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People usually divide fitness exercise into aerobic exercise and anaerobic exercise. The core indicator of aerobic exercise is body fat rate, while the core of anaerobic exercise is muscle gain.
For people who want to lose weight, the effect of aerobic exercise is much better than that of anaerobic training, but if you want a body that is not easy to rebound and can eat and drink without getting fat, it is best to Add strength training to your training plan as appropriate.
So how do we choose the fitness exercise that suits us?
First of all, we must first understand these 4 principles before choosing a sport:
The first is the principle of whole body, because we want to make exercise to lose weight, we should mainly rely on the oxidation and decomposition of fat to produce energy during exercise, so when choosing exercise items, we should choose systemic aerobic exercise;
The second is to choose sustainable long-term aerobic exercise, because the energy is mainly provided by the oxidation and decomposition of sugar in the body at the beginning of exercise. After 20 to 30 minutes, the sugar in the body is almost consumed, and then fat is burned. Therefore, it is best to maintain every exercise for more than 30-40 minutes;
Third, it must be an exercise that you are interested in. This is very important~ because systemic aerobic exercise itself is relatively boring. If you don't choose a sport you like, you won't be able to stick to it. Only by choosing the sport you like and sticking to it can you achieve the goal of improving your health and losing weight;
The fourth is to choose high-safety exercise. Obese people have higher requirements for exercise safety than ordinary people due to problems such as body shape, weight, and weak exercise ability. Everyone should be gradual when exercising, and don’t be eager to lose weight. Do heavy exercises all at once. Otherwise, it is easy to cause joint damage.
There are tens of thousands of ways to exercise, and there is only one that suits you. Finding the right way of fitness exercise is twice the result with half the effort for us.
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Many friends who are new to the gym will definitely feel very confused about the dazzling array of fitness equipment in the gym. They don't know what they want to do or where to start. But the purpose of going to the gym is nothing more than that, either to burn fat to lose weight, or to keep fit. So, today we will talk about the fat burning exercises in the gym.
The treadmill is an absolute fat-burning powerhouse. Under medium and high intensity, treadmill running for 1 hour can consume 850 calories. Even during low-intensity exercise, treadmill running can consume 550 calories per hour. And many people will use running as a regular warm-up method, which can be said to reduce fitness exercises suitable for all ages in the room, but it is not suitable for people with arthritis, osteoporosis or ligament injuries.
Spinning bikes are called fat-reducing tools. Spinning bikes have a good effect on weight loss, mainly because spinning bikes can easily achieve aerobic exercise that lasts more than 30 minutes. Aerobic exercise is the best for weight loss. Only aerobic exercise can consume more energy.

According to the division of the gym area, the basic requirements for the configuration of fitness equipment are:
1. Stretching exercise area and exercise area equipment
The location of this area is generally selected at the entrance of the gym. This area is used by bodybuilders to prepare for warm-up activities, flexibility exercises, or do aerobics and body dance exercises. Gymnastics mats, pedals, wall bars, exercise rails, carpets, etc. should be provided. Equipment and equipment such as mirrors, audio and video equipment.
2. Cardiopulmonary function training area equipment equipment
The cardiopulmonary exercise equipment should be placed close to the window to facilitate the viewing of outdoor scenery and relieve the boring feeling caused by the long practice time. The equipment and equipment equipped in this area include: multifunctional treadmills, multifunctional exercise bikes, rowing simulators, double-track rowing machines, balanced climbers, ski (ice) machines, horse riding machines, space slow-walking machines, etc.
