Whether you are looking to optimize their fitness results, or are
planning to start a fitness journey , his own workout goals based on the
following four basic elements of fitness is very important.
An aerobic exercise
Any activity you are doing , from walking to wash the dishes , need oxygen, so can be called aerobic exercises. Regular aerobic exercise can improve the body's ability to use oxygen. Efficiency body uses oxygen efficiency is called " oxygen demand
capabilities" , the higher the demand for the ability of the body of
oxygen , heart, lungs and blood vessels to supply oxygen to the body 's
transportation and higher .
Aerobic
exercise is also helpful to engage in daily activities , it will not
only be able to maintain the normal function of the heart , lungs ,
blood vessels and muscle tissue , but also to enhance the potential of
these organs and tissues to meet unexpected challenges , such as
running, moving heavy and the like.
Key
to improving the ability of the body needs oxygen to seek and insist on
some of their favorite exercise program , to avoid repeated engaged in a
fitness activity . If
you add a little pattern to give a fitness workout by trying different
types of aerobic activities ( such as dancing , cycling and water
exercises , etc. ) , can improve exercise initiative and interesting. Every time even if only 10 minutes of aerobic exercise , if we continue down the same access to huge health benefits.
2 , muscle training
Muscle exercise can enhance muscle strength and endurance. The
more your muscles strong, handling daily affairs will ease , whether
you are moving heavy objects , or gardening or the scrub floors can
easily do the job. Strength training for improving the health of the body is also helpful
in increasing muscle also increases the metabolic rate of the body, the
weight loss benefit.
Strength
training methods include : freedom of strength exercises , resistance
band training , strength equipment and the use of its own weight , these
training methods are able to improve muscle strength and endurance. Similarly , during the muscle training , but also strive to achieve
diversification exercise to ensure that the muscles of the body are
balanced workout.
3 Flexibility Training
Flexibility is the range of each joint of the body 's largest events . This exercise is very simple, by physically stretching exercises can be realized. As long as each joint of the body becomes flexible up, engage in daily
activities ( such as mentioning wrap , bend and move things running,
etc. ) also becomes a breeze .
Enhance
muscle strength training methods to improve the body 's flexibility is
helpful, but if we can add stretching exercises which will significantly
enhance the effect of exercise . In addition , yoga and tai chi exercises to improve joint flexibility is also helpful , it is worth trying.
4 stability and balance exercises
Whether
the stability and balance of good and bad parts of the core body
muscles strong and have a close relationship , the core part of it is
from the waist , abdomen, pelvis iliac muscle and the muscles around the
body. These muscles are the core parts of the body to be able to engage in
various activities to provide systematic support to people with a stable
balance .
Core muscles through exercise , not only to correct bad posture, but
also prevention and treatment of low back pain, and even fall also very
useful for the prevention of the elderly.
Whether
you are a fitness program to develop your own , or follow the practice
with a personal trainer , should be aerobic exercises, muscle training ,
flexibility exercises, and enhance core stability and balance exercises
as the main content of fitness , so as to constitute a perfect fitness plan , get the best fitness results.
Fitness coach | | Fitness Program - Fitness Trainer - Fitness Trainer BODYFITNESS
The importance of the development of a fitness program for beginners =====
1 . Hold grip right training program .
Our
main purpose of weight training is to flow through the blood to the
muscle tissue more , making this part of the muscles get more
nourishment . In
order to accommodate this muscle weight training , which is the result
of self-regulation of muscle fiber thickening growth , increased muscle
tissue cross-sectional area increases. Where there are some damaged muscle fibers after loading so as to reach the nutrients to restore and recover excess . Rest is the key to physical recovery.
So: training, nutrition , rest is the three elements of fitness .
2 . Hold grip correct posture exercises to experience the feeling right muscles .
Beginner bodybuilding friends, you have to understand their own abilities. Because
of individual differences , each person 's choice to load there is a
great difference , not excessive demands on themselves to complete a
large weight training load . Should feel the muscles in the first place .
