The purpose of aerobic fitness for girls is to exercise cardiopulmonary function, lose fat, enhance endurance, improve body shape, etc.
Time period selection:
1. Exercise after breakfast and after sunrise. Eat 100 grams of easily digestible food and a little milk 30-60 minutes before exercise.
2. Exercise one and a half hours after breakfast.
3. Start two hours before dinner and eat 100 grams of easily digestible food 30-60 minutes before exercise.
4. One and a half hours after dinner and one hour before going to bed, choose according to your own habits.
Aerobic exercise includes: swimming, running, aerobics, mountain climbing, rope skipping, playing ball, etc. You can choose any one, and the time should be controlled to 45-60 minutes. Jogging is also acceptable.
Control the target heart rate, that is, the pulse is within (220-age) × (65%-85%). Those who want to lose abdominal fat should do 2-3 groups of sit-ups after aerobic exercise, each group 25 above. The total exercise time should not exceed 90 minutes at a time.
Exercise 4-5 times a week, or 7 times if you are physically strong. It is not advisable to exercise on an empty stomach or before sunrise in the morning. Exercise will consume glycogen in the body. Generally, the exercise time should be one and a half hours after a meal, or 30-60 minutes before exercise, add a small amount of easily digestible food and water.
If you don’t eat and take supplements before exercise, it will affect the effect of fat loss or muscle gain, and there will also be side effects. Gym training plan: Aerobic exercise: exercise cardiopulmonary function, lose fat, enhance endurance, etc.
1. Spinning bicycle: good atmosphere, high intensity, high fatigue and good effect.
2. Aerobics: Good atmosphere, moderate intensity, moderate fatigue, and moderate effect.
3. Treadmill: In the atmosphere, medium strength, medium fatigue, medium effect.
4. Yoga: good atmosphere, moderate intensity, moderate fatigue, and moderate effect. Choose any kind of exercise for 45-60 minutes. Those who want to lose abdominal fat can do 2-3 groups of sit-ups after exercising, with more than 25 in each group. The total amount of exercise should not exceed 90 minutes at a time.
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