3. Muscle strength exercise area equipment and equipment
The location of this area must first consider security issues. Generally, this area is located in the innermost part of the gym, which is the place where the least people move. The strength training area is the main area of ​​the gym, so it should be equipped with more equipment. The equipment and equipment equipped in this area include: multi-person combined station training device, multi-functional weight training device, cross multi-purpose tensile device, single-function special strength training device, shoulder training device, arm training device, abdominal training device , Waist and back trainer, leg trainer, weight bench, sit-up board, series of barbells, series of dumbbells, etc. The ratio of equipment and equipment should be selected according to the size of the gym area. Gymnasiums with more complete equipment in the physical fitness testing area should be equipped with a certain number of physical fitness and physical fitness testing equipment, so that bodybuilders can understand their own health and exercise effects before and after exercise (such as the body’s shape, structure, function, ability and biological The adaptability changes in the four aspects of chemistry and the equipment equipped are: spirometer, sebum thickness meter, heart function meter, sphygmomanometer, muscle strength tester, body weight measuring instrument, etc.
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The maintenance and maintenance of fitness equipment in large and medium-sized gymnasiums are divided into daily maintenance, regular maintenance and regional maintenance. The three are interdependent and cross-cutting. Routine maintenance is carried out on a daily basis, and regular maintenance is carried out on the basis of daily maintenance.
1. Daily maintenance
Routine maintenance is a regular and institutionalized maintenance of fitness equipment, which is the basis of all maintenance work. The general procedures for daily maintenance of large-scale fitness equipment commonly used in large and medium-sized gyms are as follows:,
(1) Maintenance before class (class)
① Check that the fixing device, transmission device, power supply and electrical control device are safe and reliable; all operating mechanisms are normal and good.
②The safety protection device is complete and effective.
③Wipe the fitness equipment, and check the lubrication if there are running sliding parts.
④Check the shift record of the previous shift carefully, and then fill in the shift record.
(2) Maintenance during teaching and training.
① Operate strictly in accordance with the operating procedures.
②Concentrate on work, pay attention to observe the operation of fitness equipment and various conditions of instruments. Observe whether there are any abnormalities through the sound and smell.
③ Prevent the operation and operation of fitness equipment with illnesses. If there is any malfunction, stop the machine for inspection and remove it in time, and make a record of troubleshooting.
(3) Maintenance after class (class)
①Keep the fitness equipment clean, the work place is tidy, and the scene is free of dirt and garbage.
②Ensure that all the instruments, fixtures, transmission devices, oil system, cooling system and safety protection system on the fitness equipment are intact, sensitive and reliable, and the instructions are accurate.
③After completing the maintenance of the fitness equipment that is not in continuous operation, the fitness equipment should return to the non-working state and cut off the power supply.
④ Fill in the operation records and shift records carefully.
2. Regular maintenance
Regular maintenance is based on daily maintenance, which stipulates that fitness equipment should be maintained at a deeper level after a period of time (the length of time depends on different fitness equipment) to eliminate hidden dangers of accidents, reduce wear and tear of fitness equipment, and ensure long-term normal operation of fitness equipment. The main contents of regular maintenance are:
(1) Thoroughly clean the contents of the exterior of the fitness equipment, and dredge the pipes and oil passages.
(2) Dismantle and check the required maintenance parts of fitness equipment.
(3) Remove dust and oil from the motors, connectors, relays, etc. of fitness equipment, and ensure that their wiring is intact and undamaged.
(4) Lubricate the mechanical transmission equipment, strengthen the parts and adjust the mechanical gap, and replace the parts if necessary.
(5) The adjustments, minor repairs, and replacement parts shall be recorded one by one, and the difficult and unresolved problems shall be recorded and reported to the technical supervisor, and timely measures shall be taken to solve them.
(6) Supervisors check and accept the results of regular maintenance.

The maintenance of fitness equipment is an important part of the management of fitness equipment in the gym. The maintenance of fitness equipment directly determines the quality and service life of fitness equipment, as well as the operating cost of fitness equipment and the overall economic benefits of the gym. Therefore, in the management of gym fitness equipment, the maintenance and maintenance work of fitness equipment should be done first.
The purpose of fitness equipment maintenance and maintenance is to make the fitness equipment perform well, extend the repair interval, extend the service life of fitness equipment, improve the work efficiency of fitness equipment, reduce costs, reduce consumption, and better serve the gym. Operating services.
