How to achieve optimal fitness results

To achieve optimal fitness results, it is necessary to combine scientific training, reasonable rest, and nutritional supplementation. This mainly includes developing personalized plans, ensuring training intensity, paying attention to standardized movements, arranging recovery time, adjusting dietary structure, and other methods.

1. Develop a plan

Design phased plans based on individual physical abilities and goals, initially focusing on basic movements and gradually increasing compound training. The muscle gain population adopts multiple groups of medium weight, while the fat loss population focuses on high-intensity interval training. Train 3-5 times a week, with each session lasting 60-90 minutes, and there is a 72 hour recovery period for the large muscle group after training.

2. Control Strength

adopts a progressive overload principle to increase strength by increasing weight, number of groups, or shortening intervals. Strength training uses 85% of maximum load, 6-12 times per group; Endurance training keeps the heart rate at 60-80% of the maximum heart rate. During training, self-monitoring using the RPE scale is used to avoid injury caused by excessive fatigue.

III. Standardized movements

Keep the spine in a neutral position while squatting deeply, with the knee not exceeding the toe when squatting; Hard pulling requires tightening the core to avoid arching the back; During bench press, the scapula sinks and is fixed. Novices are advised to use a mirror for comparison or ask a coach to correct it, as incorrect movements can easily cause joint injuries. Complete the full range of each action, and control the centrifugal contraction stage for 2-3 seconds.

IV. Recovery management

Relax the foam axis and stretch dynamically within 48 hours after training, and ensure 7-9 hours of sleep to promote the secretion of growth hormone. Supplement branched chain amino acids after heavy weight training, and schedule 1-2 active recovery days per week for low-intensity aerobic exercise. If there is persistent joint pain, immediately stop training and seek medical examination.

Fifth, dietary coordination

During the muscle building period, consume 1.6-2.2 grams of protein per kilogram of body weight per day, preferably high-quality protein such as chicken breast and egg white; Create a 300-500 calorie deficit during the weight loss period. Supplement fast carbon and whey protein within 30 minutes after training, and ensure daily intake of vitamins and minerals. Avoid high sugar and high-fat diets that can affect hormone levels. The presentation of fitness effects requires 8-12 weeks of continuous accumulation, and it is recommended to regularly undergo body fat percentage and muscle mass testing. Avoiding excessive pursuit of short-term results and using unconventional methods can reduce training intensity during menstruation for women, but it is not necessary to completely stop. Middle aged and elderly fitness needs to strengthen joint protection, and hypertensive patients should avoid holding their breath movements. Keep a training log to record progress, and consult a professional sports medicine physician if necessary to adjust the plan.