XT: Introductory course.

BC: Basic courses.

Basic pedal course.

LO: low impact level.

ST: strength and tightening.

Extended data

Fitness precautions:

1. Exercise in winter, warm-up activities should be sufficient, especially outdoor sports. First, make full preparations for warm-up, and then carry out higher-intensity fitness exercises.

2. The thickness of clothes should be suitable for winter fitness activities, and pay attention to the warmth of head, back and feet. When you exercise outdoors, you should pay attention to keep warm. After exercise, don't stand in a windy place and blow. Go back indoors as soon as possible, dry your sweat and put on clean clothes.

3. The environment should be clean and comfortable. When you exercise indoors, you must keep the indoor air circulating and fresh.

4. Correct exercise methods In winter fitness, it is necessary to improve the intensity and intensity of exercise, increase the number and frequency of exercise, increase the content of aerobic exercise, and extend the exercise time accordingly, so as to improve the function, develop special qualities, consume body fat and prevent excessive accumulation of fat.

5. Change and adjust according to personal physique. For patients with cardiovascular diseases, strenuous exercise is forbidden, and the amount of exercise should be gradual. Middle-aged and elderly people with respiratory diseases, such as chronic bronchitis, emphysema, asthma, cor pulmonale, hypotension, etc. Static muscle exertion should be avoided.