1. Warm-up exercise: This is the first step of fitness. The purpose is to gradually change the body from a static state to a moving state, thus reducing the risk of physical injury caused by exercise. Warm-up exercises can include relaxing aerobic exercises, such as walking, jogging, skipping rope, and some joint activities and muscle stretching.
2. Strength training: Strength training is put in front of aerobic training because it needs more energy and higher energy input. Strength training helps to improve muscle strength, increase muscle mass and increase basal metabolic rate. Common strength training includes weightlifting, pull-ups and push-ups.
3. Aerobic training: After strength training, people who have spare capacity often add an aerobic training, which can help the body better adapt to the exercise load and improve the endurance and cardiopulmonary function of the body. Aerobic training can include running, swimming and cycling.
4. Stretching exercise: Stretching after fitness helps to relax muscles and relieve tension, because muscles have been warmed up by exercise at this time and can be carried out more safely. Stretching exercise can increase muscle flexibility, help muscle recovery and prevent muscle soreness and injury.