If you want to achieve a certain effect, you can exercise accordingly. If you just want to keep fit, then choose the appropriate fitness method according to your own situation. In fact, fitness can be a long-term exercise or a combination of various exercises. Running is not only a simple fitness method, but also a simple exercise method. If you want to run and stay healthy, you need perseverance. For a long time, we should not run every day, but often. If we can do this step by step, the purpose of fitness will be achieved.

The effect of fitness is related to the arrangement of time, the collocation of meals and personal physique. In the process of fitness, we should not only complete the corresponding amount of exercise, but also reach the required amount within the specified time. Fitness needs to consume nutrients in the body. A reasonable diet can provide necessary materials. Personal physique determines the intensity of fitness. If the physique is poor, it needs to be reduced to the corresponding requirements. Taking running as an example, in the early stage of exercise, it is necessary to determine the running speed and amount of exercise. This is related to a person's physique. When running, you need to determine the speed and amount of exercise according to your feelings. If you feel uncomfortable while running, you should slow down. And if it's hard to run, don't continue.

Ordinary runners can test their sports level after 3 to 4 months. For example, people aged 30-39, 12 minutes can exceed 2.6 kilometers, indicating that they have reached an excellent level of sports. If not, you can continue to strengthen yourself. After each exercise, you need to write down the exercise time so that you can know your fitness situation. Beginners can eat five times a day, and each time they need to eat. Breakfast accounts for 20% of the whole day, morning 10%, lunch 30%, afternoon 10% and dinner 30%. The diet is dominated by moderate protein, less fat and high carbohydrate, and the ratio is about 25: 20: 55. For bodybuilders, we should eat more foods with high carbohydrate content, such as steamed bread, noodles, rice and other staple foods, as well as sweet potatoes, oats and potatoes.

Some people exercise to keep healthy, so they should focus on fat-free or low-fat foods. Bodybuilders can eat skim milk, egg white, fish, skinless poultry, steak and other foods. In addition, bodybuilders need to eat more alkaline food. After exercise, a lot of sugar, fat and protein are decomposed in the body, and some acidic substances (such as lactic acid and phosphoric acid) are produced, which will cause muscle and joint pain and mental fatigue. By ingesting alkaline food, you can maintain the acid-base balance in the body, thus eliminating the fatigue caused by exercise.