What is a reasonable exercise? How do I arrange a training program?

Reasonable exercise must first be what your body can bear, and secondly, you must insist on exercising step by step, of course, under the condition that the conditions (such as time, equipment, venue, climate, etc.) are suitable.

In terms of training items, I personally think that jogging or climbing is appropriate in the morning, and it is advisable to spend about 15 to 20 minutes a day (Note: from the perspective of air and human body tolerance, under the premise of time permitting, morning exercise is not easy to be too early; Do not eat on an empty stomach. ）。

Take one or two mornings off per week.

If conditions permit, you can exercise some ball games before dinner, such as basketball, badminton, table tennis, etc., at this time, the amount of exercise can be adjusted according to your physical fitness and time, three to five times a week.

Normal, reasonable exercise time, most people don't have this time. As long as you can keep exercising every day, it's fine. For example, climbing a stairs. Ride a bike.

Jog for 1 hour a day plus eat a sensible diet.

Suggestions: 1. The best time to exercise is 5:00-7:00 in the morning. If you have limited time, you can choose any exercise time, depending on your personal situation. (Personal opinion).

2. Exercise moderately. Exercise at least three times a week for more than half an hour each time. Generally, the intensity of exercise is controlled according to the heart rate at the time of exercise: it is advisable to reach 150 170 beats per minute minus age. (World Health Organization perspective).

Based on these, it is recommended to choose the following fitness methods:

1.Push-up.

Push-up. Push-ups are highly adaptable as upper limb thrust training, and can exercise the pectoralis major muscle, anterior deltoid muscle, triceps brachii and waist and abdominal core strength. Push-ups are freehand training, which is very convenient and flexible, suitable for fitness novices, ladies and middle-aged and elderly people; It can also satisfy well-trained senior bodybuilders.

2.Pull-up.

Forehand pull-ups.

Pull-ups are the classic movements of the upper limb tension training, there are forehand, backhand, wide pull, narrow pull and other styles, not only can train the biceps, deltoid and forearm muscles but also exercise the latissimus dorsi group, is a must for blind lift fitness, but also suitable for most fitness, but for obese people with large weight, pull-ups will be difficult, you can gradually use dumbbell arm curl transition exercise to achieve strength improvement.

3.Pad crunches and supine leg presses.

Crunch exercises. Supine leg raises.

Lying on the yoga mat can do abdominal curls and supine leg raises respectively to exercise the waist and abdominal muscles, because most people have a small belly, Shensen abdominal muscles are very weak, doing abdominal muscle exercises is also necessary for fitness, and it is also conducive to the improvement of core strength.

4.Freehand squats and lunges.

Freehand squats. Lunge squat.

Squats and lunges are the main means of exercising the strength of the lower limbs, especially the quadriceps and gluteus maximus muscles are conducive to strengthening the stability and balance of the human body.

5.Jogging. Running is anaerobic exercise, is a part of fitness exercise, in order to achieve the purpose of reducing fat and shaping the body, improve endurance, it is advisable to jog appropriately for long distances, treadmill can also be, if you run in the wild, you should try not to do it on the hard road of Chabi, otherwise it will damage the knees of the middle-aged and elderly people.

The above suggestions are basic exercises, relatively basic, suitable for most people, if you want to intensify the exercise, as I said above, you need to adjust it individually.

Effective fitness should be done with a combination of anaerobic exercise and aerobic exercise, and the diet should not consume too much fat. Warm up before exercising and pay attention to stretching after exercising.

At the same time as stretching training, you should do gradual strength training for body parts, and eat more high-nutrient and high-protein foods.

The first point is that in the training plan, then it is indispensable to eat more low-calorie and low-protein foods, such as beef and chicken, so that your diet plan can be adjusted well, and the perfect combination from fitness to diet can achieve good results.

1.Adequate and serious warm-up training is the most responsible behavior for your body

2.Don't compare, start with a low weight and slowly add up:

How do I organize my own fitness training plan and teaching?

It is very important to warm up before exercise, which can increase the core temperature of the body, reduce joint viscosity, and increase the flexibility of joints and muscles. Proper warm-up can not only reduce your risk of injury during exercise, but also the fitness exercise time is generally about 1 hour.

There must be a reasonable plan, step by step, and this choice should be followed whenever you increase the training load with a larger load than the original, otherwise it will be counterproductive.

Before making a plan, you should understand your physical condition to see if you can adapt to high-intensity training, and then see what you need to focus on.

Depending on your free time, you can set aside three to five days a week to work out for great results.

Be very regular, find a plan that suits your training, and pay more attention to your diet at ordinary times.

Try to find a fitness trainer and ask him to tailor a plan for you, don't practice on your own, and prevent harm to your body.

First of all, it is necessary to learn to warm up, then choose a training exercise that is suitable for your body, train regularly, and remember to stretch after training.

Find a personal trainer, work harder every day, grit your teeth and stick to the past.

I usually follow keep, and I can choose different levels of exercise according to my own situation.

You can find a professional fitness coach to give you a professional training plan, pay attention to your diet, and combine work and rest.

Find a training that suits you and train regularly.

Exercise should be scientific, step by step, meals should be reasonably arranged, and strenuous exercise can only be carried out after 1 hour and 30 minutes after meals; Don't overeat and don't drink plenty of water before exercising; Adequate preparation activities before exercise, and attention should be paid to breathing rhythm during exercise. Slow relaxation running: suitable for the elderly and people with poor physical fitness, light pace, muscle relaxation, natural posture, long exercise time (40-60 minutes is appropriate), the amount of exercise is limited to not panting, suitable for morning exercise or auxiliary exercise after exercise.

Fitness is about persistence, so you can't make a plan too aggressively, you should take it step by step, and make more adjustments according to your own situation and adaptation.

Understand your physical condition, determine your fitness goals, and develop a fitness plan based on the principle of step-by-step.

Make a plan according to your physical fitness, try to train within the range you can bear, and exercise should also be matched with nutritious meals, scientific and reasonable fitness.

bThere are so many things that you can gain from fitness, good body, spirit, strength and so on.

sI was very fat when I started working out.

yFirst of all, I made a plan to control my food intake and avoid high-calorie foods.

Secondly, start exercising, burn fat and consume, and control the breathing rate during exercise.

Drinking plenty of water can boost your metabolism.

Eat three meals a day on time, which can be high in protein, but not in calories.

Believe me, there are so many things that you can gain from fitness, and you can communicate with +Wei.