A fully weight-bearing muscle group after stimulation , should swell and fever. The muscles will be sore the next day , feeling weak . This
pain should not affect other parts of your muscles training , it should
be reduction in two or three days , but not completely disappear. If this does not relieve pain for a week or more , then you are definitely overtraining it. More attention to nutritional intake . ( Bananas, oranges , eggs , fish and other high-quality protein and vitamins can help you free from pain in )
3 . Urge practitioners to be completed on time and the amount of training .
Some training programs for beginners because there is no constraint ,
would scattershot training purposes , blind , blind obedience, and the
long and long , to develop inert in bodybuilding this road detours.
Always
preconceived ideas , so beginners should respect its own training
program , take advantage of the correct muscles feeling , a good
implementation plan, develop good exercise habits . With the right feeling and good habits , even if future interruptions
in training , in order to make a comeback is not difficult.
In this arrangement to have a training program for beginners :
The first day , back and shoulder after : chin-up , neck press, barbell rowing , dumbbell arm pulling , straight leg dead lift
The next day , chest : push-ups, bench press , dumbbell birds , parallel bars support arm flexion
Rest Day
The fourth day , legs : squats, leg flexion-extension dumbbell lunge sitting squatting , prone leg curls , leg toes .
The fifth day , arms and abdomen : pitch -ups , sit- leg raise ,
dumbbell curl back of the neck , behind the hand support , barbell
biceps curls , dumbbell curls .
On the sixth day and the seventh day of rest
Rest day does not mean do not do any exercise , we plan to do is
anaerobic training program , rest days to do some of the best run, jump ,
throw aerobic exercise.
Before
training to do warm-up exercises , stretching action , using some of
the lighter weight to stimulate muscle , generally used in weight allows
you to do 10-12 times when I can feel some muscle tension . After repeated several groups of muscles should have swollen , fever feeling. After training they have to do some stretching movements to relax the body . This helps more blood more smoothly through the main train muscle groups , helps muscle recovery.
===== Fitness novices to the beginning of some of the recommendations
Fitness coach | | Fitness Program - Fitness Trainer - Fitness Trainer BODYFITNESS
When just beginning fitness training : Your training volume should be better than you think you can do exercise to be smaller . Do not try to give the force can not and weight. Do not be so anxious . Do not comparable with other people. Some just started training to be gentle , do not have the uncomfortable feeling. Not
to occur sports injuries, long-term sedentary people walking at a
moderate pace for 20 to 30 minutes to see how the next day feeling . Your first goal is to insist that you are not training for the
Olympics you have enough time , all training perseverance , and not
because of overtraining and injury.
Intensity
sport is actually unhealthy , and become a potential danger , if it
reaches the level of sports sports , in addition to increasing the
likelihood of traumatic injury , there also exists the risk of
cardiovascular disease. Because the heart is overworked . It may lead to myocardial infarction. Sometimes fatal. A
day to six kilometers per hour speed walk one hour , lightweight sports
have benefits for all people , including : obesity , hypertension,
diabetes. Heart rate during exercise can not be more than 70% of the capacity of the heart . Then within this range of motion of the heart to the body is healthy . Only the next day want to repeat the movement is healthy .
Give you some advice : Do not go to others , the difference between
the health of people is large, but the movement is not the same basis
for each person , you just care about their training progress on it.
There
is a card for moving target heart rate formula is relatively accurate
method of calculating : Target heart rate = < ( 220 - age ) - resting
heart rate > x % + resting heart rate of exercise intensity such as
your 20 years old. First, measure your resting heart rate should be adequate rest ( sleep ) after just get up, if it is 60 beats / minute . 70% of the exercise intensity words. That is your target heart rate : <(220-20) -60> x70% +60 = 158 beats / min . That your heart rate during exercise is best controlled at 158 beats / min .
Over a period of time after training . Each time you are training should include: aerobic training , strength
training , flexibility training , flexibility training is very
important here , we usually ignore .
===== Primary fitness program ( suitable for gym training )
Before each training warm-up for 5 to 10 minutes is recommended to use
the treadmill , and the various parts of the joint are some exercise to
avoid injury .
First month
First two weeks :
On Monday, the training site : pecs central, triceps .
Lying barbell push 2 × 20RM
Dumbbell birds 2 × 20
Rally chest clip 2 × 20
Butterfly clips chest 2 × 20
Under pressure of 2 × 20 weight
Dumbbell bent arm flexion and extension 2 × 20
On Wednesday, training areas: the latissimus dorsi , biceps .