1. The simple structure of gym fitness equipment
Whether it is mechanized or semi-mechanized (except for electronic equipment), the basic structure of fitness equipment in the gym is inseparable from two types of activities:
1. Fixed parts: including the main body support column, individual brackets, seats, seat cushions, lying boards, levers, counterweights and fixed shafts.
1 Movable parts: including pulleys, movable bushings, steel wire ropes, sliding tracks, hydraulic rods, rollers, chains, belts, bearing springs, friction plates and resistors, etc.
2. Matters needing attention in the use of gym equipment
Pay attention to the following matters when using fitness equipment:
1. First of all, pay attention to the manufacturers of fitness equipment, be familiar with the performance of fitness equipment, and master the characteristics of fitness equipment.
2. Pay attention to the use period and maintenance methods of fitness equipment.
3. Pay attention to the general structure and main functions of fitness equipment, as well as easy problems, such as the wear of the pulley, the break of the chain and the wire rope, the loss of the spring, and the failure of the friction piece.
4. Pay attention to the spare parts of the reserved parts for future replacement.
Third, the three-level maintenance method of fitness equipment
The three-level maintenance method is to divide the maintenance of fitness equipment into three categories according to the size and difficulty of the maintenance of fitness equipment, and stipulate the corresponding scope of work. The three-level maintenance system refers to the daily maintenance, Sunday maintenance and annual maintenance of fitness equipment. The three-level maintenance method is suitable for the maintenance of fitness equipment in large and medium-sized gymnasiums.
1. Daily maintenance method
(1) There are few parts for daily maintenance, most of which are outside the fitness equipment. Maintenance methods include: cleaning, lubricating, tightening easily movable screws, and checking the integrity of parts.
(2) The personnel responsible for maintenance are professional gym managers, fitness instructors or waiters.
(3) The buckwheat preservation time should be routine maintenance every day.
(4) The specific work of daily maintenance includes:
① Check whether the control mechanism, transmission system, speed change mechanism, safety protection and safety device of fitness equipment are sensitive and reliable.
②Check the lubrication of the bearing parts of the fitness equipment, and add destined quality and fixed lubricating oil at regular and fixed points. ③Check whether the parts of the fitness equipment that are easy to loosen, detach and break are normal.
④ Check the fitness equipment for corrosion, bumping, pulling, breakage, oil leakage, air leakage, electricity leakage, etc., and pick it up and clean it. ,
⑤Check whether the configuration accessories and repair tools of the fitness equipment are complete.
2. Sunday maintenance method
(1) The method of maintenance is to tighten, clean, lubricate, and partially adjust the fitness equipment.
(2) The personnel responsible for maintenance are mainly gym administrators (maintenance personnel), supplemented by fitness instructors.
(3) The maintenance time is generally maintained once a week or after 500 hours of continuous operation of large fitness equipment, and generally shut down for 8 hours.
(4) The specific work of Sunday maintenance includes:
① Clean some parts according to the usage of fitness equipment.
②Adjust some of the fit gaps of fitness equipment appropriately.
③Remove the rust spots and oil stains on the surface of the fitness equipment, check and adjust the lubricating oil circuit to ensure smooth flow and no leakage.
④Sweep the electrical box, motor, electrical device and transmission device to be fixed and tidy, and the safety protection device is reliable.
⑤Clean the accessories of fitness equipment.
3. Annual maintenance method
(1) The maintenance method is to conduct internal cleaning, lubrication, and partial disassembly inspection and repair of fitness equipment.
(2) The personnel responsible for maintenance are mainly gym administrators (maintenance personnel), supplemented by fitness instructors.
(3) The maintenance time is calculated according to the one-shift system. The annual maintenance is carried out once a year or the large-scale fitness equipment has been running for 2500 hours. The downtime is 32 hours.
