How to start fitness for people with zero foundation:
1, exercise and fitness start from low-intensity aerobic exercise to improve cardiorespiratory function.
Zero basis of wanting to exercise fitness, it is recommended to start from the medium-low intensity aerobic exercise, and gradually improve the lung capacity and heart strength, so that it is not easy to be discouraged. Improving your exercise capacity and gradually increasing the duration of exercise will help your body burn more calories and achieve fitness.
Medium and low intensity exercise recommended fast, jogging, cycling, square dancing, ball, swimming and other sports, more than 40 minutes each time, medium and high intensity exercise recommended gap running, HIIT training, boxing, jumping rope, etc., 20 minutes each time to achieve the effect of jogging 40 minutes. Zero-based fitness is recommended to maintain more than 3 times a week to improve their level of exercise.
2, muscle building more resistance training, starting with compound movements, to enhance the muscle dimension.
People who are usually weak and thin are advised to do more resistance training to improve muscle dimension. Especially after 30 years old, muscle loss year by year, muscle gain and fat loss need to do resistance training. Resistance training can start with compound movements.
such as squatting, hard stretching, pull-ups, rowing, propulsion, push-ups and other actions, each action is 4 to 5 groups, each group is 10-15RM, each group interval time is about 45-60 seconds. Zero base fitness people need to reasonably allocate muscle group training, can not work out every day, pay attention to the target muscle groups to combine work and rest, each training after the large muscle groups to rest for 3 days, small muscle groups to rest for 2 days.
3, step by step, gradually increase the intensity of training.
Sports fitness program is not set in stone, but gradually, according to their own actual condition and fitness progress, slowly adjust the fitness program, so as to practice excellent body proportion. The training intensity of the novice is very low, but after 2 to 3 months of fitness, your overall fitness significantly improved.
Whether you are building muscle or losing fat, you need to regularly increase the difficulty of your training. For example, increase the level of load, choose exercises with higher fat-burning efficiency, avoid fitness bottlenecks and practice your body faster.