10 Steps to the Best Workout Routine in the Gym

　　1. Prepare at home

　　Replenishing carbohydrates is more important. Eat something 30 minutes in advance and you will feel more energetic when doing exercise.

　　Many girls think that they don’t need to eat to lose weight. However, if there is insufficient energy for fat metabolism, the weight loss effect will be seriously affected.

　　Weight loss: You can divide a dinner into two meals before and after exercise.

　　2. Prepare sportswear and shoes

　　Solemn reminder: important points when driving

　　When you meet a pretty girl or handsome guy on the street, don’t look back for a long time.

　　3. Warm up

　　Start with gentle, easy exercises, don't increase the intensity too quickly, and allow your body to sweat slightly.

　　Obese people can choose bicycles, elliptical machines and other equipment to warm up to reduce the impact on their joints.

　　Before high-intensity training, you should also warm up the main muscles, such as a set of light weight training.

　　4. Stretch

　　The purpose of stretching before exercise is to reduce muscle viscosity, increase blood flow to exercise muscles, improve exercise performance, and reduce the occurrence of sports injuries.

　　subject training

　　Basic composition: strength exercises + aerobic exercise.

　　Prerequisite: Through physical fitness test, obtain personal physical fitness data, determine training goals based on personal physical fitness, and arrange training plans based on training goals, including training content, focus, and plan adjustments.

　　5. About strength exercises

　　Beginner bodybuilders: When doing strength exercises, you should focus on equipment training, supplemented by free weights. Because fixed equipment has a certain movement trajectory, it is easier to master and the muscle groups will feel better.

　　General bodybuilders: You can first perform 20 to 45 minutes of strength training, and then perform 20 to 45 minutes of aerobic training. The overall fitness time should be controlled to about 1 hour.

　　Intermediate and advanced trainers: You can appropriately extend the training time or increase the training intensity according to your own needs.

　　6. About aerobic exercise

　　It should generally be arranged after strength training.

　　Pay attention to monitoring heart rate , 60% to 70% of the maximum heart rate is the fat loss zone, and 70% to 80% of the maximum heart rate is the cardiopulmonary function training zone.

　　Common aerobic equipment includes treadmills, elliptical machines, mountain climbers, stationary bicycles, etc.

　　Common aerobic courses can be divided into static and dynamic categories, and can also be divided into two categories: with equipment and without equipment. Different courses have different levels of muscle endurance, flexibility, muscle strength, cardiopulmonary function, and body composition (the five elements of physical fitness). exercise The effects also have different emphasis.

　　male Bodybuilders: It is recommended to choose classes such as boxing gymnastics, Pilates, barbell gymnastics, and core training.

　　female Bodybuilders: Generally, you can choose your favorite items, such as basic aerobic dance, step, or popular courses, such as belly dance, Indian-Pakistani dance, etc.

　　7. Training arrangements for different groups of people

　　Muscle gainers: In terms of time arrangement, strength exercises should account for 70% to 80%, and aerobic training should account for 20% to 30%.

　　Weight loss: In terms of time arrangement, strength exercises should account for 30% to 40%, and aerobic training should account for 60% to 70%.

　　Male bodybuilders: In order to properly grow muscles, generally during strength exercises, select a number of training movements (2 to 5 types) for each part, a larger number of groups (10 to 20 groups), and a moderate number of times (8 to 12 times per group).

　　Female bodybuilders should exercise with relatively light weight and control the number of times to 15 to 20 times (maximum number of repetitions): Women’s fitness mostly focuses on aerobic exercise, but don’t ignore strength exercises.

　　8. Organizing exercise

　　Mainly stretch. The method is static stretching, don't bounce up and down.

　　Each part can be repeated 2 to 3 times, each time lasting 15 to 30 seconds.

　　In addition, during equipment training, the target muscles must also be stretched between groups.

　　9. Bathing and changing clothes

　　Don't be in a hurry to take a bath after training, just rest for a while until you stop sweating.

　　Use warm water for bathing.

　　The most likely place for problems in the gym is the sauna room. After intense training, a large amount of blood has flowed into the muscles. If you take a sauna again at this time, the internal organs and brain will not be supplied with enough blood and oxygen, which can easily lead to danger.

　　10. Nutritious meals

　　Generally, you should have a small meal after exercising.

　　Mainly supplement a small amount of protein, high glycemic index carbohydrates, minerals, etc.

　　Muscle gainers: Eat a meal after exercising for about an hour.

　　Female bodybuilders and weight losers: They should also add calories appropriately.