The more you know, the faster you can get into good shape!

1, the importance of strength training

Why do you need to do strength training? Strength training can build muscle and prevent muscle loss. Muscle is the body's valuable tissue, but also the body's lean body mass, and after the age of 30, if you lack strength training, muscle will also be lost year by year.

And a muscular person will have a more robust basal metabolic value, can burn more calories every day, and will have a tighter body line and better proportions. Girls can build a shapely butt and vestigial figure, and boys can build unicorn arms and an inverted triangle.

Therefore, when working out we should not only do cardio, but also strength training, you can add some push-ups, squats, lunge squats, plate supports, push-ups, rowing and other movements to exercise the body muscle groups and improve the proportion of the body.

2、Can I exercise my muscles every day?

The body can be divided into major muscle groups, back muscles, pectoral muscles, thighs and glutes belong to the major muscle groups, while abs, arms and shoulders belong to the minor muscle groups, and the growth of muscles is after training, not during training.

We need to give our muscles enough time to repair after each strength training session, we can't work out every day. Large muscle groups need 3 days to repair after exercise, and small muscle groups need 2 days rest after exercise to start the second round of training, so that the muscles can grow thicker.

3. How is fat broken down?

Muscle and fat are two completely different substances that cannot be converted into each other. Muscle is an energy-consuming substance, while fat is an energy-storing substance, and it is only through oxidation by lipase that fat can be broken down.

Sweating is not fat burning, fat is broken down through respiration. Don't think that sweating makes you lose weight because you have lost weight. This is a misconception because when you hydrate, the weight goes back up.

We can raise our heart rate and respiratory rate through active exercise, thus enhancing the body's activity metabolism and promoting the breakdown of fat, so you can slowly lose weight.

4, the impact of sleep and rest on fitness

The state of sleep and rest is the prime time for body functions and muscle repair, always stay up late, sleep deprived people, growth hormone secretion will be disrupted, muscle repair speed is slow, fitness efficiency will also slow down.

In order to improve fitness efficiency, we need to do regular work and rest, do not stay up late, to ensure sufficient sleep time, so as to effectively enhance the fitness effect.

5、How long is appropriate for fitness?

Fitness should be moderate, not the longer the time, the better the effect. Excessive fitness is undesirable and can easily harm health, such as strained muscles, rhabdomyolysis and other problems.

It is important to control the reasonable length of fitness, we work out each time in more than 30 minutes, within 90 minutes, 4-6 times a week, so as to combine work and rest, go farther in the fitness road, enhance the effect of muscle gain and fat loss, and harvest a strong body.