How to plan how much exercise you do each day and what exercises to do. Thank you.

Hire a fitness instructor who will help you create a fitness plan based on your individual physical condition. If you don't have the ability to please, you usually run more push-ups and sit-ups.

Wake up in the morning and go for a half-hour run.

Take a half-hour break at noon.

Spend 2 hours in the gym in the afternoon.

If you want**, you can consider liposuction**, or take the method of controlling diet and exercise**, usually control the intake of staple foods, don't overeat at each meal, you can replace vegetables and fruits with dinner, and try to exercise as much as possible. I hope my advice is helpful to you. If you want to get more authoritative medical aesthetic knowledge, you can do it at Lemon Aimei.

Eat an apple in the morning and add bread.

Eat some vegetables at noon Remember the sentence Eat meat without rice Eat rice without meat You can eat some fruit at night You can eat normally for dinner But eat less Be sure to eat before 7 p.m. Eat less oil.

If you want to exercise in the morning, it is about 10 o'clock, and you can eat a little less, and the secret of not growing meat after eating at noon is to stand for 15 or 30 minutes after eating, and if you exercise at night, you can eat some chicken and beef, but if you don't exercise, try not to eat or eat fruit. Well, no, it's almost there, and you can see results after 3 months.

** to make a list of schedules, and then follow the table to implement, every day in the morning to drink milk, eat eggs, eat a full meal at noon, do not eat at night**. Move for 30 minutes.

Body fat is energy, you eat also energy, energy in addition to maintaining a person's normal survival, excess is stored to form fat. Exercise can consume a lot of energy, and you have added energy to eat, exercise, you must persist for a long time, you will **.

By blocking the body's absorption of excess oil in food, so that it can be eliminated from the body through the intestines and reduce calorie intake, so as to achieve the purpose of **, after taking Besunyen brand orlistat for a period of time, the human body will consume the fat stored in the body.

I can't accept forced exercise, I will choose light aerobic exercise which has significant health benefits for the hidden mask. Here's a brief description of the various modes of exercise I would choose for moderate to light and their benefits:

Jogging: Jogging is a low-intensity aerobic exercise that can enhance cardiopulmonary fitness, increase metabolic rate, prevent cardiovascular disease, enhance immunity, reduce stress, etc., while also burning a lot of calories to help control weight.

Brisk walking: Brisk walking is a low-intensity aerobic exercise that is more suitable for beginners and seniors than jogging, and has benefits similar to jogging, such as improving cardiorespiratory fitness, enhancing metabolic rate, lowering cholesterol, and improving sleep.

Swimming: Swimming is a full-body aerobic exercise that can enhance cardiopulmonary fitness, build muscles, improve respiratory and circulatory systems, prevent diseases, relieve stress, etc. Due to the buoyancy of the water, swimming can also reduce the pressure on the joints, which is more suitable for people with joint problems.

Cycling: Cycling is a low-stress aerobic exercise that can enhance cardiopulmonary fitness, strengthen lower limb muscles, increase metabolic rate, promote blood circulation, relieve stress, etc. Compared to running, cycling has less impact on the knees and is suitable for people with joint problems.

Badminton: Badminton is a moderate-intensity aerobic exercise that can tone the muscles of the whole body, improve cardiopulmonary fitness, improve coordination, reduce fat accumulation, etc. Due to the convenience of the venue and equipment, badminton has also become a wide range of team sports, which helps to socialize and interact.

In short, light aerobic exercise methods include jogging, brisk walking, swimming, cycling, badminton, etc., which can enhance cardiopulmonary function, promote metabolism, prevent disease, relieve stress, etc. to varying degrees, and also have good adaptability and socialization, which is very suitable for exercise choices in daily life.

(1) Running for the purpose of exercising should not be less than 5 minutes, otherwise it will not be beneficial to the improvement of cardiopulmonary function.

2) Running for the purpose of bodybuilding should not be less than 20 minutes, at a slower pace, and maintain even breathing.