(4) The specific work of annual maintenance includes:
① Perform partial disassembly inspection of fitness equipment according to the usage of fitness equipment.
②For various transmission boxes or transmission systems: the hydraulic tank and the cooling tank should be washed and changed. The oil quality and quantity must meet the requirements to ensure normal lubrication.
③Repair and replace the wearing parts.
④ Overhaul electrical boxes, motors, and repair circuits.
⑤Check, adjust, restore accuracy and calibration level.
After each maintenance (excluding daily maintenance), fill in the maintenance card and install the maintenance card in the fitness equipment. At the same time, record the maintenance date on the fitness equipment registration card and daily maintenance records. Content, etc.
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1. Classified by exercise object
(1) Therapeutic exercise prescription: it is used to quantify and individualize certain diseases and trauma patients during the rehabilitation period, so as to treat diseases and improve the effect of rehabilitation medicine.
(2) Preventive health exercise prescription: for healthy fitness consumers to prevent certain diseases, such as coronary heart disease, obesity, and prevent premature aging by participating in exercise, so as to enhance physical fitness, fitness, heart, intelligence, and fitness , Improve health.
2. Classified by exercise organ system
(1) Cardiopulmonary physical therapy exercise prescription: mainly to improve cardiopulmonary function, used for the prevention and treatment of internal organ diseases, rehabilitation and fitness.
(2) Exercise prescription for locomotor organs: mainly to improve the function of limbs, used for dysfunction and deformity correction of locomotor organs caused by various reasons.
3. Classification by purpose
Fitness exercise prescription, bodybuilding exercise prescription, competitive exercise prescription, rehabilitation exercise prescription, etc.
4. Classified according to the basic elements of constitution
There are five categories: body shape, physical function, physical fitness, mental level, and adaptability.
5. According to the age group of the physique test population
There are four categories: infants, teenagers, adults, and seniors.
6. Classification according to the assessment requirements of physical fitness test
There are three categories: single-index evaluation type, multiple-index evaluation type and comprehensive index evaluation type.
7. Classified according to physique
According to the relationship between physical fitness and health, strong physical fitness and weak physical fitness, physical fitness and chronic infectious diseases, fitness and bodybuilding exercise prescriptions can be combined with medical treatment, rehabilitation physical therapy, behavior education, nutrition guidance, health education, and fitness and bodybuilding counseling. It is divided into four categories: healthy people, sub-healthy people, patients with weak physique, and patients with chronic diseases.

A scientific and reasonable diet can make our walk faster and achieve more obvious fitness effects. If the diet and nutrition are unreasonable, it will not only affect the effect of exercise, but sometimes even have a negative impact on physical health.
During the walking fitness exercise, you should pay attention to the following dietary and nutritional arrangements:
1. Ensuring balanced and reasonable nutrition is the most important principle of dietary arrangements. There are many types of nutrients required by the human body, the most important of which are the six elements of protein, fat, carbohydrates, vitamins, minerals and water. Exercise requires energy. According to scientists' long-term observation and research on many walking fitness exercisers, the principle of "50:20:30" energy source proportional distribution is proposed. These 3 numbers mean that if people can ensure that 50^ comes from sugar, 20 means from protein, and 30^ comes from fat in the daily energy intake, then the best dietary combination will be achieved.
In the first 20 minutes of walking exercise, energy is mainly produced by the decomposition of sugars, and the decomposition of sugars is much easier than fat. Therefore, it is necessary to consume adequate amounts of carbohydrates every day. In the past, people believed that athletes consume a lot of physical energy and protein is the first nutrient needed. With the development of research, people discovered that protein is not the main source of energy.
Our daily grains, pasta, and vegetables contain a lot of carbohydrates. Foods with higher protein content include meat, eggs, soybeans and their products, and fat is the largest in meat and oil foods. Therefore, the acquisition of these substances does not require our additional supplements, as long as we eat ordinary meals, we can ensure a sufficient supply of calories.
