Strength training or aerobic training first?

Many people who are training don’t know much about whether to do strength training first or aerobic training first. We must pay great attention to these matters in order to achieve better results in future training. Therefore, we must pay great attention to the order of strength training first or aerobic training first. Let us understand together whether to do strength training first or aerobic training first.

1. It is better to do strength training before aerobic exercise. Doing aerobic exercise before strength training will consume physical strength and is not conducive to full-strength strength training. If aerobic exercise is done after strength training, it can provide oxygen for the tired body after strength training, and it can also relax the body, which is beneficial to the body's recovery and muscle growth.

Before strength training, you need to warm up and stretch your muscles appropriately.

2. A complete fitness program should include eating (diet), exercise (training), and sleep (sleep). Exercise consists of three main parts: cardiopulmonary, strength, and flexibility. In view of this, the training plan I give is: start with 5-10 minutes of aerobic warm-up, end with 5-10 minutes of stretching and relaxation, and 40-50 minutes of strength training in the middle. The main strength training includes: 1) Back: pull-ups (pull-ups in front of the neck); 2) Chest: flat bench press (seated chest press); 3) Legs: barbell squats (Smith squats); 4) Shoulders: barbell presses (dumbbell presses); 5) Arms: barbell curls (dumbbell curls); 6) Abdomen: sit-ups (sitting leg raises).

Training notes: Train 3 times a week, every other day, for about 1 hour each time, exercise the whole body, one movement for each part, the movements in brackets are reserved, 3 sets of one movement, 8-12 times per set, 2 minutes interval between movements, 30-60 seconds interval between sets, exhale when exerting force, inhale when relaxing, and the movements should be steady and slow. Gradually increasing the weight is necessary to allow the muscles to adapt and respond to training. Use freely adjustable weight machines for training. This allows the muscles to better respond to the resistance created by the machine. Because it allows more muscles to participate in the exercise. When performing the movement, whether lifting or lowering, you must control the movement so that you can concentrate your strength and avoid using leverage.

Each of us needs to do some exercise every day to help us better enhance our physical fitness and improve our immunity and resistance. This can greatly alleviate the problems we encounter and help us live a healthier life faster and better, free from the troubles of disease.