How To Maximize Training Effect
Apr 19, 2023
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Exercising has become something that many people are already doing. But how to maximize the effect of exercise is ignored by many people. Let's take a look below!
1. Consider the sequence of your workouts
Chest and back exercises are often prioritized to prevent injury. When strength training, make sure to work your chest and back first before moving on to your arms. Alternatively, you can do chest and back exercises one day and shoulders and arms the other day.
2. Balance core and lower body training
A high-intensity upper body training will make you look muscular, but you can't completely ignore the lower body training, otherwise it will not only make you look top-heavy, but also very dangerous from a safety point of view. Training can make your body more prone to injury (especially your back) because you'll be less balanced when you're doing it. It is also very simple to change this situation, as long as you add core and lower body training to your weekly training plan, the following is a simple collection of exercises for the abdomen, legs and other parts:
- belly crunch
- hip flexors
- hanging leg raise
3. If you are a vulnerable group, consider low-intensity exercises
Those with sports injuries should avoid the exercises mentioned above to avoid putting undue stress on the injured areas, especially those involving the back and core muscles, as the pain and discomfort can linger for a long time time. Therefore, it is recommended to choose low-intensity exercises, so that you can exercise the parts you want to exercise on the premise of ensuring no injury.
- For example, people who have suffered from back pain should avoid any exercises that compress or rotate the spine (such as weight-bearing sit-ups), which can add unnecessary stress to the intervertebral discs in the lower back. In this case, instead of forcing yourself to do weight-bearing sit-ups, you might as well use plank support instead, because plank support has little compression force on the spine.
4. Always warm up before you start exercising
Although the issue is still controversial, many exercise experts recommend that people do a good warm-up before starting a workout. This warm-up includes stretching and other activities that activate the body; The blood circulation of the group allows the heart to have a buffering process before high-intensity exercise, avoiding heart problems caused by sudden rises in blood pressure. Here's a warm-up exercise for reference -- you can change it to your liking.
- whole body stretching
- 30 second jumping jacks
- 30-second push-ups
- 30 second crunch
- 1 minute skipping rope
- Repeat for three sets, increasing in intensity
5. Eat a simple, balanced diet
No matter how hard you work out, it's hard to grow muscle without getting enough "raw material." In addition to implementing the training plan, match a balanced and nutritious diet to ensure the intake of high-quality protein, whole grain carbohydrates, and high-quality fat, and stay away from junk food, including high-fat, high-fat, and high-sugar foods. Here are the various sources of nutrition you can choose from:
- Protein: chicken breast, lean pork, lean beef, fish, beans, soy milk, egg whites.
- Carbohydrates: Whole grains (bread, pasta, crackers, etc.), brown rice, whole foods like quinoa, fresh leafy vegetables (broccoli, spinach, etc.), fresh fruit (not too much).
- Fats: Nuts, some fish and seafood, eggs, olive oil, seeds (sunflower, pumpkin, flax, etc.), avocados.
6. Make sure you get enough rest
There is nothing worse than exercising hard without rest, because only during the time of rest (especially during sleep) will the body release growth hormone, which stimulates those muscles that have been exercised to repair and remodel, and grow into a stronger body than before. Strong muscles, if you don't get enough rest, this "repair" process can't go on as scheduled, so naturally you can't grow muscles smoothly and effectively. Although everyone's sleep requirements are different, generally speaking, at least 6 hours of sleep per night is very necessary-if you have 7-9 hours, it is even better.
BP Smartwatch can monitor your steps, distance, speed and other sports data to help you understand your sports situation. By monitoring these data, you can judge whether your exercise intensity has reached the expected goal, increase or decrease the intensity and time of exercise.