How to arrange the fitness sequence in the gym

For the vast majority of ordinary fitness enthusiasts, the most common order that is least likely to go wrong is warm-up → strength training → aerobic/functional training → stretching and relaxation. There is really no need to do anything fancy, but there is no need to regard the order as a rigid rule. It all depends on your status and training goals for the day.

When I first entered the gym, I practiced blindly. I ran for 40 minutes before I started lifting weights until my whole body felt weak. I could lift a 25kg dumbbell steadily, but I could not lift 20kg that day. My weight did not increase at all after half a month of training. Later I found out that all the glycogen for energy was built in running first, and the strength training was not exciting enough at all. A novice brother I brought along two years ago was even more aggressive. He applied for the card and went straight to the bench press rack for the first time. He dared to add 100kg of weights as soon as he got up. He stretched his pectoralis major after just half a set and was so painful that he couldn't lift his arms for two weeks. This is a typical example of skipping the warm-up. To put it bluntly, the warm-up is like driving a car that has been frozen all night in the winter. You have to idle for two minutes before slamming on the accelerator, right? Otherwise, the engine will be destroyed for you, and the same is true for joints and muscles.

The most heated debate on the Internet right now is about who comes first, strength or aerobics. People who want to gain weight by standing believe that you must practice strength first, otherwise you will be unable to lift heavy weights if your glycogen is depleted. Muscles will not grow, and you will lose muscle if you do aerobics for too long after strength training.； People who are fat-burning people say that you should complete your strength training first, and then do aerobics when your glycogen is depleted. The efficiency of directly burning fat can be more than 30% higher. In fact, both sides are right. It all depends on your current needs: If you focus on building muscle in the past six months, then you can either arrange aerobics on rest days, or do a low-intensity elliptical machine for up to 20 minutes after each strength session. ； If you just want to quickly get rid of the belly fat accumulated during the New Year, then there is nothing wrong with arranging 30-40 minutes of moderate-intensity aerobics after strength training. If you replenish enough protein in time after training, you will not lose much muscle.

This sequence is not necessary in every situation. For example, you are so tired at work today that you can’t even lift your feet. You originally planned to squat and do aerobics, but when you get to the gym, you feel like you are floating. Then you can first step on the elliptical machine for 10 minutes to warm it up, do a few sets of shoulder and back exercises, and then walk slowly for the rest of the time to relax. There is no need to do squats and hurt your knees.； If you are signing up for a crossfit or boxing group class that day, the course design already clearly links warm-up, strength, and cardiorespiratory training. You can just follow along and you don’t have to add items on your own.

I have been practicing for almost 6 years, and I still don’t get stuck in the order. Occasionally, I can play basketball with my friends for half an hour after I am in good shape. If I am in bad shape, I will pack my things and go home after 20 minutes of training. The purpose of fitness is to make yourself comfortable. As long as you don’t make such low-level mistakes as pressing heavy weights without warming up, or walking away without stretching after training, you can do it in any order. You really don’t have to argue with others over the order.