A detailed fitness plan should include:

1. Daily fitness plan: Do proper aerobic exercise every day, such as jogging, swimming and brisk walking.

2. Strength training: arrange strength training 2-3 times a week. You can use barbells, dumbbells or other tools to train the main muscle groups.

3, balance training: arrange 2-3 times a week balance training, you can do some standing balance, leg bending, belly rolling and other training body balance ability.

4, rest recovery: 65438+ 0-2 times a week rest recovery, you can do some slight stretching and massage to relax muscles.

5. Diet: Before fitness training, it is recommended to have a balanced diet every day to keep healthy.