1. Exercise and fitness starts with low-intensity aerobic exercise to improve cardiopulmonary function.
If you want to do zero-basic exercise, I suggest you start with low-intensity aerobic exercise and gradually improve your vital capacity and heart strength, so that you will not be discouraged easily. Improving one's exercise ability and gradually increasing the duration of exercise will help the body consume more calories and achieve the purpose of fitness.
Fast, jogging, cycling, square dancing, ball games, swimming and other sports are recommended for medium and low-intensity sports, while intermittent running, HIIT training, boxing and skipping rope are recommended for medium and high-intensity sports, and the effect of jogging for 40 minutes can be achieved every 20 minutes. Zero-based fitness is recommended to be maintained more than three times a week to improve your exercise level.
2, increase muscle and do more resistance training, starting from compound movements, improve muscle dimension.
People with weak strength and thin figure at ordinary times are advised to do more resistance training to improve muscle dimension. Especially after the age of 30, muscles are lost year by year, and resistance training is needed to gain muscle and reduce fat. Resistance training can start with compound movements.
Such as squat, hard stretching, pull-ups, rowing, pushing, push-ups and so on. 4-5 groups for each movement, each group is 10- 15RM, and the interval between each group is about 45-60 seconds. Zero-based bodybuilders need to reasonably distribute muscle group training and can't exercise every day. Pay attention to the combination of work and rest for the target muscle group. After each training, the large muscle group should rest for 3 days and the small muscle group should rest for 2 days.
3, step by step, and gradually improve the training intensity.
The exercise and fitness plan is not static, so it should be gradually adjusted according to its own actual situation and fitness progress, so as to cultivate an excellent figure proportion. The training intensity of beginners is very low, but after 2~3 months of fitness, your comprehensive physical fitness has been significantly improved.
Whether you gain muscle or lose fat, you need to improve the training difficulty regularly. For example, improve the load level, choose exercise with higher fat burning efficiency, avoid the occurrence of fitness bottleneck, and exercise faster.