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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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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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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