1, frequency: Generally, the training frequency is determined by "week", that is, several times a week, for example, 3-4 times a week. Frequency depends on many factors, including training type, training intensity, current training level and training objectives.

2. Intensity: Generally speaking, the simple and universal index of heart rate can be used as a standard to measure the training intensity in all sports. It is suggested that the training method of combining high, medium and low intensity aerobic exercise can stimulate different energy systems and avoid overtraining. Like resistance/strengthening exercises, load, number of groups, times and interval between groups can also be used as standards to measure training intensity. The basic principle is to adopt sufficient compliance. If you want to lose weight or increase your endurance, you can choose a lighter load and do it more times.

3. Types: In a broad sense, it can be divided into cardio-pulmonary exercises, resistance exercises, intensive exercises, stretching exercises and special technical exercises. In a narrow sense, it can be divided into certain sports, such as weightlifting, running, cycling, swimming, elliptical machine and so on. Changing different training methods can avoid boredom and enhance training enthusiasm.

4. Time (training time): that is, the amount of training, the training time of a training course. There is no uniform standard for this, it depends on your current training level and training type. Beginners just started doing aerobic exercise, 15-20 minutes is appropriate. If you have been training for a while, you can choose 30-60 minutes. If it is high-intensity interval training, just keep it for 20-30 minutes. For strength training, if all muscle exercises need at least one hour, then the time for differentiation training may be less.