How do health plan

<P> Each training session should not exceed 1 hour, because 40 minutes anaerobic training, some of the important impact of the training will be a substantial reduction of endocrine hormones, until the basic stop, resulting in muscle loss. .</ P> <P> a simple first </ P> <P> for beginners, the training of science is simple, basic training of the compound, such as bench press, squat, dead lift and so on. .Although these simple movements are boring, but the result was beyond doubt. .</ P> <P> Second, targeted </ P> <P> the best of your training program with a large paper, large list, the training objectives should be written in red pen the most visible position. .The more specific the better it is when you are tired of boring training, when you want to be lazy, those bold words will stimulate you deeply, make you feel shame for their own inertia. .</ P> <P> Third, continuous and progressive </ P> <P> continuous and progressive training program is to develop two important principles. .Do not adhere to the training, the muscles will not get ongoing, regular stimulation, resulting in slow growth; training does not increase strength, muscle stimulation given to the adaptability, growth will slow. .In addition to ensuring an effective training program continuity, but also to ensure a gradual increase in training intensity. .</ P> <P> four frequency </ P ><!-- AFP Control Code / Caption. Left vertical banner --><!-- AFP Control Code End/No.--> <P> frequency .refers to the practice several times a week. .Frequency setting depends on your ability to recover after training, but also depends on the physical recovery, sleep and nutrition of three factors. .In general, families with working with a two-week primary cycle trainers to practice more appropriate weight. .For students, the three week cycle is possible. .Depending on the specific arrangements for each cycle time and physical condition, the best two-day training cycle, training day, upper body, leg training day. .</ P> <P> five, the number </ P> <P> number is the amount of training, practice the number of groups, each number and length of rest time between the two groups and so on. .First of all, the arrangement is not a fixed number of groups, but each action must have a warm-up group. .The role of warm-up group are: 1. Speed up the metabolism, into the training state; 2. Full activity of the joints and ligaments, to avoid injury. .Second, the formal group 2 to 4 is appropriate, less number of groups will help to improve training efficiency. .The official number of each group of 6 to 12 times, warm-up group of not less than 20 times. .Finally, each training should not exceed 1 hour. .</ P> <P align=right> (internship Editor: Chen Xingdi) </ P>.