It is generally combined with aerobic training and equipment training. The amount of aerobic training is generally not less than equipment training. The training of the equipment is based on the medium-intensity training of “light weight, multiple groups and short breaksâ€. Mainly anaerobic training, supplemented by proper aerobic training.
First, the concept of bodybuilding and fitness
People's understanding of bodybuilding and fitness is often ambiguous. Some people think of "big muscles" as a synonym for "fitness." Some people think that fitness exercises are bodybuilding exercises and are equated with middle-aged people. In fact, bodybuilding and fitness exercises are two different concepts. They are both related and different.
(I) Fitness Exercise: refers to the physical exercise that general healthy people engage in to enhance physical fitness. It is mainly to develop and enhance the function of human internal organs. In particular, the cardiovascular system and respiratory function, as well as strength, endurance, etc., are mainly exercises that perform aerobic metabolism. However, due to the different age, sex and health status of participants, various contents are different. Such as jogging in the morning, there are elderly people playing tai chi and so on.
(B) Bodybuilding: (BODY-BUILDING) is a freehand, dumbbell, barbell, kettle bell and other heavy or special equipment, using a variety of movements and effective methods to exercise, increase physical strength, developed muscle, The physical activity that improves body posture and cultivates sentiments is a branch of weightlifting and an independent competition. Because it is a game of health, strength and beauty, it is called bodybuilding competition.
(III) Fitness training: Through various forms of physical exercise, it can improve the function level of internal organs, especially the cardiovascular system, and finally achieve the goal of enhancing physical fitness. It is generally combined with aerobic training and equipment training. The amount of aerobic training is generally not less than equipment training. The training of the equipment is based on the medium-intensity training of “light weight, multiple groups and short breaksâ€. "Light weight": Generally 20% of the maximum weight - - 30%, up to no more than 40%. "Multiple groups" are generally not less than 3 groups and not more than 5 groups. "Multiple times": no less than 15 times in each group. "Short Intermittent": Generally 30 - 40 seconds, no more than 60 seconds.
(D) Bodybuilding training: It is mainly based on developed muscle mass and muscle-building lines. Mainly anaerobic training, supplemented by proper aerobic training. Oxygen-free (instrument) training uses high-intensity training with "high weight, low number of groups, fewer times, and appropriate intervals." It has two meanings:
(1) Fitness and Body Building. The purpose is to develop a well-balanced figure and improve the health of the body.
(2) Athletic bodybuilding. Through scientific training, reasonable nutrition, and fullness and recovery, the muscles of all parts of the body are developed to the utmost, so that body shape is bodybuilding and full of sculpture, in order to win the competition.
Second, the relationship between the two:
Judging from the two concepts, fitness exercises are of a low-level and universal nature, while body-building exercises belong to a high-level, improved nature, and specialization. Fitness exercise is a foundation, and the development of bodybuilding exercises has improved fitness exercises. The purpose of both is to enhance people's constitution, a body that focuses on health, and a body that focuses on bodybuilding. Therefore, regardless of the age of men and women, we must not only exercise properly, but also exercise bodybuilding, so that our body is both healthy and fit.
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