Pull-down posture weight 2 × 20
Seated Row 2 × 20
Standing dumbbell bent over row 2 × 20
Standing barbell curls 2 × 20
Seated dumbbell curls 2 × 20
Friday , training areas: the deltoid , abs.
Barbell sitting elected 2 × 20
Front dumbbell held flat 2 × 20
Dumbbell Lateral Raise 2 × 20
Dumbbell Lateral Raise bent 2 × 20
Crunches 1 × 25
Goats come forward to 1 × 25
Saturday training areas: the legs.
Squat 2 × 20
Leg press 2 × 20
Seated leg extensions 2 × 20
Prone leg curls 2 × 20
Toes 2 × 20
All
of the above actions "RM" weight , number of groups can be swapped
between groups 1 and 2 , according to their actual circumstances. Suitable
for the first two weeks of training , under normal circumstances ,
would not have the basic training two weeks after the sore relic during
training , but each will have soreness after training , the time within
two days after each training . 30 to 60 minutes to eat after training 1 to 2 eggs, a 50 ~ 100K bread , drank 100 ~ 200ML milk or water. There can not be done independently of the action can be done through peer assistance. (Dfbzjyq studio ) indicate the source of the article reprint
3 to 4 weeks to start training 2 to 3 groups of 12 ~ 16RM.
The first month of training intensity increased from 3 to 4 groups of 8 ~ 12RM.
The
first three months of the beginning of an additional individual actions
, the strength of the appropriate adjustment , 8 ~ 12RM and 6 ~ 10RM
relative adjustment, you can use the pyramid training , if necessary ,
to stimulate the muscles bigger limit . This program is suitable for beginners training , need a little more comprehensive after intermediate training program.
Fitness coach | | Fitness Program - Fitness Trainer - Fitness Trainer BODYFITNESS
===== How to develop a fitness program , fitness program developed six points
If
you're just starting bodybuilding training , it should immediately
develop a completely meet your physical characteristics , the nature and
timing of the training program. In
order to accurately correct formulation and implementation of the plan ,
you must first choose a good gym , good gym concept is: beans. Adequate and practical equipment , 2 professional fitness coach . Professional
coaching is very important, he can help you to plan , and in the course
of your future training can give you the right guidance to avoid
detours. If you are a coach is a coach or someone else does not have the fitness expertise , it should choose another gym , for a coach.
Develop training programs should follow the following points.
A simple first
Each
trainer wants to find at the beginning of the rapid advancements make
muscle training tips, so the star's training methods regarded as a
treasure . But the star
Most
training methods are quite complex , containing many isolated exercises
, some still own actions , highly technical , is also a great strength .
So , the stars are not the beginning of the secret training methods practiced by 're looking for. If there are any tips for fitness training , it is that science - scientific training . For
the beginning of training , the science is simple training , basic
training complex nature , such as the bench press , squat , deadlift and
so on. Although these simple actions very tedious , but the result was beyond doubt . Almost every champion is a composite of the training received by the "super chunk ." Eighth Mr. Olympia Lee Haney winner won the national champion in
Division before starting training , before his training program almost
all complex exercises .
The basic training complex nature as a " main course ", the purpose is
to enhance the basic quality, a large muscle mass training for the
future " great care" to lay a solid foundation.
Second, targeted
The
best of your training program with a large paper , characters listed,
training objectives should be written in red in the most visible
position . It
is more clear as possible, such as " I want to train a 60 cm
circumference thigh ! " Or " weight 70 kg ten eight pack abs ! " When
you are tired of boring training , when you want to be lazy , those
striking the word is deeply stimulate you and make you feel ashamed of their own inertia .
Third, continuous and gradual
Persistent and progressive are two important principles for the development of training programs . Do not adhere to the training , the muscles will not get sustained , regular stimulation,
Resulting
in growth retardation ; training intensity does not increase muscle
stimulation given to adaptation , growth will slow. An
effective training program in addition to ensuring continuity , but
also to ensure a gradual increase in training intensity , frequency,
quantity and strength are the three elements of the training program . These elements are determined by the amount and degree of training is to maintain continuity and progressive . So, do not interrupt training , do not miss a training session. On
the contrary , the training can not be too frequent , the amount of
training can not be too large , increasing the weight can not be so
anxious , otherwise it will cause overtraining , even while injured
because the load is too large . So you have to interrupt train.
