Fitness Tips for better health

More and more people are going into the gym, boys want to build strong muscles, girls want perfect S body. But men and women have differences in body structure, function, and hormone levels.

Fear mostly comes from uncertainty about the unknown. Many fitness newcomers have no concept of fitness before going to the gym for the first time.

I do n’t know what to wear and what to go to the gym? Afraid of being ugly. In fact, worry is superfluous! Everyone in the gym is sweating or wearing headphones or wiping sweat.

No one will pay attention to who you are and what you are doing, so there is no need to pay too much attention to others.

Of course, if you have time, you can do your homework in advance. Some necessary equipment should still be prepared.

Suitable sports shoes

Whether the sports equipment is comfortable or not is very important to maintain fitness. If you want to run, you should choose running shoes with good shock absorption performance, which can reduce the impact injury to knees, ankles and other parts when running.

If you only wear it indoors, then choose a pair of shoes with soft soles and good non-slip properties. For girls, yoga and various dance classes in the gym are also popular choices. If you do n’t need yoga, you can choose modern dance shoes.

There are special weightlifting shoes for strength training. If you are a novice, you can start wearing canvas shoes.

Sports underwear

For girls, it’s important to have the right sports underwear when exercising. There is no muscle on the surface of the breast, and it only depends on the ligaments and surface skin to support.

Fitness must wear sports underwear, including exercise classes and yoga classes. Once the chest is injured, it is irreversible. Men can choose quick-drying tights that are breathable and wicking.

Water Cup

Many people do n’t like to bring a water glass by themselves and buy bottled water directly in the gym.

However, when you exercise a lot, the demand will be very large. The amount of water you need to add before and after exercise is much higher than you expected.

Therefore, you need to bring a sports cup, which has a metered one, which is more suitable for calculating how much water you drink and whether you need to add water.

Sports bracelet

Able to monitor the real-time heart rate during exercise to help you adjust to the most suitable state for fat burning.

Exercise heart rate varies according to the state and age of each person. Generally speaking, the calculation method for the general population is:

Target heart rate = (220-age) * (60% ~ 80%)

60% ~ 70% is mainly used to reduce fat; 70% ~ 80% is mainly used to improve cardiopulmonary function

Sports towel

This is not necessary. You can enjoy the feeling of sweating without a towel, but in order to respect everyone’s common use environment, try to bring a soft sweat-absorbing towel.

Sports headphones

Generally, the masters who leave the gym are quietly training with their own headphones. Fitness is a difficult process. You must constantly surpass yourself and challenge yourself. In this case, listening to songs will make you feel better at that stage, in fact, it is a distraction.

7. Fitness gloves

If you go to the gym just for running, cycling or yoga, then fitness gloves are not important. If you want to do equipment strength training, you still need to prepare it, otherwise it is easy to grind cocoons on your hands.

Aerobic and anaerobic combination, remember to stretch after training

Anaerobic exercise refers to high-speed and vigorous exercise of muscles in a state of “hypoxia”, such as running, weightlifting, throwing, high jump, tug of war, muscle training, etc.

There are many forms of aerobics, such as brisk walking, jogging, aerobics, swimming, cycling, and various treadmills, bicycles, and step machines.

Women should combine aerobic exercise and anaerobic exercise when losing weight. They should do some aerobic exercises such as raising legs and running back and forth, as well as anaerobic exercises such as squatting and sit-ups.

Women are weaker than boys and are more likely to be injured during exercise, so early warm-up exercises and late stretching exercises are very important. During training, muscles are in a tense state.

Stretching can reduce lactic acid secretion, reduce pain, and make the muscles more coordinated and beautiful, avoiding the appearance of a large piece of muscle.

Aerobics for men and women, fitness programs vary from person to person

Some men who participated in fitness believed that the choreography of aerobics was too choreographic, more feminine and less masculine, which was not suitable for men to participate.

In fact, otherwise, the more vigorous the exercise, the better it looks, so men have an advantage. Women’s coordination ability and ligament softness are better than men’s, and they can jump well, so aerobics is suitable for men and women.

Fitness goals determine the difference between men and women in fitness classes. Men usually want to become a fitness master with 8 packs of abs, so there are more people who gain muscle and reduce beer belly.

Women want a charming figure, so women are mainly for bodybuilding, weight loss and postnatal recovery.

For both men and women, before fitness, the coach will perform physical tests on members and record various indicators of the body, such as exceeding 20 kg of fat content, and will set a goal of how much to lose each month. Also check your physical health, such as high blood pressure and diabetes. Combine multiple indicators to finalize an exclusive fitness program.

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