2023-09-10 00:32:40
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Entered 2023.09.08 08:45 Views 36,507 Entered 2023.09.08 08:45 Modified 2023.09.08 17:35 Views 36,507
To lose belly fat and become fit, you need to combine aerobic and strength training. [사진=게티이미지뱅크]This summer was unusually hot. My activity level decreased, and I spent a lot of time under the cool air conditioner. Is that why? Before she knew it, the belly fat that had been sticking to her side had expanded to the point where she could grab a handful when she pinched it with her fingers. I feel like my stamina has decreased, and the fatigue doesn’t go away easily.
Today (the 8th) is the season when fall begins in earnest. It is a time when many people are making resolutions to start exercising for their health or to have a great body. Experts say, “Deciding to start exercising and taking steps to improve your health is the best thing you can do for your mind and body.”
In particular, a journey of physical training awaits you if you want to become healthy and fit. How can exercise beginners who are unfamiliar with fitness centers or gyms achieve the two goals of health and body shape at the same time?
First, let’s listen to the advice of Hollywood’s muscular star Arnold Schwarzenegge. Even though he is in his mid-70s, he maintains the muscular body he developed through bodybuilding in his youth.My advice to beginners is really simple. Get started. Don’t stop until it becomes a routine (habitual behavior)“He said.
“For many people, the first step is the hardest,” he added. Beginners who are unfamiliar with gyms or fitness centers. How should beginners who don’t know how to use equipment or exercise well start exercising?
|How to start?|
Experts say, “For beginners, the gym or gym can definitely be a scary place,” and “this is why it is good to receive guidance from a trainer at first.” A professional trainer can teach you which muscles each piece of equipment works, as well as proper exercise techniques, breathing patterns, and repetition rhythms. A good trainer can also help you create an exercise program that suits your current fitness level and specific goals while addressing your injuries and limitations.
|How do I exercise to lose weight?|
Weight loss requires a combination of body weight and resistance training, or strength training, and cardiovascular training, or aerobic exercise. Many people may make the mistake of focusing only on aerobic exercise and neglecting strength training such as weight training, thinking that treadmills, stationary bikes, and steppers are the only exercises that burn fat.
Although aerobic exercise will help you burn extra calories, it is weight training that boosts your metabolism, increases fat burning, changes your body composition, and gives you the body you want. All you have to do is lift weights at least 3 to 4 days a week and do aerobic exercise about 4 to 5 days. It is best to do aerobic exercise in the morning or right after strength training.
|What exercises do you do to increase your stamina and muscles?|
Building strength and muscle mass primarily requires a well-designed weight training program. The 4-day-a-week program uses a pattern of 2 days on, 1 day off, 2 days on, 2 days off, and is quite effective for most people.
This allows you to strengthen each muscle area once a week, providing three days for rest and recovery where the actual growth of the muscles occurs. It is recommended to start with four exercises, three sets each, for major muscles such as the back, thighs, quadriceps, hamstrings, chest, and shoulders.
Small muscle groups such as biceps brachii, triceps brachii, trapezius, abs, forearms, and calves can be developed well with only 3 movements, 2 or 3 sets each. . Before each exercise, do 1 to 3 sets of warm-up exercises and then perform sets of 13 to 15, 10 to 12, and 7 to 9 reps.
|How often should I exercise?|
How often you should exercise depends on your fitness level, goals, etc. The higher your goal, the more time you have to spend to achieve it. However, if you have a demanding job, family, or other important personal responsibilities, you may not be able to exercise a few hours a week.
Then you need patience to achieve your goal. To make real progress, you need to hit the gym for at least three days a week, one hour at a time. However, more time is needed to see sustained progress over time. Experts suggest starting with three workouts a week and adding to the program each month.
|How much time should I spend at the gym?|
How much time you should spend at the gym or gym depends on how healthy you are, what goals you have set for yourself, and how much time you can devote to exercise, as mentioned above. Some people may find it best to exercise three hours a week, while others may find it more convenient and beneficial to train five or six days a week.
In other words, it’s best to think about how many total hours you’ll spend at the gym per week and decide how best to do that. Another important consideration is quality, not simply quantity.
A very dedicated person who is often in the gym for an hour but is distracted by constantly talking on the phone, chatting with other people, and watching various programs on a monitor will do much better in just 30 minutes. You can achieve more.
|What is the rest time during exercise?|
Some exercises are more taxing on the body than others and require more rest between sets. For example, doing 15 sets of barbell squats not only puts a strain on your thighs, gluteus maximus, and lower back, but also makes you short of breath. Because of this, you may need to rest for 3 to 4 minutes before you are ready to do the next set.
On the other hand, side laterals with a barbell only require 45 to 60 seconds of recovery time for 15 reps. Another thing to consider is what your main goal is and how weight training works best to reach it.
To bulk up and build strength, you’ll want to do the maximum number of reps with the maximum weight and rest longer between sets. When trying to burn body fat and improve endurance, it’s best to get your heart rate up and move quickly from set to set, even if it means using lighter weights.
As you progress through strength training and become more resilient, it is possible to train non-stop for several days as long as you do not use the same muscles two days in a row. On the other hand, aerobic exercise can be done every day.
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