It depends on the content of your exercise plan to go to the gym. If the general fitness is aimed at controlling weight, preventing obesity and improving physical fitness, there are no other special needs. The exercise plan is recommended as follows:

Aerobic exercise:

Recommended items: elliptical machine and treadmill can be selected for gym exercise;

Exercise frequency: 3-5 days a week, moderate intensity combined with high intensity exercise;

Exercise intensity: it is recommended to be 40%-60% of the maximum heart rate (maximum heart rate =220- age);

Exercise time: at least 30 minutes each time;

Total amount of exercise: consume at least 1000 kcal per week;

Strength exercises:

First, self-test 1-RM, which is the maximum weight that can be lifted at a time.

In order to increase strength and muscle mass: each group repeated 8- 12 times; 2-4 groups each time; Rest between groups for 2-3 minutes; The load is 60%-80% of 1-RM; 15- 20 minutes each time.

In order to improve muscle endurance: each group repeats 15-25 times; 65438+ 0-2 groups each time; Rest between groups for 2-3 minutes; The load is about 50% of 1-RM; 15- 20 minutes each time.

Exercise frequency: each large muscle group trains 2-3 times a week, and the exercise interval of the same muscle group should be at least 48 hours.

In this way, core aerobic exercise+strength exercise, plus warm-up finishing time will probably be 1 hour.