The Best Fitness Process That Many People Ignored
Workout daily to maintain your health and body shape
If you are looking for some easy fitness process which can make you in shape in no time then check out these Best Fitness process which it is recognized worldwide and anyone can simply do it. Be sure to choose suitable sportswear and sports shoes before exercising. This is the prerequisite to ensure the safety of training. If you have heavyweight training, please prepare protective gear.
It’s best to prepare a fitness playlist before working out and download some fast-paced music. Not only can music make you dedicate yourself to exercise, it can also improve your efficiency.
At least half an hour before exercising, replenish the energy in the body so that you will not feel fatigued during exercise. For carbohydrates, you can choose: whole wheat bread, mashed potatoes, bananas, etc., for protein, you can choose milk, protein powder, etc. It can also be used with fitness supplements, creatine or nitrogen pump, which can effectively increase muscle strength and delay muscle fatigue.
Regardless of any training, you must warm up before exercising. Warming up in advance can fully stretch the muscles and joints of all parts of the body, make muscle contractions more efficient, and accelerate the body’s blood circulation to avoid injury during exercise.
Warm-up exercise does not require a long time and heavy weight. You can start with a light aerobic exercise and sweat slightly for 5-10 minutes. For example: treadmills, elliptical machines, spinning bikes, etc., and finally do some stretching.
The general fitness program is divided into aerobic exercise and anaerobic exercise. It is recommended to anaerobic first and then aerobic, because strength training requires higher state. In addition, according to different fitness purposes, time allocation and training items are also different.
Having some protein shake is important for those heavy workout
For people who lose fat:
Anaerobic: 30% of the total time. Mainly exercise equipment, master the standard degree of movement and the correct force point of the muscles, the weight can be lighter, and the maximum number of repetitions should be controlled at 15-20 times.
Aerobic: 70% of the total time. There are mainly treadmills, elliptical machines, spinning bikes, etc. When doing aerobic exercise, pay attention to monitoring the heart rate range, preferably between 60% and 70% of the maximum heart rate.
For people who gain muscle:
Anaerobic: It accounts for 80% of the total time. It is mainly based on equipment exercises. The standard degree of movement and the correct force point of muscles are mastered. The weight can be lighter. Choose 2~5 training actions for each part, 8~12 times, 10~20 groups.
Aerobic: 20% of the total time, mainly treadmills, elliptical machines, spinning bikes, etc. When doing aerobic exercise, pay attention to monitoring the range of heart rate, preferably between 70% and 80% of the maximum heart rate. If the sebum is not high, you only need to do aerobics twice a week.
Total training time:
Whether it is to gain muscle or lose fat, the best fitness time for beginners is 1 hour. With the increase of proficiency and strength, the time can be adjusted slightly, but it is best not to exceed 2 hours. The rest time should not exceed 90 seconds.
Replenish water during training
Drink plenty of water to replenish the water loss
Sweating during exercise will cause the body to lose a lot of water. At this time, you can add a small amount of water several times during rest. Do not drink too much at a time to avoid physical discomfort. If you feel fatigued, you can add glucose or other sports drinks.
After fitness
Stretching after exercise is as important as warming up before exercise
Stretching after exercise is as important as warming up before exercise. It can not only shape perfect muscle lines, but also avoid injury caused by muscle stiffness and soreness after exercise. Static stretching is the main method. Stretching is about 10 minutes.
Add meals after training
Enjoy a good meal after your hard day workout with nutritional meal
After fitness, the muscles are very sensitive to insulin, and the synthesis of glycogen is faster. At this time, if you don’t add nutrients when you don’t, the body will consume protein in the muscles to restore energy. You can choose protein and carbon water that are easier to digest, such as protein powder, milk, bananas, etc.
In addition, a small amount of extra meals will not affect fat loss. Women or people who lose weight can also add meals.
About bathing
A cold shower can increase muscle recovery
Fitness tends to sweat a lot, so many people will eagerly want to take a cold shower after practicing. This is absolutely essential. Not only is it not conducive to muscle recovery, but also affects blood circulation, causing insufficient blood supply to the brain, heart and other parts, causing dizziness, weakness and other symptoms.
It is recommended to rest for about 30 minutes after exercising. After the body returns to the state before exercising, take a bath with water temperature close to body temperature.