliptical machine scores the highest in this regard, because its movement trajectory is smoother and does not increase pressure on the joints. Cartilage is composed of cartilage, and cartilage is composed of bone cells. They rely on joint lubricating fluid for nutrition, protecting joints, sports will promote the secretion of lubricating fluid, and injury will hinder or reduce the secretion of lubricating fluid. If a person with knee joint pain runs too much, his knee joint will suffer further damage due to lack of lubricating fluid. Everyone’s physical condition is different. You should try different exercise equipment to find the best fit for you. One kind.
3. Muscle strength and endurance
Some aerobic exercise equipment, such as elliptical machines, step machines and exercise bikes, can increase muscle strength and bulk if the resistance is set high. Because, if your exercise goal includes strengthening muscles, you should choose these equipment to improve your skiing and mountaineering abilities through exercise.
High-intensity exercise is difficult to maintain for a long time (30-90 minutes), because the muscles fatigue quickly. The alternating high and low intensity variable speed exercises are a good way to enhance aerobic exercise capacity and muscle strength. Gradually increase the difficulty in the exercise to allow the muscles to adapt to this challenge.
4. Bone density
Some exercise methods, such as swimming, are difficult to improve bone health. People who often ride for a long time without doing other sports have no obvious advantage in bone quality compared with people who do not exercise. The reason is that bones are not obtained in sports without weight bearing (swimming) or support (cycling) Strengthening, instead, there will be decomposition. The bones will only increase in density when they are under weight or pressure. Therefore, treadmill running is most effective for this, especially when running uphill.
5. Interesting
Exercise on any aerobic exercise equipment can play a role in improving health, but the premise is that you must practice regularly and regular exercise depends on personal preferences. Some people can only finish the exercise while watching TV. Others are interested in racing against time on a treadmill or rowing boat. For most people, a treadmill is the easiest among several fitness equipment. Persist for a long time.
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March 22, 2021
Anaerobic Metabolism Muscle Strength Exercise Program
Anaerobic metabolism muscle strength exercise program
Anaerobic metabolic muscle strength exercise program is an indispensable exercise program in any standard gym, and it is combined with the aerobic metabolic cardiopulmonary system endurance exercise program. Anaerobic metabolism muscle strength training programs roughly include the following two types of exercise.
Weightlifting can change the weight class, just insert the iron bolt on the weightlifting frame into the weight required by the weightlifter. This kind of exercise is a kind of strength exercise that exercises the whole body's muscle strength, and it is also an extremely convenient exercise.
Bodybuilding is a fitness exercise that uses barbells, dumbbells, tensioners, or single-function or multi-function combined fitness equipment to complete a variety of strength actions.
The fitness equipment used in this kind of exercise is very easy to use. It has a single function to exercise a certain part of the body, as well as a comprehensive exercise of various parts of the body, and has the characteristics of a multifunctional combination and a small area. Since the benefits of bodybuilding are the most lacking part of modern humans (referring to the "muscle hunger" brought by a comfortable life), bodybuilding is also considered to be the most basic way of exercise for modern people and is very popular among the public. , Bodybuilding will surely become one of the preferred sports for mass fitness and bodybuilding.
Bodybuilding exercises can achieve the purpose of bodybuilding, heart-building, weight-loss, and weight loss, and can make the muscles of the human body strong, well-proportioned and beautiful.
Whether it is aerobic metabolic exercise or anaerobic metabolic exercise, it can be achieved in the gym. With the continuous increase of people's needs and the rapid development of science and technology, a variety of new, advanced and exquisite fitness equipment will continue to be produced, and sports fitness projects will be more perfect and become an inseparable part of modern mass sports.
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March 17, 2021
Modern Fitness And Bodybuilding
Modern fitness and bodybuilding really entered the spiritual homeland of the Chinese people in the 1980s. With the pace of reform and the times, it has been extensively and deeply developed across the country. In particular, fitness and bodybuilding became the International Olympics in 1998. After being a formal member of the big family, this young modern sport has been sought after and favored by the majority of students and young people. Its rise coincides with the moment of China’s social transformation and rapid economic growth. It also caters to the good trend of transforming from a labor-production economy to a leisure-life economy. It has caused people to explore the principles and methods of traditional Chinese fitness and explore the West. The discussion of fitness concepts and methods has also inspired people's vision for the future leisure society.
