Before going to the gym, everyone should make a fitness plan that suits them according to their actual situation, and don't blindly follow suit. Only by setting correct goals and following the fitness process can we exercise effectively. Long-term persistence can achieve excellent results.

Exercise time should not be too long or too short, about 30 minutes at a time. If the fitness time is too short, the muscles will not be stimulated and the fitness efficiency will be very low. If the time is too long, you will be exhausted and easily cause physical injury.

Warm up before going to the gym. Don't ignore this little detail, because it will stretch your muscles, lubricate your joints, increase blood flow and improve your training level.

At the same time, we should combine work and rest and don't exercise excessively. As long as you need proper training, you can gain muscle and lose fat. So you must have a good rest after exercising six times a week, which is good for next week's training.

Don't do a single exercise, combine aerobic exercise with anaerobic exercise, so as to effectively brush off the body fat rate, strengthen muscles and make you have better charm.

We'd better not eat before and after exercise. If you are hungry, you can add some carbohydrates appropriately, which can supplement enough nutrition for your body and help your muscles to synthesize continuously. In addition, you can't train on an empty stomach, otherwise hypoglycemia will occur.

You may sweat after exercise, so you can't blow the air conditioner immediately. Although it can make you cool down quickly, the pores will expand after exercise, which is very easy to cause colds and fever, and viruses and bacteria will also invade the human body, reducing our immunity and resistance. When the body and mind are completely relaxed and the body temperature returns to normal, you can take a hot bath.

The fitness plan can't be decided. After a period of persistence, your muscle strength has been improved. When our muscle strength is improved, you can adjust your fitness plan, do some weight-bearing training, strengthen the intensity of exercise, enhance the fitness effect, and prevent your body from entering the bottleneck period.

When we are exercising, a healthy diet is very important to us. Never eat junk food, otherwise it will affect gastrointestinal health and reduce fitness efficiency. Therefore, for the daily diet, we'd better be able to keep the state of less oil and salt, and keep the intake of protein and carbohydrates every day. At the same time, eat more foods containing vitamins, so that the body can maintain a vigorous metabolism.

It is easy to sweat a lot during fitness, and the toxins in our body will be excreted with sweat after exercise. At this time, you need to replenish water properly, otherwise your body will be dehydrated, and you should drink 1500 ml warm water almost every day. Replenishing water during this period of exercise can promote the excretion of toxins and help our muscles restore stability.