Fourth, the frequency
Frequency refers to one week to practice a few times. Set
the frequency depends on your ability to recover after training , but
also depends on the ability to recover fitness, sleep and nutritional
three factors. In addition, the nature of the impact of your work and family responsibilities for resilience can not be ignored . If you are consuming a lot of work and housework strength and energy every day , it will slow down your recovery process.
Generally, there are working families have the primary trainer week two cycles of weight exercises more appropriate. For students, one week three cycles can. Depending on the specific arrangements for each cycle time and
physical condition , it is best to practice two days a cycle , one day
training the upper body , one day training legs.
One week two cycle average is based on the body's ability to recover
in terms of ensuring adequate recovery time without procrastination only
take into account the sustainability of the training , it will not
undermine the training progressive .
One
week two cycles of weight exercises can make the time more relaxed ,
greater body fat can arrange 3O4 minutes of aerobic training on a rest
day between the two loops . But not too much intensity aerobic training to heart rate during training 120 -! 140 Xby appropriate.
Fifth, the number of
Quantity is the amount of training , practice many groups , how many
times and rest between sets , such as the length of time for each group .
Fitness coach | | Fitness Program - Fitness Trainer - Fitness Trainer BODYFITNESS
First , set the number of groups is not fixed , but each must have a warm-up operation of the group . The role of warm-up group are: mutual . Accelerate metabolism, into the training status ; 2 full joints and ligaments , to avoid injury.
Secondly , the formal group with 2-4 group is appropriate, the number of groups with less help improve training efficiency . Formal group six times each - 12 times , 20 times less than the warm-up group .
Once again, the time interval between each group generally no more than two minutes . Intermittent
time depending on physical condition , two minutes more than is allowed
, but not at rest chatting or doing other things that affect training .
Otherwise, not only delaying the training time , but also reduces the
training efficiency and undermine the continuity of training .
Finally , each training not more than one hour , because after 40
minutes anaerobic training , some of the important impact of the
training will be a large endocrine hormones
Amplitude decrease until stopped, resulting in muscle loss. Primary trainer , the streamlining time and improve efficiency is to be a habit .
Six , strength
Intensity refers to the level of training you have to bear the load . Load level price level depends on three factors: weight training intermittent exhaustive degree . "High strength" refers to the shorter interval training premises , each weight is larger close to Exhaustive training . " Exhausted " concept is "no ability to complete once ." Points
" high strength" is reached the edge of exhaustion instead Faded ;
Exhaustive because when unable to complete a full muscle movements ,
muscle contraction does not fully sufficient to stimulate the muscle
fibers . In addition , during exhaustive exercise muscle weight to lose control at any time the risk of injury . So, totally exhaustive primary trainer for undesirable.
Understanding the "high intensity " concept and points on how to increase the weight of an important newspaper . Because of the increased weight would affect the number of training and exhaustive degree C
Friends just getting started to pay attention , not be too hasty to increase the weight . Here's an effective method .
At
the beginning of the training , using the weight of a formal group
allows you to complete in early times the number of times he is
practicing to exhaustion ) are : Target number ten five times. For
example , your goal number 8 times, then the weight used should allow
you to complete 13 times, and you're done eight times stopped . The
next 6-8 weeks , gradually increase the weight until you are allowed to
use the weight of the number of times you've done becomes% -10 times,
but you still completed eight stopped . Maintain
such a strength training three weeks , and then change the target six
times , 11 times the number using exhaustive weight training . Next, the above method is still an increase in weight .
Suffered muscle growth depends on the stimulus . Frequent changes in weight, and frequency of variables to be sensitive to stimulation of the muscles , continue to grow .
More
than six can help you master the development of a suitable training
program , but the real test is whether the strict implementation of the
plan . Set a target
Standard must take action , do not be lazy and looking for any excuse . Bodybuilding is a tough physical sport , will also enhance the movement . Laziness is cowardly and overcome it . Will be stronger.
