Aerobic exercise:
Recommended items: elliptical machine and treadmill can be selected for gym exercise;
Exercise frequency: 3-5 days a week, moderate intensity combined with high intensity exercise;
Exercise intensity: it is recommended to be 40%-60% of the maximum heart rate (maximum heart rate =220- age);
Exercise time: at least 30 minutes each time;
Total amount of exercise: consume at least 1000 kcal per week;
Strength exercises:
First, self-test 1-RM, which is the maximum weight that can be lifted at a time.
In order to increase strength and muscle mass: each group repeated 8- 12 times; 2-4 groups each time; Rest between groups for 2-3 minutes; The load is 60%-80% of 1-RM; 15- 20 minutes each time.
In order to improve muscle endurance: each group repeats 15-25 times; 65438+ 0-2 groups each time; Rest between groups for 2-3 minutes; The load is about 50% of 1-RM; 15- 20 minutes each time.
Exercise frequency: each large muscle group trains 2-3 times a week, and the exercise interval of the same muscle group should be at least 48 hours.
In this way, core aerobic exercise+strength exercise, plus warm-up finishing time will probably be 1 hour.