In today’s world, in Western developed countries headed by the United States, the sports population has reached more than 809^ of the country’s total population. The output value of the sports, fitness and leisure industry has long surpassed that of electronics, automobiles, and other giants. The first major industry, the development of its fitness and leisure market is also very mature. From the president to the common people, all of them advocate fitness and leisure sports, which has prompted many world-renowned schools to give birth to characteristic faculties, majors and courses with leisure and fitness as the main theme of the era. Nowadays, almost all professional sports colleges and colleges with physical education departments in China have set up compulsory or elective courses for fitness and bodybuilding, and most colleges and universities have also set up optional public sports courses for fitness and bodybuilding. It is precisely in this era. Next, as the only "Fitness and Bodybuilding Exercise" textbook in the "Eleventh Five-Year Plan" national-level planning textbook for general higher education in China, it is about to meet with readers. Compiled, and the completion of this textbook coincides with the Olympic year in the northeast of the country. I think it is a surprise and gift for the majority of fitness and fitness enthusiasts by the author.
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March 15, 2021
Cellulose Food Encyclopedia
Fiber is good for weight loss, low calories, long chewing time, easy to fill the stomach, and can reduce body fat. For example, certain fruits and vegetables, oatmeal, dried broad beans, barley, etc., as well as fibrous foods such as corn, millet, and buckwheat can lower blood cholesterol, but you should not eat too much to avoid indigestion.
Dietary fiber is an indigestible component in a class of food that is not decomposed by human gastrointestinal digestive enzymes. It has become the seventh nutrient after sugar, protein, fat, inorganic salt, trace elements, vitamins, and water. Because it can not provide energy, and can absorb water to expand, increase satiety, reduce appetite, so it can play a very good role in weight loss. However, increasing dietary fiber intake only through diet during weight loss has little effect on weight loss. This is because: â‘ The living standard improves and the intake of coarse grains and vegetables decreases. Even if the diet is increased, the dietary fiber intake will not increase; â‘¡Even though Eating foods with high dietary fiber content will often result in an increase in total calorie intake, which is detrimental to weight loss, so it is necessary to supplement dietary fiber preparations.
When total calorie intake is reduced, it is often accompanied by insufficient intake of inorganic salts and vitamins. Therefore, you should eat more fresh fruits, vegetables, and seafood during weight loss, and supplement some vitamins and mineral preparations. .
Of course, in case you are hungry, you can also bring your favorite fruit with you. You may wish to eat a fruit as a snack. Compared with other foods, fruit provides the least calories, and of course you should not eat too much.
In addition, the low fat content of the diet is closely related to changes in body weight. Studies have found that the body fat content of obese animals is significantly positively correlated with the fat content of the diet. A high-fat diet is more likely to cause an increase in body fat content than a high-fat diet, that is, the positive balance of energy metabolism caused by a high-fat diet has a more significant effect on weight gain.
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March 11, 2021
Pay Attention To Breathing And Speed When Using Treadmills
Summer has come quietly, and the beautiful women in cool clothes are undoubtedly one of the scenic spots in the city, but for girls with small belly, it is undoubtedly the best choice to digest the small belly while taking advantage of the tail of the "long epidemic holiday". .
Fitness and fat reduction are inseparable from running in any case. Whether it is a warm-up or a simple road run, running is the simplest and most cost-effective exercise, but in the face of the epidemic, road running is not realistic, and the family environment Not suitable, it can be said that at this time there is a place for treadmills to come in.
But when using a treadmill to exercise, you must be clear that it is different from road running. The treadmill runs at a constant speed. First, choose the appropriate speed according to your running state. In the process of running, the body needs to be adjusted according to the speed of the treadmill. It is not like when running on the road, the speed needs to be matched with the physical state; when the treadmill is running, the running state must obey the set speed, and it should not be fast or slow, so Treadmill running consumes more energy than the road surface.
In addition, when running on a treadmill, you must always pay attention to your breathing. Generally, rhythm running is a two-step one-breath, two-step one-breath rhythm running, and the same is true on a treadmill. However, when running or sprinting on the road, you can breathe in one step at a time, and even pull into an anaerobic state. However, when running on a treadmill, for safety reasons, when you feel very heavy with two steps and one breath, you must force yourself to reduce your speed, and you must not have very rapid breathing, let alone run desperately. Because when the speed is too fast, you can't stop it if you want to!
