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Enter 2023.09.08 08:45 Views 824 Enter 2023.09.08 08:45 Edit 2023.09.08 09:18 Views 824
To get rid of belly fat and get in shape, you need to do aerobic and strength training at the same time. [사진=게티이미지뱅크]This summer was exceptionally hot. My activity level decreased, and I spent a lot of time under the cool air conditioner. Is that why? The belly fat that had been slightly attached to her side had swelled to the point where you could grab a handful if you pinched it with your fingers. My stamina seems to have declined, and the fatigue doesn’t go away well.
Today (the 8th) is the season when autumn begins in earnest, white deer. It is a time when many people are determined to start exercising for health or a great body. Experts say that “deciding to start exercising and stepping out to improve your health is the best thing you can do for your mind and body.”
In particular, the journey of physical training awaits in order to become ‘the best in body’ along with health. How can exercise beginners who are unfamiliar with fitness centers or gyms achieve the two goals of being healthy and looking good at the same time?
First, let’s listen to the advice of Arnold Schwarzenegger, the muscular Hollywood star. Even in his mid-70s, he maintains the muscular body he developed through bodybuilding in his youth.My advice to beginners is really simple. Start. Don’t stop until it becomes a routine” he said.
“For many people, the first step is the hardest,” he added. Beginners who are unfamiliar with gyms and fitness centers. How should beginners who do not know how to use equipment or how to exercise start exercising?
|How to start?|
Experts say, “For beginners, gyms and gyms can definitely be intimidating places,” and “this is why it’s good to get guidance from a trainer in the first place.” A professional trainer can teach you which muscles each piece of equipment works, as well as proper exercise technique, breathing patterns, and repetition rhythms. A good trainer will also help you design an exercise program that is appropriate for your current fitness level, specific goals, and addresses injuries and limitations.
|How to exercise to lose weight?|
Weight loss requires a combination of weight and resistance training, or strength training, and cardiovascular strengthening training, or aerobic exercise. Many people may make the mistake of focusing on aerobic exercise only, thinking that only treadmills, stationary bikes, and steppers are fat-burning exercises, while neglecting strength training such as weight training.
Although aerobic exercise will help you burn extra calories, it is weight training that boosts your metabolism to increase fat burning, reshape your body and get you in the shape you want. You can lift weights at least 3 or 4 days a week and do aerobic exercise for 4 or 5 days. Aerobic exercise is best done in the morning or right after strength training.
|Exercise for strength and muscle enhancement?|
Building strength and muscle usually requires a well-designed weight training program. A four-day-a-week program uses a pattern of 2 days on, 1 day off, 2 days on, 2 days off, which works pretty well for most people.
This allows you to strengthen each muscle area once a week, providing three days for rest and recovery where the actual growth of the muscles takes place. It is recommended to start with four exercises of three sets each for the major muscles: back, quadriceps, hamstrings, chest, and shoulders.
In the case of small muscle groups such as biceps, triceps, trapezius, abs, forearms, and calves, they can be well developed with only 3 movements of 2 or 3 sets each. . Before each workout, do 1 to 3 sets of warm-up exercises, then 13 to 15, 10 to 12, and 7 to 9 sets of exercises.
|How often should I exercise?|
How often you should exercise depends on your fitness level, goals, and more. The higher the goal, the more time you will have to spend on achieving it. However, if you have a busy job, family or other important personal responsibilities, you may not be able to exercise for several hours a week.
If so, you will need patience to achieve your goal. To make real progress, you should hit the gym for an hour at a time, at least three days a week. However, it will take more time to see continued progress over time. Experts suggest starting with three workouts per week and adding to the program each month.
|How much time should I spend at the gym?|
As mentioned above, how much time you should spend at the gym or fitness center depends on how fit you are, what goals you have set for yourself, and how much time you can dedicate to working out. Some people may find it best to exercise 3 hours a week, while others may find it more convenient and beneficial to train 5 or 6 days a week.
In other words, it’s best to think about how many total hours per week you’ll spend at the gym and decide how best to practice. Another important consideration is quality, not just quantity.
A person who concentrates on a workout with great dedication is often at the gym for an hour, but in just 30 minutes is much better than someone who is constantly on the phone, chatting with others, and watching programs on the monitor while distracted. More can be achieved.
|What is the break time during exercise?|
Some exercises are more taxing on the body than others and require more rest between sets. For example, a set of 15 barbell squats puts strain on your thighs, gluteus maximus, and lower back, as well as shortness of breath. Because of this, you need to rest for three or four minutes before you’re ready for the next set.
On the other hand, side laterals with a barbell require only 45 to 60 seconds of recovery time for 15 reps. Another thing to consider is what your main goal is and how weight training works best to reach it.
To bulk up and build strength, you’ll want to do the maximum number of reps with the maximum weight and rest longer between sets. When trying to burn body fat and improve endurance, it’s best to elevate your heart rate (heart rate) and move quickly from set to set, even if the weight is lighter.
As you progress through strength training and become more resilient, it’s possible to train for several days without rest, as long as you don’t use the same muscles two days in a row. On the other hand, aerobic exercise can be done every day.
2023-09-07 23:46:10
#beginners #exercise #good #shape.. #long #gym
