Step 1. People who have just started to exercise will have poor physical fitness. At this time, we can only start with low-intensity exercise, such as brisk walking, cycling, square dancing, mountain climbing, and Tai Chi. They are all good An entry-level option, these exercises are easier to start for people with a larger weight base and less likely to give up midway. You can choose a sport that interests you more, which will make it easier to stick to it.
It is recommended to exercise for about 1 hour a day, no less than 4 times a week, which can promote blood circulation in the body, gradually strengthen cardiopulmonary function, improve exercise ability, and lay a good foundation for medium-to-high-intensity exercise.
Step 2. After 1-2 months of low-intensity training transition period, you will find that exercise gradually becomes more comfortable. At this time, you can try moderate-intensity training, such as jogging, badminton, and playing sports. Aerobic exercises like basketball and swimming.
Recommendation: Arrange exercise more than 4 times a week, no less than 40 minutes each time. Long-term persistence can improve immunity, maintain youthful body functions, slow down the rate of aging, and promote the body to burn fat. Improve the obesity problem and gain a slim figure and a healthy body.
Step 3. People over 30 years old should also pay attention to strength training in addition to necessary aerobic exercise. Otherwise, muscles will show a trend of loss year by year and the body will easily become flabby and bloated. To maintain a toned figure, you need to perform resistance training regularly.
At first, start with strength training such as low-load dumbbells and barbells. Pay attention to the training of large muscle groups ((thighs, back muscles, chest muscles, etc.)). Choosing compound movements can promote the development of multiple muscle groups. , effectively prevent muscle loss, help you improve your body proportions, and help shape a tight body line.
For chest training, you can choose bench presses, flyes, push-ups and other movements, and for back training, you can choose rowing and pull-ups. For leg training, you can choose squats, lunges and other movements. After exercising each target muscle group, you must arrange a rest period of 2-3 days before starting the next round of training. Only by combining work and rest can the muscles grow. Gotta get stronger.