One: Aerobic training plan (reference): Take a brisk walk on an elliptical machine or a treadmill (elliptical machine is recommended as the first choice, which has little effect on the knee joint) 3-4 times a week, 40-50 minutes each time, 3-5 kilometers away, and the heart rate is controlled at 220- 60-70% (that is, the intensity of the words is not very laborious).
Two: Strength training plan (4-5 times a week, each time about 50 minutes)
1. Treadmill jogging 10 minutes.
2. Stretch the muscles to be trained (using static stretching). On the first day of back+biceps training day, row barbells 15-20RM (times). X2 group (rest 60-90 seconds between groups). Pre-neck pull-down 15-20RM (90- 120s rest between movements) Sitting posture equipment paddling 15-20RM dumbbell single arm paddling 15-20RM pull-ups (optional) 5-20RM sitting posture dumbbell alternately bending/kloc-0. On the third day of leg training at 5438+05-20RM, Smith squatted down: 15-20Rm (times) X3 group sitting leg lifting 15-20RM leg flexion and extension 15-20RM leg bending 15-20RM leg bending and hard pulling. Smith's barbell press 15-20RMX3 group upward inclined dumbbell press 15-20RM upward inclined dumbbell bird 20-25RM sitting dumbbell press 15-20RM station dumbbell side lift 15-20RM abdominal exerciser 15-20RM. ! )
Diet: eat less and eat more, slow down the eating speed, eat more vegetables and coarse grains, drink more water, and control the intake of high-calorie food.