==== A professional fitness trainer fitness training program set out
Fitness coach | | Fitness Program - Fitness Trainer - Fitness Trainer BODYFITNESS
First day: pectoralis
1 , supine elected : 6 groups
2 , supine birds : 4 groups
3 , chest chest clip : 4 groups
4 , sitting chest clip : 4 groups
5 , parallel bars : 4 groups ( 6-20 times )
The next day : the shoulder
1, sitting barbell shoulder press : 6 groups
2 , upright pull the barbell : 4 groups
3 , Dumbbell Lateral Raise : 4 groups
4 , overlooking the rear vertical dumbbell held flat : 4 groups
Day: latissimus dorsi
1 , chin-up : 6 groups
2 , the front chest pulldown : 4 groups
3 , sitting Rally Rowing : 4 groups
4 , barbell row : 4 groups
5 , deadlift : 4 groups
Day Four: upper arm ( triceps and biceps )
Triceps :
1 , supine bent stretch : 6 groups
2, barbell arm flexion and extension : 4 groups
3 , lower chest pressure : 4 groups
4, flexion and extension arm dumbbell : 4 sets
Biceps :
1 , barbell bent cite : 4 groups
2 , seated dumbbell curls : 4 groups
3 , sitting bent -arm dumbbell curl : 4 groups
4 , anti- arm dumbbell curl : 4 groups
Day Five:
Rest
===== Simple fitness program for office workers
Fitness coach | | Fitness Program - Fitness Trainer - Fitness Trainer BODYFITNESS
How health workers ? This is a problem that plagues many men , because they are busy with
work, the time is not so abundant, always every three to five days a gym
, fitness effect is greatly reduced.
Office workers can squeeze some time for some simple exercise, then in
my spare time one week to one or two gym , so the effect is very good
for health .
Time is like a sponge in the water , just squeeze , the total is still there. Fitness is also true , as long as the squeeze time, the total can still find the time . " Two minutes ," the time is short , right enough, but it can also be fitness .
When
morning had put a pillow behind his back, his hands straight back and
stretching ; doing sit-ups three times ; put pillows in the back ,
abdomen and toes crossed so that the head and the bed surface contact ;
hands on your head , knees bent together, turn back to the left to the right , and to the knees touch the bed, but still not moving his hands close to the bed .
After getting up to do 10 push-ups , 100 marking time high leg . Even doing handstand against the wall , so that can enhance upper body strength , but also to promote blood circulation.
Wear clothes , hands clasped behind while straight hand when chest ;
upper body drooping naturally, put his hands around while twisting the
waist to the left ; hands on your head under the pressure of the head ,
and exhale , inhale when you rise .
Put
on pants do a quick squats, legs open , shoulder width , squat and
starting immediately Zhi Yao chest , hands held flat , legs uniform
force , squatting to squatting in the end , since you want to play fast.
Light jump a few times at the beginning , and then can be exchanged
for in-situ continuous light jumping , so that only enhanced leg
strength , but also exercise the heart and improve heart and lung
function .
When
you can do wash up on the top and upper body turning movement , lateral
movement , hands down the best efforts of vision in flexion and
extension , continue to squat and then stand in knee flexion and
extension , than to name a few examples if we really want , two minutes of gym time is always looking to get. Not to mention the many sports can be "free " carried out . For
example, calling , writing, typing , can be the way for leg exercise ;
usually walk or on the stairs , you can consciously straighten the arm .
Student
Groups , tighten the buttocks , chest and waist to keep the curve ;
during coffee breaks , you can sit on a chair exercises for the hips ,
back straight and slightly away from the back, arms stretched above the
rear seat back , then lift when
lay down arms , which can be extended arm can exercise the chest, pick
out something on the ground , do not bend , but knee flexion, squat body
, thereby stimulating the muscles and calf at Jiaobo . Even when you do go to the toilet , " knocking teeth movement" do "
spin eye movement" when the feet, do " levator ani movement" when
brushing your teeth , etc., are very desirable fitness methods.
Skipping
is a simple exercise method , standing beside a rope , you can exercise
at any time , skipping the available foot , feet , legs turn to jump ,
speed, because people should . When jumping , nasal breathing, mouth breath .
The workers saw the fitness program , you know how workers Fitness yet ? Is not inspire you ?
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