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March 08, 2021
Why Does Curling Cause Neck Soreness(2)
On the other hand is unconscious laziness, which usually occurs in the early stages of fitness exercises. One of the most typical is the problem of neck pain caused by abdominal curling. Many times, when you first come into contact with certain fitness equipment or exercises, if no one knows it, it is easy to have the problem of inadequate action details. And many times, although there is a standard set of exercises in front of you, the current His physical condition is simply unattainable. So in order to be lazy or to save energy, it is easy to have non-standard movements. For example, let you make a fat man with a weight of 300 kilograms to do abdominal crunches, 10 sets in groups, and 3 sets of exercises. This is a kind of exercise method that you can say and think can do, but it is actually rubbish.
Why do you say that? Because this does not take into account the importance of the standard of action at all, but blindly pursues whether the quantity meets the standard. Even though many gyms seem to have a lot of seemingly professional private lessons, they are actually using a common standard to develop training plans, without considering the needs of specific groups of people.
In terms of abdominal crunching, the standard of 10 sets is suitable for normal young people who do not exercise regularly, but it is not suitable for people who are too obese, have poor physique, have just recovered from a serious illness, or are too old. Because this type of exercise usually requires multiple sets of repeated cycles, the above categories of people may be able to complete the first and second sets, but in order to complete the third set, their movements will definitely be deformed, either with tight legs or His hands pressed tightly on his head and neck. why? Because the coach says you can do it, you have to force yourself. This is the main reason why many people clearly practice abdominal curling, but wake up the next day to find that their neck hurts so badly. To
In the previous article, I talked about the standard posture, because the standard posture is not only a general knowledge in the fitness circle, but also a necessary condition to ensure the effect of exercise-quality is more important than quantity! ! ! ——We can do less obesity and we can do it slowly, but we must do it in place. Crunches are to exercise the abdominal muscles. Then use the strength of the abdomen to drive the body. Regardless of the fitness videos and how many fitness coaches say to do , To what extent, as long as you can ensure that your movements are not deformed, and the amount of training can be increased every period of time, this exercise will definitely have an effect.
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March 03, 2021
Why Does Curling Cause Neck Soreness(1)
Crunching is a commonly used exercise for abdominal muscles, but many people find that their necks have problems after practicing. Why is this?
This actually starts from the standard posture and purpose of the action. In fact, whether it is abdominal crunches or sit-ups, our goal is to exercise the abdominal muscles, and the ultimate goal is to exercise six or eight pack abs. Now that we have a purpose, when choosing an exercise method, we must exercise the abdominal muscles. Commonly include abdominal muscle board, sit-ups, abdominal crunches, supine leg lifts, etc. The core points of these actions are actually All are constantly "tearing" in the abdominal muscles. A set of standard abdominal training exercises is sure to make people feel that the abdominal muscles are heating up, and I can really exercise the abdominal muscles, and it will definitely let you find the feeling that the muscles "tear" every minute.
So, why do abdominal crunches or other exercises for abdominal muscles cause neck pain or lower back pain? This is the importance of the standard posture we mentioned earlier. You must know that people are inert, and whether it is fitness or exercise, the most important thing is to overcome one's own inertia. Some are conscious, while others are unconscious.
For example, if the weather is bad, it is raining, or if you are afraid of the rain and catching a cold, you don’t go for a run, or don’t go to the gym. That is a conscious avoidance of exercise. At this time, people will try to find a good one in order to convince themselves. The reason, if it doesn’t work, just explain it to yourself, but this kind of reason is usually only 0 and countless times. As long as it is not zero, you will always find countless reasons not to exercise in the future.
This actually starts from the standard posture and purpose of the action. In fact, whether it is abdominal crunches or sit-ups, our goal is to exercise the abdominal muscles, and the ultimate goal is to exercise six or eight pack abs. Now that we have a purpose, when choosing an exercise method, we must exercise the abdominal muscles. Commonly include abdominal muscle board, sit-ups, abdominal crunches, supine leg lifts, etc. The core points of these actions are actually All are constantly "tearing" in the abdominal muscles. A set of standard abdominal training exercises is sure to make people feel that the abdominal muscles are heating up, and I can really exercise the abdominal muscles, and it will definitely let you find the feeling that the muscles "tear" every minute.
So, why do abdominal crunches or other exercises for abdominal muscles cause neck pain or lower back pain? This is the importance of the standard posture we mentioned earlier. You must know that people are inert, and whether it is fitness or exercise, the most important thing is to overcome one's own inertia. Some are conscious, while others are unconscious.
