If you have a goal, you can practice every day, but don't practice until the pain has not disappeared. There are still 20 minutes to run.
Not enough because after 30 minutes of aerobic exercise, the proportion of fat participating in energy supply will increase. Run at an early stage
No, just walk for about 40 minutes.
Reference of fitness training plan: (it should be adjusted according to the equipment situation of the club when it is implemented)
One: Aerobic Training Plan (Reference): Treadmill or Elliptical Machine
4-5 times a week. About 40 minutes at a time. The distance is 3-5 kilometers. The heart rate is controlled at 220- 60-70% (the intensity of talking while running).
Two. Strength plan reference: (rest between groups for 60-90 seconds, rest between actions for 90- 120 seconds)
Warm up for 5- 10 minutes before each training.
Day 1 Day Back+Biceps Training Day
Squat barbell rowing 10- 15RM (times) x3 group (rest between groups for 60-90 seconds)
Neck pull-down 10- 15RM
Rowing with sitting apparatus 10- 15RM
Dumbbell rowing with one arm 10- 15RM
Power pull-up 10-20RM
Sit on dumbbells and bend alternately 10- 15RM.
Tensile bending 10- 15RM
Third round training day
Smith's half squat: 10- 15RM (times) x3 group.
Leg lifts in sitting position 10- 15RM
Leg flexion and extension 10- 15RM
Leg bending 10- 15RM
Leg bending and hard pulling 10- 15RM
Day 5 Chest and Shoulder Training
Smith barbell recommended 10- 15RM (times) x3 group.
Tilt the dumbbell upward 10- 15RM
Rising dumbbell bird 10- 15RM
Sitting dumbbell press 10- 15RM
Standing dumbbell side lift 10- 15RM
Day 7 Abdominal+Triceps Training Day
Abdominal trainer 15-20RM (times) x3 group
Sit-ups 15-20 minutes
Supine leg lifts 15-20RM
Rollover sit-ups 12- 15RM
Sit with dumbbell neck and back arm flexion and extension 10- 15RM
Lower the rope 10- 15RM.
Three: diet plan (reference): eat less and eat more, and slow down the eating speed.
Breakfast at 8: 00, 250ml skim milk, proper amount of vegetables and fruits, 2 slices of whole wheat bread and 2 egg whites.
Extra food 10: 00, a banana.
Lunch 12: 00, staple food 75g, meat 50g, vegetables 150g (preferably eaten raw or without oil), and appropriate amount of fruit.
Rice 15: 00, a glass of juice.
Dinner 18: 00, 50g of staple food, 50g of meat, 50g of vegetables 150g of fruits.
Vegetables to lose weight: cucumber, tomato, celery, leek, cabbage, vegetables and lettuce.
Fruits to lose weight: apples, oranges and peaches.
Health food: coarse grain boiled potatoes, corn oatmeal, apples, oranges, peaches and aromatic juices, various vegetables, beans, milk, yogurt, chicken breast, lean beef, fish and eggs (excluding yolk).
Note: Don't eat more red meat such as beef, mutton and pork. You can eat some fish, chicken (peeled) seafood properly.
Drink less drinks: such as carbonated drinks, orange juice, etc.
Four: the adjustment of the plan:
Everyone's platform period will be different. At that time, you feel that you have been practicing according to this plan for some time.
After that, when the body starts to change little or nothing, it is necessary to adjust the plan.