Beginners' Skills of Fitness

The core logic of beginner's fitness is not to find online celebrity's plan, to rush to the gym for five days a week.In the first three months, the only core goal is "no injury, persistence", and the priority is always action mode > training frequency > weight/training capacity.By doing this, you have avoided 80% of the novice pit.

When I entered the gym for the first time in 18 years, I took advantage of the "30-day abdominal muscle training plan" stored in a certain sound, and I followed the blogger to learn hard pulling. I pulled 5 groups at 40kg, and I couldn't move my waist that night. I lay down for a whole week and put on half a box of plaster. Later, a friend who was a coach told me that my action was not a hard pull at all, but a "bending down to pull a heavy object". The stress on the lumbar spine was three times greater than the standard action, so it was strange not to get hurt. To be honest, it's 100 times more useful for a novice to squat with an empty pole and not sway, than for you to carry dozens of kilograms to do deformation. Last time I saw a little girl squatting 80kg kilograms with an old gun on the first day of getting a card in the gym. After squatting, her knee was so painful that she was helped out by a friend. It's really worthwhile.

I have sorted out three common pits for beginners to practice compound movements, all of which are the problems I have stepped on or seen the most:

The fitness circle has been arguing fiercely about private education. One school said that novices must be invited, otherwise the wrong action would not be worth the loss. The other school said that there are too few reliable private education now, and most of them are selling classes, purely paying IQ tax. In fact, both of these statements are correct, depending on your own situation: if the budget is sufficient (one class costs more than 300, and you can buy at least 12 classes), find someone with one of the four certifications of ACE/NSCA/ACSM/NASM, and first give you a posture assessment and ask if you have any old injuries, instead of bragging about how many students he has taken and how many pounds he has lost, this kind of personal education can help you quickly correct the movement pattern. It doesn't matter if the budget is limited. Now, you can learn a lot of reliable free tutorials in bilibili and Xiaohongshu, such as Jeff's novice series and the "Guide to Mass Fitness Action" issued by the State Sports General Administration. You can practice in slow motion in front of the mirror and make a video for yourself after each practice, so you can learn the same, instead of saving money to buy classes.

Oh, by the way, don't believe in the devil's plan of "practicing six days a week and taking a day off". It's really unnecessary. I've seen too many new people who just got a card and soaked it for 2 hours every day. As a result, they were exhausted in less than two weeks, and the card was directly thrown at home to accumulate dust. The training frequency of beginners really doesn't need to be too high, just 2-4 times a week. Even if you only practice for 30 minutes at a time, you can practice the three movements in the above table, each doing 3 groups, 12 times in each group, and walking on the elliptical machine for 10 minutes in the rest of the time, which is better than practicing for 3 hours once every half month. If you are really tired from work and don't want to move, wearing sneakers to the gym and walking on the treadmill for 20 minutes can be regarded as completing the task. Don't give yourself too much psychological burden. Habits are cultivated slowly, not forced out.

There is also a point that many people are entangled in: Do you want to practice strength or do aerobics first? There is no standard answer to this. If you don't have a large weight base, and your BMI is below 28, and you want to gain muscle or shape, it's no problem to start with strength training. When muscle mass increases, your basal metabolism is high, so it's not easy to get fat when you eat something. If your BMI is more than 28, and you usually gasp when climbing the third floor, then really don't drag yourself to squat. Start with low-impact aerobic exercise such as brisk walking, swimming and elliptical machine, and lift your heart and lungs for 40 minutes three times a week, and then lose about 10 pounds before touching strength training, otherwise your knee will be too stressed and easily injured. By the way, if you want to lose weight, don't stare at weighing scale every day. It's normal for you to gain a pound or two after training. It's much more reliable to see if your pants are loose than to see weighing scale.

By the way, there are a few pits I have stepped on: you must warm up before practicing, and don't lose weight when you come up. 5 minutes of dynamic stretching +2 groups of light weight warm-up groups can help you avoid 90% strain; Don't learn what those people on the Internet drink and eat protein powder. You can practice for three times a week for half an hour and eat normally. It is enough for protein to eat two more eggs and two pieces of chicken, so it is not worthwhile to spend that money; If a certain part hurts for more than 3 days after practicing, don't carry it hard. Go to the hospital quickly. Don't think it's "normal pain". I had a friend who had a rotator cuff strain for half a month and finally had an operation and rested for half a year.

In fact, to put it bluntly, fitness is a matter of getting along with yourself. You don't have to compare with others or set too high a goal for yourself. You can stick to going every week and don't do anything foolishly. Slowly, you will find that you can't breathe when climbing the stairs, you don't have to work hard to carry things, and you can look good in clothes. Those vest lines and peach hips you want will come naturally after a long time. What's the hurry?