For example, if the weather is bad, it is raining, or if you are afraid of the rain and catching a cold, you don’t go for a run, or don’t go to the gym. That is a conscious avoidance of exercise. At this time, people will try to find a good one in order to convince themselves. The reason, if it doesn’t work, just explain it to yourself, but this kind of reason is usually only 0 and countless times. As long as it is not zero, you will always find countless reasons not to exercise in the future.
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March 02, 2021
Five Notes For Novice Dumbbell Training
If you want to keep fit, you don't want to go to the gym, but even the expert of freehand training knows that if you want to train a fit body, the necessary fitness equipment is indispensable.
And if you just want to make yourself stronger instead of exploding muscles, using dumbbells to strengthen your strength training is a very cost-effective choice.
Using dumbbells to exercise requires different exercises to activate the muscles in different parts of the body, such as squatting, raising the knees and turning around, which exercises the gluteus maximus, hamstrings, quadriceps and abdominal muscles; while raising the upper arm of the heel You can exercise calves, abdominal muscles and biceps...
However, in addition to using dumbbells for training, we should also pay attention to the protection and rest of our body, especially when novices use dumbbells for fitness, there are several points that must be paid attention to:
1. Practice from large muscle groups
Novices are advised to pay more attention to the development of large muscle groups, such as chest, back, buttocks and legs. As the foundation of muscles and strength, large muscle groups can not only improve your various sports capabilities, but also protect the body.
2. Give the muscles enough rest
Do not train each part more than once a week, which is often overlooked by novices, thinking that the more parts you practice, the better. In fact, muscles break down muscle fibers through exercise, and repair muscles during the rest period. Under the condition of supplementing sufficient protein, they will recover in excess to achieve the purpose of muscle growth.
3. Choose the right weight
The strength of each person is different, so the weight can not be unified. In fitness, RM is generally used to express weight. For example, 8RM means the weight of doing the same action at most 8 times in a row.
In strength training, the heavy weight below 6RM mainly stimulates the growth of muscle strength; 6-12RM mainly stimulates the growth of muscle latitude; the light weight above 12RM mainly stimulates the endurance of the muscles. To
Therefore, we choose a weight of 8-12RM for exercise during muscle gain training.
4. Warm up
Warming up for strength training is very important, especially weight training, which can prevent you from the risk of injury at more than 95%. Many novices experience joint pain during strength training due to insufficient warming up.
5. Training plan
Don't practice aimlessly. Arrange reasonable training according to a scientific training plan, which can make your fitness effect twice the result with half the effort.
And if you just want to make yourself stronger instead of exploding muscles, using dumbbells to strengthen your strength training is a very cost-effective choice.
Using dumbbells to exercise requires different exercises to activate the muscles in different parts of the body, such as squatting, raising the knees and turning around, which exercises the gluteus maximus, hamstrings, quadriceps and abdominal muscles; while raising the upper arm of the heel You can exercise calves, abdominal muscles and biceps...
However, in addition to using dumbbells for training, we should also pay attention to the protection and rest of our body, especially when novices use dumbbells for fitness, there are several points that must be paid attention to:
1. Practice from large muscle groups
Novices are advised to pay more attention to the development of large muscle groups, such as chest, back, buttocks and legs. As the foundation of muscles and strength, large muscle groups can not only improve your various sports capabilities, but also protect the body.
2. Give the muscles enough rest
Do not train each part more than once a week, which is often overlooked by novices, thinking that the more parts you practice, the better. In fact, muscles break down muscle fibers through exercise, and repair muscles during the rest period. Under the condition of supplementing sufficient protein, they will recover in excess to achieve the purpose of muscle growth.
3. Choose the right weight
The strength of each person is different, so the weight can not be unified. In fitness, RM is generally used to express weight. For example, 8RM means the weight of doing the same action at most 8 times in a row.
In strength training, the heavy weight below 6RM mainly stimulates the growth of muscle strength; 6-12RM mainly stimulates the growth of muscle latitude; the light weight above 12RM mainly stimulates the endurance of the muscles. To
Therefore, we choose a weight of 8-12RM for exercise during muscle gain training.
4. Warm up
Warming up for strength training is very important, especially weight training, which can prevent you from the risk of injury at more than 95%. Many novices experience joint pain during strength training due to insufficient warming up.
5. Training plan
Don't practice aimlessly. Arrange reasonable training according to a scientific training plan, which can make your fitness effect twice the result with half the effort.
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