First of all, make clear the purpose of fitness, arrange the fitness time, properly supplement the required nutrition during fitness, and arrange rest during fitness.

In this case, you need to pay attention to the first arrangement of fitness time, fitness density and fitness intensity. Generally speaking, it is best to keep fit in a planned way. Fitness is a beautiful thing and should be integrated into your life, such as taking a day off for three or four consecutive days a week, and it is more appropriate to exercise for one or two hours at a time. Learn to exercise step by step at the beginning, and don't exercise too hard, which is bad for your health. If the muscles are sore after exercise, you should learn proper self-massage to relax the muscles completely, which can also relieve the muscle pain.

Second, it is very important to pay attention to diet and nutritional supplement during fitness. For example, if you are a muscle-builder or a body-builder, you need to add more protein and carbohydrates than usual.

Third, pay attention to rest during fitness and try not to stay up late or stay up late at night. Only by arranging the rest time reasonably can we get the recovery of the whole body muscles.

I hope my answer can help you solve the problem.