Step 1: Make an appointment for a physical test and a professional personal trainer to conduct a comprehensive exercise and physical function test on your body. Including the basic body index; Such as height, weight, sex, age, maximum heart rate and other cardiopulmonary functions; Static heart rate, blood pressure, maximal oxygen uptake and other body components; Body fat rate, body mass index value, body composition analysis and other physical fitness indicators; Strength index, flexibility index, reaction time, etc. Through the test of the above physical data, we can get an objective evaluation of the body, and then choose the corresponding exercise program according to the objective evaluation of the body. Step 2: Try the personal trainer experience class for free. If you know what your body lacks, you need to use a reasonable exercise plan to improve your physical condition. Of course, it is very important to hire a coach that suits you. Through the free experience class of personal coach, you can know whether the professional quality, professionalism, personality and temper of the coach meet your own requirements. Of course, the most important thing is the professional level of the coach and the feeling in class! Step 3: Choose an appropriate exercise and fitness plan, and choose the corresponding class plan according to your own schedule and the coach's exercise plan. Generally speaking, an exercise cycle has four planning stages. You can choose one stage at a time or you can choose to go through all four stages. Generally speaking, the exercise effect has achieved obvious results from the second and third stages. The key is to step by step and respect the laws of human movement. The fourth part; Choose appropriate exercise methods and places. If you have a physical examination in a membership club, you will generally exercise in the club, which is well equipped. However, there are more people in the club and the air quality is a bit poor. In addition, all the equipment is public, so from the health point of view, we need to be more cautious. Generally, you should bring your own big towel or bath towel when you go to training. If you choose to practice at home or at work, you can buy your own exclusive family fitness equipment for exercise, but whether there is a place at home is also a problem to consider.