Whether it is physical exercise or sports training, there is a problem of reasonable arrangement of exercise, and the effect of exercise often depends on the amount of exercise. Because the amount of exercise is too small, it can be easily undertaken without mobilizing the potential of internal organs, so the purpose of improving the function of internal organs cannot be achieved, so the effect of exercise is minimal. On the contrary, if the amount of exercise is too large and the necessary rhythm is lacking in the arrangement, it will exceed the limit of the physiological load of the human body in the long run, which will not only fail to achieve the purpose of enhancing physical fitness, but also often have an adverse impact on the health of the exerciser, and affect study or work.

Generally, the measurement of objective physiological indicators and the subjective feelings of exercisers can be used to analyze whether the exercise amount is appropriate.

Determination of objective physiological indicators: At present, commonly used indicators include pulse, blood pressure, weight, lung capacity, electrocardiogram, urine protein, hemoglobin and other indicators before and after exercise and at rest.

Measuring the pulse is one of the easiest and most reflective indicators of the body's condition, and if the pulse at rest is gradually decreasing or unchanged compared to the past, it indicates that the body is responding, the amount of exercise is appropriate, and there is potential. The normal amplitude of the change in the pulse per minute is 2 to 6 beats. If the pulse rate is more than 10 beats, it means that the body response is not good, if there is no disease or other reasons, it means that the amount of exercise is too large and should be adjusted.

Normal blood pressure fluctuations at rest should be within 10 mm Hg and body weight should not exceed 0.5 kg. If the blood pressure is significantly increased, the lung capacity is significantly reduced, and the weight loss continues to be more than 1 30 of the normal weight, it means that the amount of exercise may be improperly arranged, and attention should be paid to.

Protein in the urine is also a common indicator of whether the amount of exercise is appropriate. The amount of protein in the urine can be measured continuously after training or the next morning, and if it increases at the beginning of the training session and then gradually decreases, it is a good sign that the exerciser has gone from not adapting to the amount of exercise. If it increases at the beginning, and then the number does not decrease, but gradually increases, and the recovery is slow, it means that the body is not adapting, and the amount of exercise arranged should be adjusted in time.

Subjective feelings: The content includes self-feeling, sleep, appetite, desire to exercise, etc. If you feel good after exercising, have a lot of energy, have energy, sleep soundly, eat well, and want to participate in sports.

If your muscles are mildly sore and fatigued after a workout, but they return to normal the next morning after a night's rest, the amount of exercise is appropriate. If you feel sluggish, your whole body is tired, your sternal stem and liver area are painful, you feel dizzy after exercise, you feel very tired after exercise, you can't sleep well, you don't eat well, you sweat easily, and you don't want to practice, it means that the amount of exercise needs to be adjusted appropriately.

Fasting exercise is suitable for people who need to be healthy**, and can burn more fat; Low-to-medium intensity exercise after meals is suitable for patients with chronic diseases to lower blood sugar and blood pressure; High-intensity exercise and special projects should not be supplemented with fruits, milk, bread and other foods after meals.

One of the keys to testing an excellent fitness coach is whether you can develop a safe, effective and personalized fitness plan for fitness members, always supervise the adherence of members, be responsible, regularly check fitness equipment, keep the training environment clean and hygienic, and be responsible for the safety and health of members.

When you first come into contact with a fitness membership, the first thing you need to do is understand what your member's fitness goals are. They want to make their form up to a certain standard. And to carefully understand the physical condition of the member:

Including whether there are major injuries and related medical records, and make scientific adjustments to the training time and training intensity in a targeted manner, so as not to cause secondary injury to the body.

When creating a fitness plan for fitness members, it is important to focus on their needs and goals, so that when they exercise, they will be able to exert all their energy and be motivated to concentrate on exercising. The second is to have a clear written plan to ensure that the fitness plan is clear and readable, and if the client does not understand how to complete the plan, they will not execute the plan. It is also important to ensure that the time is efficient, do not arrange sports for members that are not relevant to their needs and goals, and do not reflect their needs and goals, and develop sports that are effective, beneficial to them, and enjoyable for them.

