What is the most reasonable sequence of fitness in the gym?

For the vast majority of ordinary bodybuilders whose goals are to gain muscle, lose fat, and improve overall physical fitness, the most reasonable sequence is "dynamic warm-up → strength training of target muscle groups → aerobic training → static stretching." Don't change the order blindly. Anyone who has been through the pit knows that the training effect is not even half a star.

I didn't understand anything when I first started working out. As soon as I entered the gym, I ran on the treadmill for 40 minutes. I was sweating profusely and felt weak all over before doing chest exercises. I could push 40kg of weight for one set, but my chest was shaking so much in the third set. The coach came over and patted my shoulder and said, there is only so much glycogen in your body to supply energy. You should give it all to aerobics first. There is no energy to support strength training, not to mention deformed movements, and insufficient muscle stimulation, which means half a class is in vain. Later, I adjusted the order, doing strength training first after warming up, and putting aerobics last. The capacity of chest training increased by one-third. The soreness after training lasted until the next day, and the size of the chest muscles increased more than twice as fast as before.

Of course, this does not mean that this order is an iron rule and works for everyone. If there is a fight, there are many differences about the order in the fitness circle. I know an old man who has been training for marathons for five years. He goes to the gym to make up for his endurance shortcomings and strengthen his core to avoid running injuries. Every time he goes, he runs a 10-kilometer tempo run first, and then does core and lower body strength training. Last year, his marathon time increased by 23 minutes. If he had to follow the general order and ask him to practice strength first and then run, it would delay his core training goals. There are also newbies who are new to fitness and whose physical fitness is so poor that they can barely hold a 2kg dumbbell. They can also do a low-intensity elliptical machine for about 10 minutes to increase their heart rate and joint mobility before touching the strength. Don't just carry the weight hard, which may cause injuries.

By the way, some people always think that warming up and stretching are just a process, and you can just jump around a few times and you're done. This is really not the case. The warm-up should follow your training area of ​​the day. For example, for shoulder training today, the warm-up should include shoulder wraps, elastic band pulls, and other actions to activate the rotator cuff. Otherwise, if you directly load heavy weights, it is easy for your shoulders to snap, and serious strains can occur. Don’t be lazy when it comes to stretching. I found it too troublesome to stretch my legs last time, so I just stretched them for 30 seconds and then left. The next day I took the subway to work, and when I stood up, my legs went weak and I almost kneeled down on the aunt next to me. I still remember it from my death to this day, and I had to hold on to the handrails when going up and down the stairs for two or three days. It was an old sin.

If your training plan for the day is special, such as a specially arranged strength day or aerobic day, you can adjust it flexibly instead of rigidly following the entire process. For example, you can do long-distance aerobics on weekends and just run directly after warming up. There is no need to forcefully add strength items, which will consume too much energy and affect the aerobic effect.