Novice fitness 9 common fitness problems

Many fitness beginners are very confused about fitness. They also have many questions to ask, but they do not know who to ask. They always ask the coach to feel embarrassed, but they do not want to buy personal training courses. Today Xiaobian has summarized 9 fitness problems and hopes to help everyone.

1. How often does the training plan change?

The training plan should be replaced once in six weeks. Six weeks is the time when the body's nervous tissue and muscle tissue become familiar with a training pattern. After using the same type of training program for more than six weeks, the muscle training effect will decrease because of muscle adaptation. Some professional athletes may change their plans every time they train. This is the performance of instinct training. It is not suitable for most bodybuilders.

Changes in the training plan include training actions, sequence of actions, and rest periods between training sessions.

2. When to increase training weight?

In muscle training, it is recommended that the number of trainings in each group be 8-12 times. Then, after a practice exercise can be performed correctly 12 times, the weight should be increased. Gradually increase the weight to a small extent to ensure that muscles continue to grow. Different trainers have different muscle strengths. Don't rush to increase the weight. It is safe and effective to complete the increase in weight under the action standard.

3. How to arrange training activities?

For beginners, strength training can be arranged to train 1-2 parts of muscles each time, with large muscles placed in front of the training and small muscles placed behind. The choice of training action follows the free weight training action, and the fixed device trains later. The principle of multi-joint training moves ahead, and the single joint isolated training moves later.

4. How to do muscle pain after training?

After strength training, muscle pain or soreness is a normal phenomenon. It usually lasts 24-72 hours. Pain after training can sometimes be used as an observation point for training situations, but it is not absolutely possible to use soreness as a basis for training effects. Muscle soreness can be relieved by stretching, massage, and hot water bath.

5. Why is it not working well after training?

There are many main reasons for the poor effect of muscle training. It is concluded that there are no problems related to training, eating, and rest. In terms of training, training is not standardized, and the lack of training intensity is the most significant problem. In terms of diet, insufficient intake of nutrients is mainly concentrated on the intake of protein, Vitamins, minerals, and moisture; rest: to ensure that more than 7 hours/day During the rest period, I must be mentally relaxed.

6. What should I do if I feel tired and weak before training?

Most trainers have problems with overtraining. Overtraining can result in decreased body hormone secretion, muscle weakness, or lack of training enthusiasm. Therefore it is very important to avoid overtraining. It may also be because there is no sufficient energy intake, such as carbohydrates, the lack of "fuel" in the body. You should consume more complex carbohydrates (rice, potatoes, grains) and eat every 4 hours.

7. Which training actions are most effective?

Basic exercises that use free weight training with a barbell or dumbbell are most effective. The free weight training exercise has the best effect on the shaping of muscles. It can mobilize more muscles to participate in and promote the development of body hormones and muscles. Common basic actions include: deep barbells, weight-bending lunges, flat or upper inclined bench presses, dead-leg hard pulls, pull-ups, and standing pushes.

8. How often do you train once?

This depends on the level of training. The beginners will train for 3 times a week and train their body muscles once a week. There are many training methods that can be selected by middle and senior trainers. For example, the division training method involves two rounds of training of muscles in all parts of the body every week.

9. How long should each training time be?

Over 45 minutes of training time, the body hormone level will drop by 80%. Therefore, any training that exceeds 60 minutes is to train the will instead of training the muscles. Therefore, each training should be controlled within 60 minutes if the control is at 45 minutes. The best is inside.

For smart bodybuilders, the “problem” is the key to opening the door to science training and obtaining the desired results. The more problems there are, the greater the desire to acquire knowledge, the more solutions to problems, and the more significant the results obtained. .