2. The calorie ratio of regular meals is appropriate. Three meals a day are the habit of most people, and it is in line with human physiology. Regular diet can ensure that the body's blood sugar is maintained at a normal level. Irregular diets that are hungry and full can harm human health. Because too much hunger will lead to low blood sugar, weakness, dizziness, and other symptoms, which will affect normal work and life; being full will increase the digestive burden on the stomach. Because of the different purposes of walking and fitness, the proportions of calories from the three meals are also different. If you want to lose weight, the ratio of calorie intake for breakfast, lunch and dinner is 25:50:25; if you want to strengthen your body, the ratio of calorie intake for three meals is 25:30:45.
3. Develop good eating habits. Chew and swallow slowly when eating. If the food is larger, it will not only get stuck in the esophagus, but also increase the digestive burden on the stomach. It is best to control the time to finish a meal at about 20 minutes, which can avoid excessive food volume due to inadequate chewing and increase the burden of digestion, and it can also avoid eating too long and overeating. In addition, you should also pay attention to eating less fried foods, less sugary foods such as chocolate, and less salty foods. Excessive consumption of these foods will greatly increase the risk of hyperlipidemia, high blood pressure, etc. Probability of disease. You should eat more fresh fruits, vegetables, etc. These foods contain a lot of vitamins necessary for the human body.
4. Long-term adherence to good eating habits and the appearance of the fitness effect of walking exercise does not happen overnight. This requires us to maintain good eating habits for a long time and insist on walking for a long time. As long as you persevere and persevere, the effect of fitness will definitely not let you down.

Nutrition is an important material basis for the human body to exercise. The various physiological and physical activities of the human body, and even the existence of human life, are inseparable from nutrition. With the development of sports science, people can not only use scientific nutrition methods to maintain the health of athletes, but also scientifically use nutrition to promote the improvement of exercise levels according to the characteristics of different sports.
The human body consumes a lot of energy during intense exercise, and the body's metabolism is also very strong. Different items and sports properties can promote the body's utilization of different nutrients, and at the same time, improve the metabolic functions of different properties. In addition, the higher the level of the body's utilization of nutrients and the stronger the metabolic functions of different natures, the stronger the human body's capacity for life activities, and the higher the level of exercise. Therefore, nutrition and exercise promote each other and are important factors for the development and improvement of human health.
Reasonable nutrition and exercise are also very important for maintaining human health, preventing diseases, and promoting longevity. Poor or unreasonable nutrition, insufficient or unscientific exercise, will hinder the growth and development of the human body, decrease the body's immune capacity, decline various functions of the human body, and weaken vitality, and even affect heredity, fitness, bodybuilding, and health and longevity. It can be seen that a healthy body is inseparable from good nutrition and scientific fitness exercises. In short, nutrition and fitness will have the same effect on our health.

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(1) Fitness exercise is the mother body of bodybuilding exercise
From the perspective of historical evolution, fitness exercise gave birth to bodybuilding. Although there are disputes about the origin of physical fitness exercises: "labor theory", "game theory" and "activity theory", there is no doubt that it is the mother of bodybuilding. And the origin is by no means unitary, but diverse. It is not only related to production, labor and life (such as hunting, fishing, gathering, planting, farming, etc.), but also related to military, religion, medicine, entertainment and education (such as fighting, running, jumping, throwing, climbing, games, etc.). Acrobatics, dance, entertainment, sacrifice, etiquette, art, etc. are closely connected. Scholars also believe that the three most direct sources of human physical fitness should be the initial education, culture and entertainment, and medical care. In short, they are all of the above. The development of activities and its comprehensive factors have promoted the development of physical fitness and gave birth to ancient bodybuilding. For example, the naked exercise of ancient Greece, the movement of ancient Rome and the lifting of heavy objects, and the development of modern bodybuilding. It has greatly enriched the connotation of modern fitness sports and promoted the development of fitness sports.
