In order to have the best fitness effect, it is best to formulate and implement a personalized fitness plan according to your own situation under the guidance of professionals, and never follow suit. In addition, exercise must be long-term, not eager for success, but persistent. It is impossible to have the best exercise effect by fishing for three days and drying the net for two days. Take the men aged 28-35 in the morning exercise as an example. Men of this age should not only improve heart and lung function, but also improve muscle strength. You can exercise according to the following fitness plan.

The first phase (1-4 weeks) fitness plan

Exercise frequency: 2-3 times/week (rest every other day).

Exercise time: 30-40 minutes each time.

Exercise intensity: heart rate during exercise: per minute 1 10- 140 times.

Sports content:

1, jog at low intensity for 5 minutes, and do some light activities at the joints such as head and neck, shoulders, waist, hips and knees at the beginning of jogging. 2. Low-intensity jogging and slightly high-intensity running alternate. You can jog for 4 minutes, then run for 50 seconds and rotate for 20 minutes in turn.

3, push-ups: 2-3 groups, the first group 6 times, the second group 8 times, the third group 10 times, the interval between groups 1-3 minutes.

4. Relax and walk slowly for 5 minutes, and do some joint activities such as head, neck, shoulders, waist, hips and knees at the end of relaxing and walking slowly.

The second stage (2-8 weeks) fitness plan

Exercise frequency: 3-4 times/week (rest every other day).

Exercise time: 35-45 minutes each time.

Exercise intensity: heart rate during exercise: per minute 1 15- 145 times.