In endurance training for fitness members, it is necessary to ensure that the training volume is inversely proportional to the intensity of the training, that is, if your load becomes larger and the intensity increases, the number of training sessions will be reduced accordingly. In the process of training, it is necessary to let members master their own fitness plans, tell members the key things to successfully complete the fitness plan, and make more perfect modifications to the fitness plan according to the specific situation of fitness members. So that the fitness members will not have negative emotions and affect the training because the training is too boring.

When the fitness has a relatively initial effect, the timely feedback of the members is also a good improvement to the exercise.

A good fitness trainer should be specific to the needs, goals, and abilities of the members, and not overdo the planning, which can be offensive and exhausting for the members. Understand the inner world of members, and truly understand what problems they really need to deal with, so as to make a plan suitable for their weekly arrangement, I believe that friends who want to devote themselves to fitness want to exercise is convenient and feasible, rather than an annoyance.

It is recommended that you make a running plan: every morning at 7 a.m. (not too early in winter), get up and wash up, drink a glass of water, warm up a little, and go out. The length of time is 15 to 20 minutes on the first day, and then gradually lengthened, it is recommended to start with jogging, the principle is:

Don't stop when you start running, it doesn't matter how slow you are, but don't walk or stop to rest halfway, and stick to running for the full scheduled time. After 2 weeks, the daily running distance should be longer than at the beginning, and the principle at this time is: once you feel that you can't run anymore, you must grit your teeth and insist on running another 200 meters, and these 200 meters must be a sprint.

This is important and a boost to stamina! After a brisk walk for another 15 minutes each day, then slowly slow down. At the end of the run, stretch your muscles and skip breakfast for half an hour.

Drink some warm water slowly. It is recommended that you read English aloud at this time before running and breakfast, this is the best time to learn English (given that you are 16 years old and studying) Winter running should pay attention to the cold and warmth, warm up before going out, you can jump the rope for a while, don't wear too few clothes, be sure to wear sportswear, sneakers. Running is a basic sport that keeps you in a good mental state, especially at school age, and can give you a leg up on others and has great mental benefits.

Persistence is the most important thing, it is not difficult to start, but perseverance is required, and after 1 or 2 months, you will benefit a lot, which is not something that people who have not persevered can not experience! As for muscle exercises, it is not recommended to do too much, you can do more push-ups at your age (every day, the movements should be standard), and if you have the conditions to cooperate with pull-ups, you will also stick to it, I don't believe you will still be able to compare with others. Although I am a woman, my father started exercising when he was 18 years old, and he had a lot of experience, at that time he was very weak and thin, he said that he was simply weak, but he started exercising and persevered, running and climbing poles every morning, and then he became strong and full of manliness.

I was influenced by it to insist on running and exercising in the third year of junior high school, and my mental state at that stage was wonderful, and the heavy homework and pressure of the high school entrance examination became a piece of cake, because my mood and spirit were really good!

Train more often, no less than 30 minutes at a time. Sit-ups, back-to-ups, push-ups. It is best to have dumbbells, which are more multi-faceted and easy to practice. The results are remarkable. You can train and you can**. If you have cardio, run it! Playing basketball and skipping rope are fine.

I don't know how to exercise and teach you to make a detailed training plan, it's all pure dry knowledge.

Reasonable control of diet and the principle of keeping calorie consumption greater than intake.

Ideal plan: 1. Control fat intake, reduce calorie intake by 100 kcal per day 2. Strengthen exercise and strength training, and do it unremittingly, you can achieve the purpose of losing weight, strengthening muscles, promoting cardiovascular health and body metabolism.

3. Take a walk 3 times a week, walk 3 kilometers in 30 minutes each time, and do weightlifting exercises twice a week for 40 minutes each time. This combination can result in a weight loss of 10 pounds in 5 months.

Combining the three methods at the beginning may not be quite adaptable, so try to increase them gradually. For example, one method at a time to add to do it. Be patient and don't rush things.

It is ideal for women to lose 1-pound of body weight per week, and for men it is better to lose 1-2 pounds of body weight per week.