Choose low-intensity gymnastics and sports. I know my legs and arms feel painful and heavy. If you feel muscle pain after only a few minutes, then the first trial is over. With the improvement of adaptability, you should be able to exercise for a long time without feeling muscle pain. Gradually, the intensity and duration can be increased. In order to make the heart strong, exercise must reach a certain intensity. When exercising, the heart rate reaches a static state, which increases by 20 times, indicating that the exercise intensity is enough. There is a more complicated calculation, which is to reach 70% of a person's estimated maximum heart rate (220 minus that person's age). Basic training is to exercise muscles in all parts. Such as the chest and shoulders. We call it the target site. The number of actions completed continuously is 1 group, and each group contains multiple action repetitions. The intensity and duration of fitness exercise should reflect the intensity and frequency of fitness exercise in the fitness plan. According to different fitness stages, ages and physical qualities, the training times of each part are different. Especially in primary fitness, muscles will be sore after exercise and will recover in three days, so the frequency of fitness should be controlled. For most people, when the last exercise reaches its limit, it can last for 40 minutes at a time. This duration has the best effect on muscle training and cardiovascular regulation. If the time is extended beyond this time, muscle strength and endurance will not be improved. Most people will not benefit from exercising more than three times a week. Although the heart can exercise every day, usually once every two days, the skeletal muscle will be damaged. Excessive exercise can lead to muscle fiber bleeding and fiber tissue tearing. Fitness athletes let their muscles recover in two days. After strenuous exercise, a group of muscles should have more time to rest. Anaerobic exercise: Anaerobic exercise requires a short period of intense exercise. Weightlifting and muscle balance gymnastics are anaerobic exercises. Anaerobic exercise depends on the energy stored in muscles, not the oxygen in the air. Anaerobic exercise consumes less calories than aerobic exercise and is not as good for the heart as aerobic exercise. Its main function is to strengthen the body, increase muscle mass and improve cardiopulmonary function. Aerobic exercise: During exercise, oxygen in the air needs to reach the muscles, thus forcing the heart and lungs to work harder than usual. Running, cycling, swimming and skiing are all aerobic exercises. Aerobic exercise often consumes a lot of calories, which can enhance heart function more than anaerobic exercise. However, it has limited effect on strengthening physique and increasing muscle function. & ampnbsp & ampnbsp & ampNbsp; The main difference between different types of fitness exercise is aerobic exercise or anaerobic exercise. Most fitness exercises have these two parts. People should do different muscle training according to different time. The body will adapt to regular time, so doing the same exercise on time is not so effective for physical fitness and cardiovascular health. Do anaerobic exercise and change the routine of exercise every few weeks. Aerobic exercise should be carried out alternately in different types of aerobic exercise. Choosing the right fitness method is also an important part of the fitness plan. Fitness exercise is divided into aerobic exercise and anaerobic exercise. Fitness can be achieved by walking, jogging, swimming, skiing, boating and endurance training.