The first step is warm-up training.
There must be a warm-up session when you exercise. Don't rush to train. You need to warm up your body joints, activate muscle groups, improve blood circulation, and let your body gradually enter a state of exercise. At this time, regular training can reduce the risk of fitness injury and improve the training effect.
We can dynamically stretch the body muscles to improve the flexibility of joints, and then do a group of jumps or jogs 10 minutes to improve the blood circulation of the body, let the body warm up slowly and find the state of exercise.
Step 2: Conduct resistance training.
In fitness training, strength training should be arranged first, not aerobic exercise first. No matter what your fitness purpose is, I suggest you do resistance training when your physical strength is the most abundant, because at this time, your physical strength is strong and your attention is relatively concentrated, and you can also perform well in strength training, stimulate muscle development and reduce muscle strain.
We can arrange resistance training for 30-60 minutes according to our training objectives. You should arrange the target muscle group reasonably, give the muscle enough rest time and exercise the same muscle group often, otherwise the muscle will always be in a torn state and cannot be repaired.
Generally, the rest time of large muscle group is 72 hours, and that of small muscle group is 48 hours. We can arrange 2-3 muscle groups for training at a time, so that other muscle groups can get enough rest.
The third step is to arrange aerobic exercise.
For those who gain muscle, it is recommended to train for 30 minutes at a time and arrange aerobic exercise 2-3 times a week. For people who lose weight, it is recommended to train for 40-60 minutes each time and arrange aerobic exercise 4-6 times a week.
In the choice of aerobic exercise, start with low-intensity exercise (walking, jogging, cycling, mountain climbing, etc.). ), and then gradually increase the intensity of exercise (variable speed running, swimming, playing ball, skipping rope, HIIT interval training, etc. With the improvement of physical endurance, choosing exercise with high calorie consumption can enhance physical fitness, reduce muscle loss and maintain the metabolic level of the body.
The fourth step is to relax stretching.
After fitness training, the body sweats and heats up, and the pores expand. At this time, the body's immunity is very low, and bathing is not recommended.
We need to relax and stretch the target muscle group statically to avoid muscle congestion and promote muscle repair. We can stretch for 10 minutes to promote the body to return to normal temperature, and then take a bath after 30 minutes, which is the best for our health.