It is recommended that you work out for about 1 hour a day, no less than 4 times a week, to promote blood circulation in your body, slowly strengthen your cardiorespiratory fitness, improve your athletic ability, and lay a good foundation for medium- to high-intensity exercise.
Step 2, after 1-2 months of low-intensity training transition, you will find that the movement slowly become comfortable, this time you can try medium-intensity training, such as jogging, badminton, playing basketball, swimming and other aerobic sports.
Suggestion: Arrange for more than four workouts per week, each no less than 40 minutes, long-term adherence can enhance immunity, maintain youthful body functions, slow down the speed of aging, but also promote the body to burn fat, improve the problem of obesity, and reap the benefits of a slimmer body with a healthy body.
Step 3, after 30 years of age, in addition to the necessary aerobic exercise, but also should pay attention to strength training, otherwise the muscle will show a trend of loss year by year, the body is easy to become flabby and bloated. To maintain a tight body line, you need regular resistance training.
The first look from the low load dumbbells, barbells and other strength training to start, pay attention to the training of large muscle groups ((thighs, back muscles, pectoral muscles, etc.), the choice of composite movements can be driven by the development of a number of muscle groups, the effective prevention of muscle loss, to help you to enhance the proportion of the body, helps to shape the body line of the firm.
The practice of chest can choose to bench press, bird, push-ups and other actions, the practice of back can choose to row, pull-ups, hard pull, etc., the practice of legs can choose to squat, lunge squat, etc., each target muscle groups to arrange 2-3 days of rest after the exercise in order to open the next round of training, the combination of work and rest, the muscles can grow up to be stout.