Exercise at least four days a week. In order to achieve better fitness results, persistence is useful. I started walking five days a week on the sixth day of Lunar New Year's Eve, and took an hour off for dinner. After half an hour of aerobic exercise, my stomach became obviously smaller. Keep trying. Keep going. Come on.
For example, running every day, 5 kilometers at a time, 5 days a week. Swimming every day, 2500 meters each time (uninterrupted), 4 times a week. In short, aerobic exercise lasts about an hour every day, at least three times a week and at most five times. This is my own unofficial summary, but proper training every day is enough. There is no need to struggle. If you exercise, you will have a healthy body! Elementary level: (3-6 months of training) For beginners, Fox suggests exercising three times a week and taking a day off. For example, one, three, five or two, four or six, not practicing much, but also practicing a lot, with regular arrangements. If you still feel muscle aches or discomfort after a day's rest, you can take another day's rest. If you are a fat-reducing practitioner, you can arrange 1-2 aerobic exercise (such as jogging, brisk walking, cycling, etc. ) Rest for 30-60 minutes on the rest day after strength training three times a week, but you must ensure that you rest for 2 days a week.
In addition, in view of the table tennis problem you mentioned, do you need exercise to achieve the purpose of playing table tennis happily, or do you just play table tennis?
Although table tennis is mainly about wrist strength and arm strength, it requires high footwork, physical coordination and reaction ability, and also has certain requirements for physical fitness. It is suggested that physical training and aerobic cardiopulmonary exercise should be given priority to, and a lot of muscle training is not needed.
It may be difficult for young people to get up early and do morning exercises. Going to bed late at night makes it difficult to get up early. Middle-aged people can choose morning exercises. The plan of the day lies in the morning, and the fresh air promotes metabolism and is full of vitality. From a health point of view, it is the best time.