1. Goal setting: Set reasonable fitness goals according to your physical condition and needs, such as losing weight, gaining muscle and improving cardiopulmonary function.
2. Make a plan: Make a suitable fitness plan according to the goal, including the type, frequency, intensity and time of exercise.
3. Choose the exercise that suits you: Choose the exercise that suits you according to your interests and physical condition, such as running, swimming, yoga and strength training.
4. Keep regular exercise: develop regular and quantitative exercise habits, and exercise at least 3-5 times a week for at least 30 minutes each time.
5. Pay attention to the intensity of exercise: the intensity of exercise should be moderate to avoid physical injury caused by excessive exercise. Exercise intensity can be judged by heart rate monitoring and shortness of breath.
6. Warm-up and stretching: Warm-up activities should be carried out before exercise to improve body temperature and joint flexibility; Stretch and relax after exercise to reduce the risk of muscle soreness and injury.
7. Balanced diet: In the process of fitness, we should ensure a balanced diet and take in enough nutrition to support the body's sports needs. At the same time, avoid high-calorie, high-fat, high-sugar foods to avoid getting fat.
8. Adequate rest: Ensure adequate sleep and rest time to facilitate physical recovery and muscle growth. Avoid fatigue and overtraining.
9. Monitoring physical condition: check physical condition regularly, such as blood pressure, blood sugar, blood lipid and other indicators to ensure good health. If you feel unwell, seek medical advice promptly.
10. Keep a positive attitude: keep a positive attitude towards fitness, enjoy the fun brought by exercise, participate with family and friends, and encourage and support each other.