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The efficiency of physical fitness is inversely proportional to time to some extent, and the longer you spend in the gym, the less effective your fitness will be. Because….

1. Our ability to focus decreases over time

In psychology, we focus on fitness, sports and other activities for about 40 minutes, and then with the increase of time, our attention will decline, we all know that especially in strength training, whether the innervation can lift the weight, the idea is to concentrate on the muscles, feel the contraction of the muscles, in order to achieve the best exercise effect.

However, if a single training time exceeds this period of time, the concentration decreases, the nervous system changes, and the probability of deformation, injury, and decreased strength will increase, directly affecting the fitness effect. Especially for the friends who just started fitness, in fact, too long, there may be some emotional aversion to fitness and fatigue.

In terms of exercise: The emaciated should take moderate amount of aerobic exercise (heart rate between 130 and 160 times per minute), and the weight of the equipment should be moderate load (50% to 80% of the maximum muscle strength). Time arrangement can be 3 times a week (once every other day), each time half an hour to 1 hour. Do 8 to 10 movements at a time, 3 to 4 sets of each movement. Practice is fast contraction, pause, slow stretch. Do a set of movements for about 60 seconds in a row, with a interval of 20 to 60 seconds between groups, and a interval of 1 to 2 minutes for each movement.

Under normal circumstances, each group should be able to complete 8 to 15 consecutive times, if the number of times per group is less than 8, can be appropriately reduced weight; With the last two movements that must be completed with full effort, the muscle tissue stimulation is deep, “excess recovery” is obvious, and the exercise effect is excellent.

When emaciated people do bodybuilding exercises, it is best to participate in less exercise in other sports, especially endurance sports, such as long-distance running, playing football, playing basketball and so on. Because these exercises consume more energy, they are not conducive to muscle growth, and the more you practice, the thinner you become. In addition, don’t do other activities that take too much energy.

2. Training intensity is more important than training quantity

Training intensity and training amount is a feud, and we generally choose training intensity as the key to improve the training effect, training amount refers to a fitness exercise amount, time, training intensity can represent weight, speed, rest time, especially for higher fitness level friends, training time can be short, but training intensity must not be small.

3. Training intensity > training time

As for how to arrange the short 40 to 60 minutes, we must focus on improving the intensity of training. Firstly, we should improve our training load, increase the weight or number of sets, and then strictly control the rest time between each group. It is very important to control the rest time.

In the gym, we generally do not pay attention to their rest time, may be a group of practice, casually play mobile phone, 5 minutes in the past, so, reasonable arrangement of training intensity, control of training time is an important principle of effective fitness, if grasp, will find that although the training time is reduced, but can get the usual long time fitness can not get the fitness effect.