First, we should scientifically and systematically understand our physical condition, especially those who have insufficient exercise experience and have not experienced systematic training. We also need to know the flexibility of their muscles and joints, and at the same time, we need to know whether they have any pain before, whether these pains will affect their physical fitness, and understand their bodies to avoid muscle injury and fatigue caused by malnutrition or overnutrition.
Second, make a systematic training plan for yourself according to the actual situation of your body. You can carry out special training for specific muscle groups, or you can make a training plan according to your posture problems. At the same time, you should also understand the differences between various trainings. General training is divided into aerobic training, resistance training, stretching, relaxation and some basic contents and common sense.
Third, while exercising, you should coordinate your diet, eat less high-calorie and high-fat foods, and eat more foods that increase muscle and reduce fat. If you want to gain muscle quickly, you can also eat some protein powder and health care products appropriately to get twice the result with half the effort. Fitness is a long process. If you want to be a fitness expert, you must go through long and hard training and have enough self-discipline to stick to it.
Fourth, reasonably match the way of exercise. Aerobic exercise and anaerobic exercise should be cross-trained. If you want to lose weight, you can extend the time of aerobic training. Common aerobic exercise includes swimming, jogging, cycling, doing aerobic exercise, etc. If you want to gain muscle, you can extend the time of anaerobic exercise training. Anaerobic exercise includes fast running, heavy jumping, push-ups and so on. It is the most scientific to adjust your training method according to your physical condition.