First, step by step, control the intensity and time of exercise

For friends who have no sports foundation or haven't exercised for a long time (1 month or more), restorative training should be the first choice, and they can start low-intensity sports, such as brisk walking, jogging and low-weight gym fixtures. Generally speaking, it takes 2-3 weeks to resume training, preferably 3-4 times a week, and it is best not to exercise for more than half an hour at a time.

Second, you must warm up before exercise.

More than half of sports injuries are caused by insufficient warm-up, which also reflects the importance of warm-up exercise from the side. Warm-up can increase the core temperature of the body, reduce the viscosity of joints and increase the flexibility of joints and muscles. Before exercise, the correct warm-up can not only reduce the risk of injury, but also stimulate the activity of the central nervous system and tell it, "I'm going to start exercising, so you should be prepared."

Third, pay attention to drinking water during and after exercise.

Drinking too little water will increase the risk of muscle dissolution, because you will sweat a lot during exercise, and the water loss in your body will be serious, which will lead to an increase in blood viscosity and increase the risk of muscle dissolution. Therefore, fitness partners should pay attention to replenish water in time during and after exercise, let water dilute urine, and excrete myoglobin in the kidney in time to prevent it from accumulating in the body and causing adverse effects on the body.

Haste makes waste, live within your means, and exercise according to your ability!

I hope I can help you and adopt it.