Time period selection:
1, exercise after breakfast and sunrise, and eat 30-60 minutes before exercise 100 grams of digestible food and a little milk.
2. Exercise after breakfast for one and a half hours.
3. Start two hours before dinner and eat100g of digestible food 30-60 minutes before exercise.
4, one and a half hours after dinner, and one hour away from sleep, choose according to your own habits.
Aerobic exercise includes: swimming, running, aerobics, mountaineering, skipping rope, playing ball, etc. You can choose any one, and the time should be controlled at 45-60 minutes. Jogging is also acceptable. Controlling the bull's-eye rate means that the pulse is within (220- age) ×(65%-85%), and then you can do sit-ups and push-ups. Teenagers who want to grow taller can practice pull-ups, parallel bars and jumping, as well as some stretching exercises, mainly to keep their bones from being squeezed and stretch. Abdominal fat loss, after aerobic exercise to do sit-ups 2-3 groups, each group of more than 25.
A total exercise time should not exceed 90 minutes. Exercise 4-5 times a week, or 7 times if you are physically strong.
It is not advisable to exercise on an empty stomach or before sunrise in the morning. Exercise will consume glycogen in the body. Generally, the exercise time should be one and a half hours after meals, or a small amount of digestible food and water should be supplemented 30-60 minutes before exercise. If you don't eat and supplement before exercise, it will affect the effect of reducing fat or gaining muscle, and there will be side effects.
Gym training program:
Aerobic exercise: exercise cardiopulmonary function, reduce fat, enhance endurance, etc.
1, spinning bike: good atmosphere, great strength, great fatigue and good effect.
2, aerobics: good atmosphere, moderate intensity, fatigue, and effect.
3. Treadmill: In atmosphere, strength, fatigue and effect.
4, yoga: good atmosphere, moderate intensity, fatigue, and effect.
Choose any kind of operation for 45- 60 minutes. Abdominal fat-reducing people can do sit-ups in 2-3 groups after exercise, with more than 25 in each group. After exercise, those who lose fat in the chest can do several groups of chest-strengthening actions such as lying down, pushing the bell or clamping the chest with combined equipment. Do not exercise for more than 90 minutes at a time.
People who reduce fat should pay attention to the problem of drinking food. Exercise will increase the amount of food, except for eating fruits and vegetables when they are hungry, such as apples, pears, tomatoes and yellow melons.