Life is a game, whether you like to sweat indoors, or run, swim, or ride your bike outdoors, as you customize your personal fitness plan, here are 15 fitness tips you should know. should
1. The training cycle
Increase training volume and intensity in a planned manner over a 3-week cycle. Cut your training in half in week 4. This maximizes training effectiveness and prevents the body from overtraining.
2. Take active breaks.
Rest 1-2 days per week, schedule a 1-week light training period per month, and use 1 month of active rest per year. The body gets stronger only after recovery. Force yourself to train every day and you'll quickly run out of energy.
3, 3 x 10 principles
3 times a day, 10 minutes each time, a total of 30 minutes for full training, to ensure the quality of training, such as 10 minutes of jumping rope.
4. Gradually decrease the intensity of exercise.
If you need to reduce exercise intensity, you should reduce training intensity by 25% per week a month before, and rest more slowly.
5. Try to stay outside.
It's more fun, easier to stick with, and easier to complete.
6. Do vigorous physical exercise.
In life, your muscles are used to run, jump, push, and pull, so you need to do physical training that involves multiple joints, not just one body part.
7. Choose a morning workout.
Although the spine and joints will take longer to warm up and relax. But morning exercise is the best way to ensure regular training.
8. Do it the right way.
Correct training movements can increase the speed of muscle growth by 30%, and reduce the risk of injury.
9. Use dumbbells.
Dumbbells are safer and more effective than barbells. Since it can prevent left and right hand strength imbalances, it is also easier to detect training weights.
10, more light weights do special exercises
After strength training, you should gradually reduce the training weight, mimic the specific sports environment such as basketball, tennis, volleyball, skating, etc., and with a small intensity to increase muscle contraction and torsion. Special training should be done.
11. Draw more.
Try yoga, or DIY a stretching routine tailored to your personal training program for at least 10-15 minutes a day.
12. Home training
You can do dumbbell-based full-body exercises at home or outdoors in an open space. Home is your second gym.
13. Do it at least three times a week.
Training once a week is not enough to build a strong body, whether you do strength training or yoga, pilates, you must ensure that you train 3 times a week, with at least 36 hours of rest after each training session. Time, and then next time. .
14. Put core muscle training first
If you don't have enough time, start by training your core, including the core muscles of your back, stomach, hips, and chest. Have strong core muscles to perform well in any sport
15. Know your lactate secretion point.
The lactate secretion point is the critical point where exercise reaches its limit, and short breaks at this critical level can improve speed and endurance. During aerobic exercise, record your heart rate when you feel short of breath and maintain a conversation. This is your lactate tipping point. When you reach the critical point of lactate excretion, rest for 3 to 10 minutes and repeat the exercise several times. Do this exercise twice a week.
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