Fitness facts and tips
Workout time, regeneration phase, training routine
As a general rule: quality before quantity!
How to warm up?
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Typically, large muscles are used during the energetic warm-up phase. The goal of warming up is to increase the temperature of the body. For example, when riding a bicycle, running, or jumping rope, the body temperature increases. Warm-up should be done for about 5-10 minutes, but the intensity doesn't have to be too high. Because you just need to stimulate and activate your muscles.
How long should I train?
Training time depends on many factors, including your training purpose, training frequency, training experience, how often you go to the gym, and your routine. Full body workouts are probably shorter for beginners than for seasoned athletes. Also, leg exercises or back exercises take more time than arm exercises. There is no optimal workout time, but there are a few things to consider during your workout.
Training should be goal-oriented.
You should always have a training plan in place.
You have to focus completely on training.
Training time: When training, training time is not very important. What matters is the fact that you are training. The key is to find the right time for you, namely how to best fit your training into your daily schedule.
When does the body start to actively burn fat?
The body starts to burn fat as soon as it starts training. However, the percentage of energy provided by burning fat is very low at first, and only after about 30 minutes of moderate intensity exercise dominates the body's energy production.
How to succeed in long-term exercise?
The way to succeed in long-term exercise is to plan and train. A goal not supported by a plan is only hope. Many people often go around the gym without a plan and do not know what to train and how to train. Mood training without a plan is neither effective nor helpful in the long run. To be successful, you need a plan. For strength training to work, you need a professional and well-organized training plan.
Training plan advantages:
Give your training a structured structure to achieve specific goals.
A good training plan starts at your actual fitness (physical health) level and then adjusts step by step.
You can choose a time period that works for you.
The basic structure is given by training frequency, exercise selection, and number of sets and reps.
Establish a balance between momentum and regeneration.
Provide the beginners with the help and direction they need.
It gives structure to your daily training routine and serves as a guide to keep you from getting lost in a number of training tips and advice.
Training session) can be used for training analysis or recording.
A lot of time is saved if the structure is fixed.
It is important to exercise regularly when exercising in the long run. Therefore, you need to plan your training so that you can find or enjoy fun sports that can be played over the long term. You also need to celebrate small achievements or progress to keep you motivated. Training should be as routine as brushing your teeth. It may be a "must" at first, but at some point it will become a daily routine and passion. Celebrate small achievements or progress and be happy with it. After a while, you will want to change your training and try new training methods, new sports, and new exercises.
Play stage:
As already mentioned, there are many ways to regenerate your body. In addition to passively regenerating your body, there are also ways to actively regenerate. For example, you can do a dynamic stretch after light endurance training. Regenerative training increases the body's overall endurance and resistance. It is important to use only a small amount of your muscles, not burdening them. Foam rolling is also highly recommended. Foam rolling not only relieves connective tissue and tension, but also improves blood circulation in the muscles. This makes it easier for your muscles to get oxygen and nutrients, and ultimately promotes regeneration. Sauna is also a great way to actively regenerate your body. The heat releases muscle tension. Metabolic waste products are also expelled more quickly, and muscles are relaxed and relaxed.
Useful tips for the regeneration phase
Maintain a balanced diet.
Be sure to do regenerative training.
Try to sleep well enough and well.
Go to the sauna
You should avoid the stress caused by your training routine. In general, your training routine should be chosen in a way that will help you achieve your goals. And quality is much more important than quantity. You need to pay more attention to your body and adjust your training according to your condition. The most important factor is the training schedule tailored to your training goals. You can train as often as you like and for as long as you want, as long as you are moving toward your goals and are having fun.
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