(2) Bodybuilding is the sublimation of fitness and health
Fitness and bodybuilding belong to the scope of sports. They are both a social phenomenon and a form of social sports activities. They all use physical exercise as the basic method. As the name suggests, the former focuses on fitness, while the latter focuses on fitness; the former is a behavior and method, and the latter is also a sport. At the same time, they all belong to the category of sports science. But fitness exercise does not refer to a single item, but a broad concept, which is a generalization of all fitness exercise items, which of course also includes bodybuilding.
From the perspective of the purpose of fitness and bodybuilding, both advocate the use of fitness education and physical activity to promote the development of people's body and mind and the maintenance of health. However, the former is based on national fitness, and the latter is based on health. Take muscle (competitive) bodybuilding as the main axis.
Judging from the spirit of the advocacy, fitness exercise focuses on the embodiment of the main body of national fitness, and pursues the exercise of a high degree of perfection, and is based on health, vitality and longevity. Competitive (Muscle" bodybuilding requires continuous improvement of health, skills, and technical levels, with the goal of "faster, higher, stronger, and more fit", focusing on surpassing oneself and others.
In terms of implementation methods and educational methods, the former advocates scientific exercise in the form of fitness and sports as the main body, combined with multi-functional activities such as entertainment, leisure, tourism and competitions to enhance its interest and purpose. The latter (competitive bodybuilding) improved the way of teaching and training earlier, advocated the use of example to encourage progress and participation, and emphasized the "sportsmanship" as the mainstay, and "winning the gold medal" as a supplement. Establish a new, healthy and scientific lifestyle advocated by seeking joy in hard work and the basic principles of general ethics.
Judging from the level and level of exercise, fitness and health are the foundation of fitness, while fitness is the symbol of sublimation and health of fitness.

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Scientific and reasonable exercise, a healthy and nutritious diet and adequate sleep are the three major elements in the fitness process, especially in the muscle gain phase-tearing muscles during training, supplementing body energy in diet, and promoting muscles during sleep Grow.
Below are some fitness tips provided by Mr. Zeng, who has been working out for one year. I hope you like it:
1. About fitness knowledge: The correct fitness method is the key to preventing injury and ensuring the training effect. You can learn more about stretching methods and training methods for each muscle group through the Internet. The effect of this year's training is inseparable from learning fitness knowledge.
2. Regarding the fitness plan: If you want to have a good effect, you must develop a fitness plan for yourself. My training habits follow the following cycle.
Day 1: Chest, triceps, anterior deltoid, and abdomen; Day 2: legs, biceps, middle deltoid, and abdomen; Day 3: Back, waist, posterior deltoid, and abdomen . The abdomen is practiced every other day according to the situation.
3. Regarding diet: diet must be strictly disciplined, please consciously avoid junk food! Eat more whole grains. It is best not to eat animal fat that can be seen with the naked eye. Fat is also divided into good and bad. Please stay away from bad fat and get close to good fat.
Friends who want to gain muscle need to consume enough protein every day to provide muscle synthesis, usually 2g/kg body weight; at the same time, supplement a lot of carbohydrates for training consumption and body synthesis muscle consumption; Drink plenty of water. Drinking plenty of water can increase metabolism and promote muscle growth.
Finally, for office workers, most of the time they can only choose to eat fast food. If conditions permit, it is best to cook three meals a day by themselves. Here is the standard for three meals a day, for your reference only. Finally, whether it is a man or a girl, I wish everyone can develop the good figure they want.
Breakfast: oatmeal (can add wolfberry, red dates, raisins, black sesame powder, honey, etc.) + protein powder.
Lunch: one portion of rice + two portions of meat (chicken, beef, fish) + one portion of green vegetables
Dinner: half a portion of rice + two portions of meat (chicken, beef, fish) + one portion of green vegetables
Supper after training: a spoonful of protein powder + fruits (carbohydrates that are quickly absorbed by bananas, apples, etc.)