How to arrange an exercise plan for people who have not exercised for a long time;

1. Don't make too harsh an exercise plan.

The most important thing in fitness is persistence. If the time schedule and training intensity are too harsh, you will feel too stressed to persist. The fitness plan should be formulated according to your physical condition and desired goals. Too harsh and strict fitness plan will cause invisible pressure on you, and it is difficult to stick to it. The fitness plan should be gradual. Setting some simple things at the beginning is not very strong, and you can constantly enhance your confidence in the process of completion.

2. Reasonable adjustment of diet structure

Fitness exercise is only one of the main means of shaping, or an old saying goes, seven points for muscle exercise and three points for weight loss. It can be seen that eating is also an important part of fitness. Therefore, in addition to high-quality protein, we should eat more fruits and vegetables and various trace elements while exercising, so as to improve our physical condition and make the body shaping effect more obvious.

Adjust exercise mood

When people are in high tension or mood swings, it is best not to exercise, otherwise it will cause physical injury and mental discomfort. If there is too much work pressure or other things that affect your mood that day, you can not carry out the fitness plan that should be completed that day, because even if you insist on doing it, it will achieve the opposite effect.

4. Try new exercise methods

If you use the same exercise for a long time, the muscles will gradually become numb to the stimulation of these movements, and the muscles will feel tired of inertia. If it continues unchanged, the fitness effect will enter a bottleneck period. At this time, you can try to learn some popular exercise methods. You don't have to stick to a single fitness method.

Step 5 hire a coach or date

The process of fitness is very boring. So many people give up halfway, mostly because they can't stand loneliness and boredom. Finding a coach or a good friend to exercise together can avoid a person's loneliness when exercising, and at the same time, it can play a role of supervision and encouragement. It is also safe and effective to have a partner who can help when doing a lot of exercise.