Is it okay to exercise like this? How can I exercise to be useful?

Exercise, not training.

What are you doing so tired? You just need to do a certain amount every day and stick to it. That's pretty good.

This was my previous fitness program.

But it's also a lead-only amateur.

The effect of sticking to it is quite obvious: abdominal muscles have to do sit-ups, it is best to go to bed at night, a group of 25, 2-4 groups each time, but you must insist on high lines. I was 50 per group, 2-4 groups.

Pectoral muscles and biceps: The best activity is push-ups, until you run out of strength, do it in multiple groups, followed by anaerobic exercise.

The best time is arranged at night before going to bed, I have always been arranged like this, after the exercise there is no remaining energy to sleep particularly well, of course, it depends on the individual after some exercise will be overexcited but can not sleep, so it depends on the landlord.

own physical fitness.

To emphasize, muscle training is to do what you can, and you must do as many as you can, and it is best to be exhausted.

By the way, nutrition should be followed during workouts, protein-rich foods are preferred, beef, chicken, eggs.

I've been sticking with it this way.

Don't run after 8 o'clock at night, you can practice some martial arts, boxing, etc., or use dumbbells to exercise, the barbell is also too heavy, too strenuous will cause a lack of energy the next day, and the night is not much good for the muscles. The best time of the day to workout is between 2 and 5 p.m. The benefit of exercising at night is to take a shower and sleep after sweating, which helps sleep, and it is especially recommended to do sit-ups.

It's best to exercise after the sun has risen, not too early. Finally, from eight to eleven in the morning, from two to three and a half in the afternoon. Finally, the location was also chosen outdoors, with fresh air and suitable for activities.

Don't exercise too much, depending on your age and physical condition. At the same time, protect yourself from injury.

I don't know what kind of workout you are talking about, if it is aerobic training then the heart rate is the criterion for judging, usually it should be 60 75 of the maximum heart rate (mhr is 220 your age). That is, for example, a 30-year-old friend has a maximum heart rate of 220 30 190. then 190 60 114 190 75 145, i.e. a heart rate of around 114 145, is effective and safe.

Since the maximum heart rate is an estimate of the heart rate limit based on physiological conditions, the actual intensity should be individualized, and it can usually be maintained at 60 to 65 mhr for beginners. If you blindly pursue high intensity regardless of your physical condition, it will not be good for your health.

Look at the increase in the number of workouts you said, it is estimated that it is strength training, and strength training is measured by the limit weight (1RM), which is the maximum weight you can lift just once, and this weight test needs someone to help you complete it. When you know this weight, your usual workout weight is about 60%-70% of 1RM, which is better for muscle growth.

Not being sore means that your muscles are used to the current training method and intensity, so the effect is not good, it is recommended to increase the intensity or change the method.

I think I think I can use the pulse, the state of my body, the level of fatigue, etc. In my own experience, I exercise regularly and regularly, and I generally don't feel soreness, and only occasionally and suddenly exercise can I do this. You don't have to be sore to achieve the workout effect, right?