Fitness part order

For fitness veterans, they all have their own set of fitness routines that suit them, but for novices, they may fall into the dilemma of not knowing which muscle to train first when they walk into the gym. So many beginners will train with this equipment and then that equipment, and then punch out and go home after training them all. In fact, such aimless fitness is ineffective, so today the editor will introduce to you the order of fitness parts, so that many novices can avoid some detours.

But what you should know is that the order of muscle training plays a vital role in the training effect. Reasonable order and scientific sequence can greatly improve the efficiency and effect of your daily exercise. And for beginners, what kind of muscle training sequence is more efficient? Today, let’s discuss how you should arrange the order of muscle exercises when exercising.

Principle 1: High energy consumption first, low energy consumption later

The first point of the correct order of fitness exercises is "high-energy first, low-energy later", which means that high-energy exercises should be put before low-energy exercises.

For example, some exercises that train large muscle groups, such as chest muscles, back muscles, leg muscles and other parts of the body, should be started after the warm-up exercises are completed. Because training large muscle groups consumes more energy and more cooperating muscles are involved in the training, you need more physical strength when doing this type of training so that your movements can be more standard and your training can be more effective.

In addition, some low-energy training, such as training of small muscle groups such as triceps and abdominal muscles, should be completed after training of large muscle groups, because the energy required for training small muscle groups is lower than that for training large muscle groups. This is very important for some people who train two parts of the body a day. If you complete the training of small muscle groups first and then complete the training of large muscle groups when you do not have enough physical strength, the effect of training large muscle groups may be greatly reduced.

Principle 2: Large muscle groups first, small muscle groups later

The second principle to follow is to train the large muscle groups first and then the small muscle groups.

During fitness, you can't just randomly match the movements and practice each movement once to get good results. Movements that train large muscle groups will lead to the training of certain other muscle groups. Movements that train large muscle groups will lead to the training of certain other muscle groups. For example, the triceps will be used when doing the bench press. If you train the small muscle groups first, and then train the large muscle groups when the small muscle groups are already insufficient in strength, the auxiliary muscles will not be able to fully participate in the training, and the training effect of the large muscle groups will be reduced.

Principle 3: Weak areas first, strong areas later

The third principle to follow is to train the weak parts first and then the strong parts.

First of all, we need to clarify what is the purpose of our fitness? Do you want to train a certain part of your body to surpass ordinary people? Or do we need to coordinate the whole body and develop in an all-round way? I believe most people's goal is the latter. Therefore, we must understand that there is a weak point effect in the fitness process, and a certain weak point may affect your long-term training results.

Let’s take an example: if you want to complete pull-ups, your back muscles can support you to do 12 reps per set, but your arm strength is insufficient, so you can only complete 8 reps per set each time. Wouldn’t the training effect be very different? Therefore, what we should pursue is multi-directional and comprehensive development rather than encouraging the development of a certain part of the muscle. The most common example is what is often called "lamb legs" in the fitness circle, which is caused by focusing only on upper body training and neglecting lower body training.

Principle 4: Compound movements first, isolation movements later

In fitness training, there are compound movements and isolation movements, and the principle we should follow is to do compound movements first and then isolation movements.

Compared with isolated movements, compound training movements are movements that train a single muscle group, while isolated movements are movements that train multiple muscle groups. Generally speaking, the more joints involved and the more muscles involved, the more obvious the overall training effect will be. Therefore, it can be said that compound movement training kills two birds with one stone and is more efficient. Typical compound movements include squats, bench presses, deadlifts, etc.

For beginners, compound movements can significantly increase muscle volume, significantly enhance muscle strength, and train muscles in a comprehensive and coordinated manner, while isolation movements should be placed after compound movements to create more obvious lines and improve muscle separation. To use a more common metaphor, compound movements are like building a rough house, while encouraging movements are like the fine decoration. Therefore, compound movements can be considered the foundation of fitness. If the basic dimensions and strength are not established, how can we talk about fine workmanship?

Principle 5: Fat loss first anaerobic, then aerobic

In many cases, the first exercise we start doing when we get to the gym is the treadmill, because in traditional concepts, the treadmill is a holy grail for fat loss, and it can also be used as a warm-up before exercise.

However, when the human body starts exercising, it will first consume the glycogen in the body as fuel for the body's movement. Fat, as a substitute energy source, will not be consumed in large quantities at the beginning of exercise. The purpose of fat loss is to burn the fat in the body. Therefore, when exercising, we can slightly adjust the order of aerobic and anaerobic exercise. In this way, the efficiency of fat loss can be greatly improved!

The main energy consumed by strength training is glycogen, so if you do strength training first, part of the body's glycogen will be consumed. Then you do aerobic exercise. When the body's glycogen is insufficient, the proportion of fat consumption will increase, and fat loss will be more effective!

Principle 6: Listen to your body

Last but not least, if you have already moved beyond the entry-level level, then just listen to your body!

For beginners, a very important sentence is "Fitness starts with brain fitness", that is to say, at the beginning of fitness, more theoretical knowledge is needed to improve one's own training system. In this way, compared with random training, it will have considerable advantages. But if you are an experienced veteran, then just follow your body's instructions, because your body has adapted to high-intensity training, and I believe that your muscle dimension and muscle strength have reached a certain level. As long as you are in good shape and have sufficient muscle strength, then just follow your own training plan!