If you are a gym novice, what do you do when you go to the gym for the first time? What should I do in the correct order to go to the gym?
1. Preparation
Carbohydrate supplementation is more important. If you eat something 30 minutes in advance, you will feel more energy when you exercise. Many people think that you should not eat to lose weight. However, if the energy for fat metabolism is insufficient, the weight loss effect will be greatly affected. Those who lose weight can divide a dinner into two meals before and after exercise.
2. Stretch
The purpose of stretching before exercise is to reduce muscle viscosity, increase blood flow of exercise muscles, improve exercise performance, and reduce the occurrence of sports injuries.
3. Strength exercises
Elementary bodybuilders: When doing strength exercises, you should focus on equipment training, supplemented by free weights. Because the fixed device has a certain movement trajectory, it is easier to grasp, and the muscle group will be more sensible. General bodybuilders: You can first perform strength exercises for 20 to 45 minutes, and then perform aerobic training for 20 to 45 minutes. The overall fitness time is controlled at about 1 hour. Intermediate and advanced trainers: According to their own needs, the training time can be appropriately extended or the training intensity can be increased.
4. Organize exercise
Focus on stretching. The method is static stretching, do not bounce up and down. Each part can be repeated 2 to 3 times for 15 to 30 seconds each time. In addition, during the equipment training process, the target muscles should also be stretched between groups.
5. Bathing and changing clothes
After training, don’t rush to take a bath, take a short rest, and wait until you no longer sweat. Use warm water for bathing. The most problematic place in the gym is the sauna room. After intensive training, a large amount of blood has flowed into the muscles. At this time, if you use the sauna again, the internal organs and brain are relatively inadequate for blood and oxygen supply, which is prone to danger.
6. Nutritious meal
Generally, a small meal should be added after exercise. Mainly supplement a small amount of protein, carbohydrates with a high glycemic index, minerals, etc. Muscle-builders: You need to eat a regular meal for about 1 hour of fitness.
