Secondly, yoga, jogging and swimming are also good.
I recommend swimming as the best exercise. It is better than anything else.
If you are in poor health and have weak cardiopulmonary function, the symptoms of discomfort are more obvious after strenuous exercise, and your recovery is slower, which leads to your resistance to more strenuous exercise. However, since you say that you don't reject brisk walking, you should start with brisk walking and strengthen your heart and lung function with simple aerobic exercise until it can adapt to more intense exercise and keep fit.
2. Considering the physiological structure and psychological characteristics of women, we think that it is extremely irresponsible for coaches who recommend running as a means of losing weight without thinking (skipping rope is the same)-when young female students wear unreasonable clothes to do the above violent movements, they are prone to problems such as sagging breasts, and the load capacity of women's muscles and tendons is far less than that of men. If it is too heavy, it is prone to problems such as achilles tendon strain.
Therefore, after your heart and lungs can adapt to strenuous aerobic exercise, it is recommended to go to the aerobic area, where the coach will arrange other exercises, and recommend aerobic exercise (all-aerobic exercise) and spinning bike (instead of running, there is almost no harm).
3. Simple aerobic training can only reduce body fat in an all-round way, but special equipment training is needed for the arm back, side waist, buttocks, buttocks and other parts, because the training is difficult-the misunderstanding must be broken-because of women's body structure, muscle fibers cannot thicken as quickly as men, that is to say, these targeted trainings will not significantly increase the corresponding muscles, but only achieve a consumption purpose, so they can be used with confidence.
Recommended action:
No-load sit-ups (straight abdomen), supine leg lifts (straight abdomen), standing side leg lifts (it should be pointed out that the abdominal oblique part is high frequency).
Lie prone and lift your legs to your stomach (bottom spine and vertical spine)
Squat with bare hands/light weight (hip and thigh with four vertical ridges), squat with light weight (hip and thigh with four legs), bend your legs and lie prone (thigh with four legs).
Lift the heel (soleus muscle) when standing/sitting with bare hands.
Absolute prohibited behavior:
Load-bearing side lift (lateral widening of waist), load-bearing squat/load-bearing sit-ups/hard pull (expanding abdominal cavity)
The above actions should be trained under the guidance of the coach, because there are a lot of detailed actions to master. In this regard, most of the explanations in this forum are empty promises.
4. Diet structure and daily arrangement must reduce the intake of fat/sugar. Generally speaking, women can basically keep fit by doing the above two things, and at the same time increase the intake of fiber/protein to keep fit (the details must be given to your coach. Since you can afford to go to that level of gym, you should enjoy these simple consultation rights. Increase proper walking at ordinary times to reduce the distortion caused by sitting for a long time.
As for the arrangement of details, you should be working five days a week, and the general suggestion is about 16 pm. In addition to the peak of physical condition, it is reasonable to consider the requirements of female students for fitness environment and atmosphere at this time, but the disadvantage is that there are many people (there will be some weird troubles).
Under normal circumstances, it is suggested to carry out some equipment training first, because the intensity is low, which can also achieve the purpose of preheating and effectively solve the problem that a large number of female students waiting for aerobic training have nothing to do. After aerobic training, you can train for waist and abdomen.
The daily training schedule in the gym is naturally fixed-you won't be allowed to do aerobics for a week in a row, and then you will be allowed to do yoga for a week-you must do it alternately, which will also give you relatively ample rest and recovery time.
As a former coach, I advise you that no matter what you think, there is no need to clearly show your resistance to your coach and dissatisfaction with his plan (unless you know it well, he is inexperienced). Any coach can easily turn your training into futile pain. The plan I gave you only said that you can take aerobic exercise as the main body of exercise, supplemented by equipment training, but you should consult the coach for details.
Pay attention to your health, especially the girl paper.