Make a fitness plan according to your physical condition and goals. You can make a specific fitness plan. People who have never exercised, who are overweight, who have heart and lung diseases and serious medical diseases should consult a doctor before making a fitness plan.

The safe way to start a fitness program is to choose low-intensity gymnastics and sports. I know my legs and arms feel painful and heavy. If you feel muscle pain after only a few minutes, then the first trial is over. With the improvement of adaptability, you should be able to exercise for a long time without feeling muscle pain. Gradually, the intensity and duration can be increased.

2. Matters needing attention in making fitness plan

2. 1, physical fitness test

This test is very important, and you need to do some training according to your physical fitness to upgrade your class. The main tests are: vital capacity, balance, weight, body fat percentage, muscle content and so on.

2.2, data comparison and evaluation

According to the data, you will get your physical strength, and then aim at the best value of the data, such as designing a timetable: how long it will take to train to a certain data value.

2.3. Design a fitness plan according to your own situation.

The fitness program is tailor-made, so you must take into account some special circumstances, such as those parts that have been seriously injured before. Or some physical conditions make some training movements impossible, so we must try to design other technical movements instead.

2.4, the adjustment of fitness plan

In this regard, the fitness plan needs to be revised according to your training progress during this period, because you can't evaluate your endurance at one time, and you need to gradually modify the fitness plan according to your training results, so that your physical training is always on the normal running track.

3. Misunderstanding of women's fitness

3. 1, lack of pertinence in practice: this is one of the most common mistakes. Some women want to lose abdominal fat and try their best to practice their abdomen, leaving other parts alone. This not only can't reduce abdominal fat, but also may cause waist injury due to ultra-intensity training. Fat-reducing exercise mainly realizes fat consumption through aerobic exercise and strength exercise with a certain time and intensity. Fat consumption is systemic, not something to lose.

3.2. Blind pursuit of exercise time. At present, many female friends think that the longer the exercise, the better, whether it's body shaping or losing weight. Actually, this is not right. Exercise for too long will overdraw your physical strength. You can't build a good figure in a day or two. Perseverance is the most important thing.

3.3. Blindly pursuing the beauty of bones. Today, thinness is the beauty. Are many female friends right? Skinny? The pursuit has reached the extreme. Miss Wang, a fitness consultant, said that if women only pursue thinness and ignore others, it will do great harm to health.