So, how does fitness white start fitness? Let's look down step by step: first of all, you need to know what your fitness purpose is, whether to lose fat or gain muscle. With a clear fitness goal, we can achieve the training goal faster. People who aim at reducing fat can take aerobic exercise as the main fitness training, supplemented by strength training, while people who aim at increasing muscle can take strength training as the main fitness training, supplemented by aerobic exercise.

There are also many options for aerobic exercise. Beginners can start with low-intensity sports, such as walking, dancing, aerobics, jogging, mountain climbing, swimming and ball games. Adhere to physical exercise every day 1 hour, and exercise at least 4 times a week.

In the choice of strength training, it is suggested that novices should start with compound movements and mainly exercise large muscle groups of the body, such as squat, rowing, bench press, hard pull, push-ups, pull-ups, push-ups and so on. Every strength training, we should grasp the reasonable fitness time, and keep the training time of 60-90 minutes at a time, neither too long nor too short.

The target muscle group can't exercise frequently every day, so it needs a combination of work and rest. Large muscle groups need to rest for 3 days and small muscle groups need to rest for 2 days, which means that we can arrange 2-3 muscle groups for training every day, for example, today's back+triceps brachii, tomorrow's chest+biceps brachii, and the day after tomorrow's hips and legs, so that the target muscle groups can be repaired and the fitness efficiency can be effectively improved.

Finally, we need patience and don't rush for success. The fitness training cycle needs to last for more than three months, and quantitative change can cause qualitative change and cultivate a satisfactory figure. Of course, in addition to fitness training, we also need to maintain self-discipline in diet, avoid eating junk food in a clean diet, and at the same time supplement the body with enough protein and necessary nutrition to double the fitness efficiency.