First of all, look at fitness methods. Reasonable fitness must be a combination of aerobic exercise and anaerobic exercise. The specific fitness method depends on which part you want to exercise. If you want to exercise your abdominal muscles, I recommend doing sit-ups, lying flat first, slowly inhaling, putting your hands behind your head, dragging the back of your head, and exerting strength while exhaling. This process must be slow. If you see the navel before, repeat it and lie down and inhale, it will be invalid. Stick to about 100 per day, which can be divided into two or three groups with 30 to 50 in each group. When doing sit-ups, you must rest until you have no strength, because abdominal muscles need high-intensity stretching to get exercise, and the exercise intensity needs to be gradually strengthened. If the strength remains the same, the effect will be poor. After that, you can add a dumbbell to your hand to increase strength.
Let's talk about the movement frequency first. The physical fitness before exercise is not very high. Exercise with too high intensity and frequency is easy to exceed the load of the body. This kind of exercise is harmful to the body, so frequency is also very important. In the early stage, I suggest taking a rest for a day or two, but we must ensure the quality of exercise and give the foot muscles time to recover. When muscle strength, strength and endurance are strengthened in the later stage of exercise, we can increase the frequency and intensity of exercise.
A scientific and effective fitness needs to pay attention not only to exercise mode and frequency, but also to diet. Since you want to exercise, in a period of fitness, diet is the most important. Without a reasonable diet, all fitness programs are in vain. When you exercise, you should first adjust your diet structure and more reasonable eating habits, replenish protein in time one to two hours after exercise, eat as few meals as possible, and eat more high-protein foods such as beans. At the same time, be careful not to leave your body in a state of fatigue.
As mentioned above, a reasonable fitness plan must combine aerobic exercise with anaerobic exercise. Drinking a cup of cold boiled water in the morning is mainly to clean up the garbage in the body, promote digestion and have the effect of detoxification. Then you can go out for a run. Aerobic exercise does not need to be too fast. About two to three kilometers every morning is enough, and it can be increased appropriately. Besides running, you can also do gymnastics, martial arts fitness and so on. When doing these exercises, you don't need to ask for it.
Finally, I want to say that the most important thing of a reasonable fitness plan is perseverance. You can't do anything well by fishing for three days and drying the net for two days.