1. Set reasonable goals. According to your physical condition and health status, make fitness goals suitable for you, such as gaining muscle, reducing fat and shaping.
2. Reasonably arrange the training plan. According to your goals and physical condition, make a reasonable training plan, including the number of trainings per week, the time and intensity of each training, etc.
3. Pay attention to your diet. A reasonable diet is very important for fitness and shaping. Protein, carbohydrate, fat and other nutrients should be taken in enough to control the total calorie intake.
4. Insist on aerobic exercise. Aerobic exercise can help burn fat and improve heart and lung function. It is recommended to do it 3-5 times a week for 30-60 minutes each time.
5. Pay attention to strength training. Strength training can increase muscle mass and metabolic rate. It is recommended to do it 2-3 times a week for 30-60 minutes each time.
6. Pay attention to rest and recovery. Proper rest can help the body recover and avoid the injury and fatigue caused by overtraining. It is recommended to arrange 1-2 days off every week.