What should newbies pay attention to when exercising?

　　Fitness is the best way to strengthen your body and improve your psychological quality. More and more people are willing to join the ranks of fitness. to oneself healthy This is undoubtedly a good thing, but while emphasizing the benefits of fitness, we should also remind those new to fitness that although fitness can ensure health, there are still many precautions that need to be followed. If you don’t know anything about this, you might as well take this opportunity to find out.

　　Warm up first, then get on the treadmill.

　　Many people who are exercising for the first time get on the treadmill and run a few steps without saying anything as soon as they enter the gym. In fact, this approach is incorrect. Before running, you should do warm-up exercises. Warm-up exercises can increase the temperature of the muscles, making them softer and less prone to strain. You can press your legs or do a few sets of squats first. Novices who get on a treadmill for the first time should first walk slowly and then jog for 15 minutes. It is best to maintain this exercise intensity for 3 weeks, and then slowly increase the amount according to your personal physique.

　　Test your balance before practicing with large equipment.

　　According to statistics from an American organization, people who enter the gym for the first time will encounter more or less sports injuries within 45 days. American bodybuilding champion Ruben reminds everyone that since large-scale equipment requires high flexibility and balance of the body, you must practice balance, stability and flexibility for at least a month before practicing. exercise . If you can't squat even though your upper body is upright, or if you have one foot on the ground, close the Eye If you can't maintain your balance, then don't touch the large equipment in the gym.

　　Strength exercises start with dumbbells.

　　Many fitness novices when they first arrive at the gym want to practice on all the equipment. For aerobic training equipment such as treadmills, if they are warmed up properly, sports injuries will generally not occur. However, strength training equipment such as chest presses and barbells are not very suitable for novices to practice. If a novice wants to practice strength, he can choose 3-5 pound dumbbells, place his hands on his chest, and do 12-15 press exercises in 2-3 groups.

　　40 minutes is the optimal exercise time.

　　Once many people arrive at the gym, they will stay for several hours and use all the equipment, but they still feel that it is not enough. This can easily make people tired and lead to muscle soreness. If they are not careful, they can cause sports injuries. For fitness novices, 40 minutes is enough. You can spend 15-20 minutes jogging, 10 minutes doing strength training, and then do some flexibility training.

　　Wear jogging shoes and thick-soled socks to the gym.

　　Many people often wear flat cloth shoes or canvas shoes when exercising. The soles of these shoes are thin, and if the novice's foot muscles are in a relaxed state, it is easy for them to cramp or sprain. Therefore, it is best for first-time fitness people to choose jogging shoes, training shoes or thick-soled socks.

　　To build muscles, replenish food within an hour after exercising.

　　For novices with different fitness goals, diet is also very important. For example, people who train muscles should eat something rich in carbohydrates within an hour after exercising. Rice is a good choice. For those who aim to lose weight, it is best not to supplement food within one hour after exercise.