How to make a fitness plan and stipulate your own training intensity

How to make a fitness plan and stipulate your own training intensity

How to make a fitness plan, set your own training intensity, and exercise also has certain skills. People who don't exercise regularly should pay attention to these points. Regular exercise is conducive to enhancing our cardiopulmonary function. If you know how to make a fitness plan and set your own training intensity, then act quickly!

How to make a fitness plan and define your training intensity 1 How to make a fitness plan and reasonably control and allocate training intensity?

If you want to make a reasonable fitness plan, you must know how many groups of movements you can do in one training, and then choose the movements and the number of groups of each movement reasonably according to the total number of groups. Today, we will talk about this problem about muscle building and shaping.

Fitness for the purpose of muscle building requires moderate or even large amount of exercise. A fitness time can't be too long or too short, and the time is too short to stimulate muscles; If the time is too long, the body will start to consume the energy provided by protein after consuming the sugar, and it will not achieve the purpose of increasing muscle; Generally speaking, 60-70 minutes of training time is scientific. During this time, the glycogen in the body will not be completely consumed (the protein in the body is protected), which can form a good stimulus to the muscles. Then, take a set of standard 8- 12RM movements (plus the rest time between groups), and a set of movements takes about 2 minutes, so it is not difficult to draw that you can do about 60/2=30 movements in each training.

Of course, the above is only theoretical calculation. For beginners and people with weak constitution, the intensity can be reduced appropriately. After all, fitness is for health, and safety should be the first.

First, focus on increasing muscle mass and increasing latitude fitness.

To increase muscle mass and tolerance, fitness needs to stimulate the target to achieve "pumping feeling", so try to exercise less in multiple groups.

If you want to practice chest muscles, you can use fitness equipment to assist. There are many fitness equipment to exercise chest muscles. We can choose barbell bench press, dumbbell bench press and dumbbell bench press, and the intensity of each movement is 8- 10 group. This is a very high training intensity. For beginners or weak friends, you can appropriately increase 2-3 movements and disperse the number of groups of each movement to reduce the intensity.

Second, focus on increasing muscle lines.

Carving muscle lines requires careful and comprehensive muscle training, and requires multi-action and less group training.

For example, the training methods of increasing chest muscle lines can be: bench press, dumbbell bench press, upward inclined dumbbell bench press, Smith bench press, upward inclined dumbbell bird, push-ups, parallel bars arm flexion and extension, supine arm flexion and extension, etc. , there are 8 movements, 3 groups for each movement. The intensity of this training method is far less than the former one.

Make a fitness plan that suits you. Although there are principles and methods to make fitness plans, these fitness plans may not be suitable for you. Many fitness friends will think of the best fitness program to achieve the best fitness effect. In fact, if the strength is too high, it is easy to get hurt. Therefore, while making a fitness plan, we must follow the principle of step by step, and gradually find the one that suits us best while practicing. We can only try to get close to the so-called "principles", and the ultimate goal is to suit ourselves.

Eight principles make it easy for you to make a muscle exercise plan.

In fact, there is no best muscle building fitness program. There are many good fitness programs, but none of them is the best. Only the fitness plan that suits you best is the best, but the principle of muscle building is constant or eternal. What exactly does it include? We have summarized the principle of 1 1 to help you make a muscle-building fitness plan easily.

1, basic action takes precedence.

Basic movements, also known as compound training movements, refer to fitness movements involving multiple muscles and joints. In fitness training, the basic movements are arranged in front, and at this time, the energy is full and the muscle strength is improved in an all-round way. Common compound training movements include bench press, squat, hard pull, pull-ups, rowing and so on.

2, high-intensity training

On the basis of ensuring the correct methods and movements, adopting high-intensity training such as increasing the number of groups is the most direct way to improve strength and increase muscle mass.

3, tap the muscle potential

We know that increasing muscle mass requires 8- 12 exhaustive training in each group. When you do a set of 8 exhaustive training, immediately put on light weight and do it several times to fully experience the pumping feeling brought to the muscles.

4, the pursuit of big weight

Muscles need stimulation to grow. Loading can stimulate muscles better. The pursuit of great weight should be scientific. Generally, try to increase some weight every 15 days, and safety comes first.

Step 5 be tired

Fatigue is a very good way to deeply stimulate muscles. If you do four groups of the same movements, you only need two groups to reach exhaustion, which will have a good effect.

6, the action should be standard

Only standard movements can maximize the strength of the target muscles.

7. Warming up

Don't ignore the role of warm-up, it can help you to maximize fitness.

8. Don't let your body get used to it.

Through some changes to achieve the goal of constantly stimulating muscles, such as changing plans, advanced exercise methods, increasing load and so on.

How to make a fitness plan and stipulate your own training intensity? Usually you can train three to five times a week. Each training class mainly trains a large muscle group, and auxiliary muscles can also be trained after the training of the large muscle group. If it's three times a week, it's best to practice for one day and have a rest. If it's five days, it's best to rest for two days without answering. For example, the effect of "rest on Wednesday and rest on Sunday" is stronger than that of "rest on Saturday and rest on Sunday"

By determining the length of the cycle and rest days, we can further determine the parts to be trained on each training day in training.

Generally speaking, the first day of the cycle is the best day for our training, because after the rest, our physical and mental health is in an exciting state. So what we need to train on this day is the part of our body that needs to be improved most, or the part that members want to improve most. Note that this part refers to the large muscle group. That is, even if the most wanted part is abdominal muscles, we will not practice abdominal muscles on the first day. Because it will waste our best day. We generally regard the chest, back, thighs and shoulders as large muscle groups. Abdomen, two heads, three heads and calves are all small muscle groups.

The biggest muscle group that most primary training levels want to improve is the chest. Most people with certain experience (more than one year of training experience) need to improve their backs most. If the skeleton is small (refers to the short clavicle length), you can put your shoulders on the first day of circulation.

After the training place is determined on the first day, the training place will be determined at other times. This requires consideration of the following questions:

Alternation of size and intensity. If your plan is to keep your chest, shoulders, back and legs for four days in a row, then you are neglecting your body's resilience. Muscle growth needs enough rest time. Liver glycogen and blood sugar in the body are "common" energy for strength training in various parts. Amino acids and protein in blood are the "common" protein sources of all muscles. So chest exercises and leg exercises will affect each other. Because chest, shoulders, back and legs belong to large muscle groups, training them belongs to high-intensity training.

How to make a fitness plan? Everyone must attach great importance to it, which can help us improve our physical fitness faster and better, help us achieve better fitness goals, help us greatly improve our immunity and resistance, and help us avoid many unnecessary diseases.