First of all, it depends on the purpose of your fitness and your current physical condition. For example, you have high body fat and want to lose fat, or you feel that your muscle latitude is not enough and you want to gain muscle. Then, according to their own specific conditions, set their own goals and put forward exact quantitative indicators and time periods. Finally, after the time is up, measure the fitness effect against the standards and indicators. For reducing fat, first test your body fat rate to determine how long it takes to reach the body fat rate after exercise, and then strengthen aerobic exercise in the fitness plan accordingly, mainly to make your heart rate reach the fat burning range. For adults with normal physiological function, the heart rate interval of fat burning can be estimated as: (220- 1 year old) * (60% ~ 70%). The next step is to exercise according to the plan, let people around you supervise you, and improve the efficiency cycle of landing execution. After the arrival time, evaluate the effect according to your own standards and indicators. For muscle exercise, you should first record your muscle latitude, determine the body parts you need to exercise, and then determine how long it will take to reach this latitude after fitness. So as to make diet plan and exercise plan, such as weight used, number of groups, weekly exercise frequency, exercise cycle, etc. Pay attention to enough stimulation intensity during exercise, take a full rest after exercise and pay attention to the coordination of large and small muscle groups. After reaching the planned cycle, we should measure the latitude and evaluate the exercise effect so as to adjust the fitness plan.
Generally speaking, only when we have a clear understanding of our physical condition, put forward clear indicators and standards, and make an executable fitness plan accordingly, can we achieve good results.
Answer: Ershui.
The life cabin is a new cognition every time, and you are invited to pay attention to the marketing flight of WeChat official account.