What are the fitness procedures in the gym?

The default general framework for practitioners who often go to the gym is actually three core links: warm-up, main training, and stretching. However, there is no unified standard process at all. You need to flexibly adjust it according to your training goals, physical condition, and even the time schedule of the day. Don't just follow the so-called "standard process" on the Internet and hurt your body.

I have been in the gym for three years, and I have seen too many newcomers go through pitfalls in the process. Last month, Xiao Zhou, a girl who just graduated, followed the guide in a certain book. She first ran for 40 minutes and then lifted irons. After half a month, the outside of her knees hurt so much that she had to struggle to go up and down stairs. She lost a little body fat, but her cheeks were sunken, and she was not as good-looking as before. Later, I adjusted the order. After warming up, I first did 20 minutes of shoulder, back and core strength training, and then rode the non-resistance elliptical machine for 25 minutes. Within a week, my knees no longer hurt, and the fat on my waist fell off faster than before.

Regarding the specific operation of warm-up, there are indeed two completely different views in the fitness circle. One group believes that static stretching must be done before training to pull apart the muscle adhesion in the shoulders and legs before practicing to prevent strain. The other group believes that static stretching will temporarily Reducing muscle explosive power makes it easier to become unstable and injured when doing strength training. It is recommended to do 5-10 minutes of dynamic activation first, such as doing a few sets of hip circles and bare-handed lunges before doing leg exercises, wrapping shoulders before doing shoulder exercises, and doing a few sets of lucky cats to activate the rotator cuff. My own habit is to first step on the elliptical machine for 5 minutes to warm up my body until I sweat slightly, and then do dynamic activation of the corresponding training parts. I have not suffered any sports injuries after practicing for three years. If you are just getting started, try both for two or three weeks, and choose the one that is most comfortable for you after practicing.

The duration and content of main training are even more uncertain. For muscle gain, it is mostly 40-60 minutes of resistance training. Choose 3-4 target muscle group movements, and do about 4 groups of each, which is enough to train the target muscle group to failure. I have seen many people sitting in the gym for two hours at a time. Most of the time they are slumped on the equipment checking their mobile phones. The interval between sets can be delayed to 5 minutes. The training capacity is not as good as the effect of 40 minutes of solid training. If you are in poor condition that day and your legs feel weak after doing two sets of squats, there is no shame in ending it early. If you insist on lifting heavy weights, you may easily get into trouble. If you're losing fat, you'll be more flexible. Just add 20-30 minutes of low-intensity aerobics after strength training. If you stayed up late the day before and didn't sleep well, it's totally fine to skip aerobics and only train strength.

There is also a lot of controversy about stretching after exercise. Some people argue that stretching for 15 minutes after exercise is necessary to prevent thick legs and no lumps. Others think that as long as there is no obvious tension in the muscles, stretching for three to five minutes will have no effect. On my own shoulder training day, I would deliberately stretch my chest muscles and hamstring muscles for a while. After all, I usually round my shoulders after sitting in the office and typing on the keyboard for a long time, so I can use stretching to adjust my posture. On the leg training day, if I am in a hurry to go home for dinner, I just stand in the equipment area and stretch my quadriceps and hamstring muscles for three to five minutes and then go away. I have never experienced delayed onset soreness that is worse than others, nor has I ever had the problem of thicker legs after training as others said.

If you are in a hurry after get off work one day, you can do two sets of high leg raises directly at the door of the locker room after changing into fitness clothes. Then go to the training area and start with light weights to slowly find your condition. There is no problem in skipping the special warm-up session. After all, the process is dead and the person is alive. If there are any rules that must be followed, it probably means don’t compare the length of the process with others, and don’t force the length of training. The process that suits you best is when you practice comfortably, don’t get hurt, and slowly see results.