Basically, beginners can arrange 30 minutes of exercise. In the future, you can gradually increase it to more than 1 hour according to your physical fitness.

2. A nutritious diet

Fitness also needs a healthy diet. Try to avoid eating high-fat and high-sugar foods during weight loss. In addition, fruits also need to be properly supplemented. If it is to develop muscle circumference, it is necessary to supplement a certain amount of protein tonic.

3. Exercise frequency

Aerobic exercise is best to arrange five days of fitness and two days of rest a week, and separate the two days of rest. High-intensity strength training is enough for 3-4 days a week, so you should give your body enough rest time.

4. Training intensity

We should proceed from our own physical fitness, carefully control the intensity of training and do what we can. Start with the minimum weight and gradually increase it when you feel relaxed. Don't work hard to operate the main equipment without trial training, which will often lead to sports injuries.

5. Exercise methods

According to your own training goals, such as losing weight, you should focus on aerobic exercise, which can include treadmills, mountain bikes, aerobic bicycles and various aerobic classes. You can start with jogging and ensure a running time of 30 minutes, then do functional training with comprehensive equipment for 10-20 minutes, and finally finish with stretching and relaxation.