The first stage (3 months): running every morning, from 1000m to 5000m m. Walk or jog more than 5000 meters at night. Adhere to "300" every day, namely: 100 push-ups, 100 sit-ups and 100 squats.
Stage 2 (6 months): Carry out half of the training according to the intensive training table I provided. After 6 months, your body muscle energy can meet the requirements of intensive training.
The third stage (3 months): intensive training, according to the training table I provided above.
The fourth stage (lifelong): train according to the training method of the first stage to maintain physical fitness.
Note: Adequate physical activity is the guarantee to ensure the safety of training. Exercise fully for at least 15 minutes before training and relax for at least 15 minutes after training.